Saute With Olive Oil

saute with olive oil
saute with olive oil

Cooking with olive oil

For most healthy cooks, extra-virgin olive oil is the pantry staple equivalent of black yoga pants in your workout wardrobe. And for good reason—countless studies have found that adding it to your diet can help prevent heart disease, lower blood pressure, and reduce the risk of Alzheimer’s disease, among other benefits.

But lately, there have been lots of rumors swirling about the fact that cooking with olive oil at high temperatures may cause it to change from a healthy kitchen must-have to a free radical-forming villain.

So, should you stick to drizzling it on your salads and find another oil to sauté with? We asked the experts and delved into the research to find out.

Fat Facts

Olive oil is composed mainly of monounsaturated fats, which are the best kind for good health. It’s also available in an unrefined state, which means it has a higher antioxidant content. This combination of healthy fats and antioxidants makes it a valuable addition to any kitchen.

Smoke Signals

The problem with using olive oil for high-temperature cooking is its low smoke point. When heated above its smoke point, the fat in olive oil breaks down, and the beneficial antioxidants start to decompose. This can lead to the formation of potentially harmful compounds, including free radicals.

However, contrary to popular belief, many studies have shown that olive oil is highly resistant to oxidation and remains stable even when fried at high heat for extended periods. Researchers attribute this stability to olive oil’s fat composition and its high concentration of polyphenols, which are powerful antioxidants.

What the Research Shows

Studies like the ones published in 2010 and 2007 have demonstrated that olive oil retains its nutritional properties even when subjected to high-heat cooking methods. Olive oil’s stability during cooking can be attributed to its unique composition and the protective effects of its antioxidant compounds.

The Bottom Line

Olive oil is safe for sautéing, provided you use high-quality, unprocessed extra-virgin olive oil. It’s recommended to set the burner at medium-high heat and discard the oil if it starts smoking excessively. For high-heat cooking methods like frying, you may opt for coconut oil, which has a higher smoke point.

The most important takeaway is to look for the highest quality, unprocessed extra-virgin olive oil, which contains high levels of oxidation-preventing polyphenols. Store the oil in an airtight, dark container in a cool, dark place to maintain its integrity.

For more culinary inspiration and tips, visit Takeout Food, your go-to resource for all things food.


Can I sauté with other oils besides olive oil?

While olive oil is a popular choice for sautéing, there are other oils that work well too. Coconut oil, with its high smoke point and beneficial fats, is often recommended for high-heat cooking methods like frying. Other options include avocado oil, grapeseed oil, and sesame oil, each with its own unique flavor profile and cooking properties.

How can I determine the smoke point of an oil?

The smoke point of an oil refers to the temperature at which it starts to smoke and degrade. It’s essential to choose an oil with a smoke point appropriate for your cooking method. While extra-virgin olive oil has a lower smoke point, around 320-325 degrees Fahrenheit, refined olive oil has a higher smoke point and is better suited for high-heat cooking. Consult a reliable source or refer to the oil’s packaging for specific smoke point information.

Article by Takeout Food

Explore a world of culinary delights with Takeout Food. Discover mouthwatering dishes from top restaurants, delivered straight to your door

Related Post