Does Olive Oil Lose Its Health Benefits If It Is Heated?

Contrary to what you may have heard in the past, Olive Oil is not less healthy or unhealthy when heated.
Olive Oil is also used for cooking for thousands upon thousands of years. It is the foundation of Mediterranean Diet. You may wonder why some people think Olive Oil shouldn't be used for cooking. Olive Oil's health benefits will be lost if heated. This is a common belief. This is possible to be incorrect.

Olive Oil is most beneficial for its fat composition. Olive Oil is a monounsaturated fat. The oil's fat composition will not change by cooking with it. After heating at high temperatures, the percentage of monounsaturated oil in olive oil remains the same.

The American Heart Association states that monounsaturated fats may reduce the bad cholesterol levels in your bloodstream vessels. This can help lower your risk of developing heart disease or stroke. They also provide nourishment that will help you grow and sustain your cells.

Every olive oil, Extra Virgin, refined, heated, or raw, contains a similar amount of monounsaturated fat.

What about Trans Fats on Olive Oil?

When cooking oils are heated, they can form small amounts trans fats. However, this concentration is very low - significantly less than 1% if the oil has been heated for a long time.

Smoke Position For Olive Oil

If heated beyond the smoke point, all components can become unfit for use. The temperature for cooking is 350oF. The smoke tip for Extra Virgin Olive Oil is usually 350-410degF, while the smoke tip for Olive Oil or light-tasting Olive Oil typically is 390- 468degF.

It is unlikely that you will exceed the smoke level of Olive Oil using normal cooking methods. You can burn Olive Oil and food. Our Olive Oil experts suggest that you use caution to prevent food from being burned.

Carcinogens and Other Hazardous Compounds

Any petroleum that has reached its smoke point can be heated to make compounds. Olive Oil is rich in antioxidants and phenols, which prevent the formation of toxic chemicals by heating it.

2004 was the year that a team investigated the aldehydes produced by heating Extra virgin Olive Oil, Olive Oil, and canola oil to 464°F. The extra virgin olive oil and regular olive oil were more healthy than canola oils, according to the study.


When heated, unsaturated fats can oxidize. Olive Oil is resistant to oxidation, according to scientific evidence. Canola and other polyunsaturated oils are significantly more likely to maintain control than monounsaturated fats, which is what olive oil has.


It has been said that Olive Oil is not recommended for cooking due to the possibility of phenols being destroyed by heat. The phenols found in olive oil can be allergic to heat. The phenols are absorbed into meals when eaten with Extra Virgin Olive Oil. Extra Virgin Olive Oil fried potatoes contain more phenols and antioxidants that potatoes boiled in water.

How about the taste of olive oil?

Olive Oil's flavor chemicals are delicate and will likely evaporate when heated. Heating olive oil won't cause any harm to its health benefits. It will however make olive oil taste blander.

Olive Oil is safe to use for cooking. Heating Olive Oil won't affect the health benefits of olive oil or make it unhealthy.