Is Extra Virgin Olive Oil Good for High-Heat Cooking?

Nutrition Diva listener Ann writes: 

“I sauté and roast vegetables often and have been trying to figure out what is the best oil to use. I was under the impression that I should not use extra virgin olive oil (EVOO) because it does not have a high smoke point. I know you addressed this in 2011, and am wondering if this or any other studies since then have changed your recommendation?”

In fact, there was a great study done just last year that confirms a lot of what I discussed in my previous article on cooking with oils but adds some important new information. 

Perhaps you’ve seen charts that list the exact temperature at which various types of oil will begin to smoke. But these figures are not nearly as reliable as you might think.

First, let’s clear up some misunderstandings about smoke point. Perhaps you’ve seen charts that list the exact temperature at which various types of oil will begin to smoke. But these figures are not nearly as reliable as you might think.

There are many factors that impact smoke point even more than what plant (or animal) the oil comes from. If an oil has already been heated, for example, its smoke point will be quite a bit lower the second time. Refined and filtered oils will generally have a higher smoke point than unrefined and unfiltered oils, but even this is a generalization with lots of exceptions. The age of an oil may be a factor. Adding other foods to the oil may also alter the smoke point. 

Although the exact temperature at which an oil will start to smoke in any given situation may be hard to predict, it’s pretty easy to tell when you’ve reached it. (Your first clue is the bluish smoke that starts to fill the air.)  This is something you definitely want to avoid. But, like Ann, I frequently saute and roast vegetables in oil and I use extra virgin olive oil. The only time I can ever remember having olive oil start to smoke was when I put it in a skillet, turned on the heat, and got distracted doing something else in the kitchen.

Quick and Dirty Tip: If your oil has gotten too hot and started to smoke, it's best to let it cool and discard it. 

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