Is It Actually Healthy To Cook With Olive Oil?

Research shows that extra virgin olive oils (EVOO) are healthier than other vegetable oil options.
Extra Virgin Olive Oil, (EVOO), is an excellent source of bioavailable phytophenolic substances. It offers a range of health benefits for many conditions such as


Cardiovascular Disease
Neurodegenerative Disorders & Other

Olive Oil is monounsaturated, higher in bioactive chemicals and healthier than other vegetable oils. It is difficult to preserve the many nutritional benefits of olive oil. Let's take a look at research on Olive Oil and the different national approaches.

Deep Frying

Food Chemistry (2015) published the latest research. The latest research was published in Food Chemistry (2015). It looked at the effects of different Mediterranean cooking methods, including tomato, eggplant and pumpkin.

Deep-frying at 180°C
Sauteing (80-100degC)
Boiling (plain water)
Boiling (waterEVOO mixture - both boiling at 100degC).

Each participant received a ten minute intake. After that, the heating was followed by five minutes of testing and then refrigeration.

The analysis revealed that vegetables made with extra virgin oil (EVOO) were more nutritious than those made with vegetable oils.

Although it might seem like it, the fat content of boiling water is much higher that what you would expect.

Important to note that each vegetable had the same effects. The compounds found to be more concentrated in deep-fried vegetables led to the conclusion that each vegetable had its own phenolic and antioxidant activity profiles. This was due to both the ingestion strategy and the raw vegetables.

Another study was published in Food Chemistry Toxicology (2010). It examined the effects of olive oil frying on total phenolic compounds (TPC) of all Olive Oil.

It was discovered that the degradation rates of all oils were comparable with an average 0.7 percent increase per hour for Extra Virgin Olive Oil and 0.8 percent for every other olive oil sample. There were no apparent differences. Extra Virgin Olive Oil had the highest oxidative stability. However, after six hours of frying it, only the Extra Virgin Olive Oil (EVOO) still contained phenols. All other oils have been reduced.

Olive oil is rarely used for cooking more than 6-12 hours under domestic conditions. The analysis found that olive oil, a separate category from commercial, is "clearly resistive" to degradation when cooked at national temperatures (one billion degrees Celsius).

The Journal of Agriculture and Food Chemistry 2003 published another study. This study involved potato bits that had been deep fried at 115°C for 10 minutes with Extra Virgin Olive Oil (EVOO).

The total antioxidant strength dropped from 740 l trolox/kg to less that 250 seconds after the first frying session and further to 139-144 Umol/kg following 12 frying sessions


Pan frying causes extra virgin olive oils (EVOO) to degrade slightly quicker than deep frying. This could be due "to higher foodoil contact surfaces and vulnerability, lower temperatures and lower temperatures." They also mentioned that olive oil antioxidants are more effective in frying than other vegetable oils, provided they are not heated up too much.


A sample of Extra Virgin Olive Oil and Olive Oil were used in a report published by Food Science and Technology (2010) to evaluate the effects of peanuts.

The results of the experiment showed that boiling does not cause oxidation as expected. The "content of oleanolic acid derivatives, 3,4 DHPEA–EA and 4 HPEA–EA, aswell as hydroxytyrosol acetate, was increased." "


A report in Food Chemistry (2010) examined the behavior of olive oils' phenolic compounds while roasting.

150g of beef in a block or 150g of potatoes (six quarters). The vegetables were then cooked at 60g of each oil in an oven heated to 180 degrees C. Before the meat was cooked, its inner temperature reached 100 degrees Celsius. It took approximately forty-five seconds.

Sunflower and seed oils are more susceptible to oxidization, and do not retain their antioxidant properties. Olive oil, however, was a rare exception. It didn't oxidize in roasting. This was due to higher levels tocopherol. Olive oil had higher levels phenolic compounds. These levels were dramatically reduced after roasting.

Olive Oil can become less nutritious due to the process of olive oil processing. This complex issue involves many factors.

Olive Oil is, however, superior to vegetable oils for its resistance to oxidation.

According to the study published in Food Chemistry 2015 (Food Chemistry 2015), chemical reactions can be affected by oil quality, food properties, and food/oil ratios.

Olive Oil and Extra Virgin Olive Oil are considered healthy cooking oils, especially when compared with other vegetable oils.

Olive Oil can retain its bioactive compounds and other benefits.