Cooking with Extra Virgin Olive Oil: The Myths, The Science & Why You Should Be Using It

If there’s one kitchen myth that keeps rearing its head, it’s this: "You can’t cook with extra virgin olive oil."

We hear it all the time, something about a low smoke point, how it ‘goes toxic’ when heated, or that you’re better off saving it for salads and dipping bread.

Well, we’re here to tell you that’s absolute rubbish. Not only can you cook with extra virgin olive oil (EVOO), but you should. It’s one of the healthiest, most stable, and best-tasting oils you can get your hands on. 

Let’s break it all down.

Myth #1: "Extra Virgin Olive Oil Has a Low Smoke Point"

The old ‘low smoke point’ argument is the biggest reason people think they shouldn’t cook with EVOO. But here’s the truth: it’s got a higher smoke point than you think, and even when it reaches it, it remains far more stable than other oils.

🔹 The Science Bit: Smoke point is the temperature at which an oil starts to break down and produce smoke. EVOO’s smoke point is generally 190-210°C, which is hot enough for most home cooking methods, including frying, roasting, and sautéing.

🔹 The Real Issue: It’s not just about smoke point—it’s about stability. Unlike vegetable oils that break down into harmful compounds at high heat, extra virgin olive oil is loaded with antioxidants and monounsaturated fats, which keep it stable, even at higher temperatures.

💡 Fact: A study in Acta Scientific Nutritional Health found that EVOO is more stable than sunflower and canola oils when heated, producing fewer harmful byproducts.

So, yes—you absolutely can fry, roast, and sauté with extra virgin olive oil. And your food will taste better for it.

Myth #2: "Heating Extra Virgin Olive Oil Destroys Its Nutrients"

Let’s be real, heat affects all oils, but EVOO holds onto its nutrients better than most.

🔹 Polyphenols & Antioxidants: EVOO is packed with polyphenols, which give it those anti-inflammatory, heart-healthy benefits. And guess what? Many of them survive cooking. Research from the Journal of Food Chemistry found that while some polyphenols degrade with heat, plenty remain intact—especially if you’re cooking at medium temperatures.

🔹 Mediterranean Diet Approved: Dr. Simon Poole, a leading expert on the Mediterranean diet (and all-round olive oil guru), has written extensively on how cooking with EVOO is central to Mediterranean cuisine and health benefits. If they’ve been cooking, frying, and roasting with olive oil for thousands of years and living longer, healthier lives—they’re onto something.

💡 Fact: A 2022 study published in The Lancet found that adopting a Mediterranean diet, rich in extra virgin olive oil, reduced the risk of heart disease and inflammation-related illnesses.

Myth #3: "Extra Virgin Olive Oil is Only for Drizzling"

This one needs to go straight in the bin. While EVOO is beautiful drizzled over salads, pasta, or fresh bread, it’s just as good, if not better, for cooking.

Here’s why:

✔ Enhances Flavour – Whether you’re frying eggs, roasting veg, or searing steak, EVOO brings depth, richness, and complexity to your dishes.

✔ Keeps Food Moist – (we might might dislike the word ''moist'' but we definitely don't want our food dry!) Thanks to its monounsaturated fats, EVOO helps lock in moisture, making your roast chicken crisp on the outside and juicy inside.

✔ Better for Frying Than You Think – Studies show EVOO creates a protective crust when frying, meaning less oil absorption and crispier, healthier results. Fancy fish and chips? Use OilWell and taste the difference.

So, What Can You Cook with Extra Virgin Olive Oil?

Short answer: pretty much everything.

🔥 Sautéing – Whether it’s steak, chicken, onions, garlic, or mushrooms, EVOO enhances their natural flavours without burning.

🔥 Roasting – Toss your spuds, veg, or meat in olive oil before roasting for crispy, golden perfection.

🔥 Frying – Believe it or not, EVOO makes for excellent frying oil, producing light, crisp textures with none of the greasy heaviness.

🔥 Baking – Swap butter for EVOO in cakes, bread, and even brownies for moist, delicate crumb and a hint of richness.

🔥 Grilling & BBQing – Brush meat, fish, or veggies with EVOO before grilling for flavour-packed, charred goodness.

Final Thought: EVOO Belongs in Your Frying Pan

Extra virgin olive oil isn’t just good for cooking, it’s the best choice. It’s healthier, more stable, and infinitely more delicious than your average vegetable or seed oils.

And if you’re going to use EVOO, use the good stuff. With OilWell’s premium, low-acidity, cold-pressed extra virgin olive oil, you’re getting pure Spanish quality that stands up to heat, keeps its goodness, and makes every dish taste incredible.