by John P. Thomas
Health Impact News
One of the most common myths perpetrated on the Internet is that while olive oil is healthy, it should not be used for cooking or frying. The belief is that somehow the high heat used in cooking or frying makes olive oil unhealthy. However, this belief is not consistent with historical uses of olive oil in Mediterranean cuisine, nor with a wide body of published research.
Olive oil is not only safe for cooking, but it is recommended by scientists and olive oil experts for high temperature frying! The notion that extra virgin olive oil should never be heated or used for cooking is not supported by research.
Dr. Mary Enig, author of Know Your Fats, is one of America’s foremost experts on healthy fats and oils. She recommends her own personal blend of oils including using olive oil for cooking. She states,
“A unique blend of oils that can be used for sautéing and light frying is one that is a blend of coconut oil (one-third), sesame oil (one-third), and olive oil (one-third). It is easy to make up in small portions ranging from a single tablespoon measure (one teaspoon of each oil) to a pint and a half size (one cup of each oil).”1
Dr. Enig’s recommendation is supported by a wide body of peer-reviewed published research. The high levels of antioxidants present in the highest quality olive oils, usually classified as extra virgin olive oils, are what make olive oil heat stable and an excellent choice for frying or cooking.
A study reported in the Journal of Agricultural and Food Chemistry tested the effects of continuously heating virgin olive oil for 36 hours to measure how the oil degraded. The scientists reported:
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