The world of cooking oils can be confusing. From avocado to canola, each oil claims health benefits, making it hard to pick the best one for daily use. However, five registered dietitians agree: extra virgin olive oil (EVOO) is the healthiest option for most cooking. The consensus isn’t just about calories or fats; it’s about the oil’s unique composition and its effects on long-term health.
Why Olive Oil Stands Out
While calorie counts are similar across many oils, EVOO distinguishes itself through its fatty acid profile and antioxidant content. Dietitians emphasize that EVOO is rich in monounsaturated fats, vitamin E, and powerful polyphenols, which support heart health and reduce chronic disease risk. This isn’t just about avoiding bad fats; it’s about actively protecting your body.
The key difference lies in the bioactive compounds found in EVOO. These compounds, particularly polyphenols, fight inflammation, lower LDL cholesterol, and reduce the risk of atherosclerosis—the buildup of plaque in arteries. Studies consistently link olive oil-rich diets to lower rates of heart disease and type 2 diabetes.
Smoke Point and Cooking Methods
A critical factor is the smoke point, the temperature at which oil breaks down and releases harmful compounds. EVOO has a smoke point between 350-410°F, suitable for sautéing and low-to-medium heat cooking. Heating it too high degrades its quality; cooking at 248°F can reduce its phenolic compounds by 40%, while 338°F can lower them by up to 75% after just 15–60 minutes.
For high-heat cooking, such as roasting, avocado oil is a strong alternative, with a smoke point of 482–520°F. Its neutral flavor makes it versatile, but EVOO still reigns supreme for overall health benefits when used appropriately.
How to Use EVOO Effectively
To maximize EVOO’s benefits, use it raw in dressings, marinades, or as a finishing drizzle. This preserves its potent antioxidants. For cooking, stick to low to moderate heat to avoid damaging its health-boosting compounds.
The bottom line is clear: EVOO offers more than just a neutral cooking fat; it’s a health-promoting food. By understanding how to use it, you can incorporate it into your diet for long-term well-being.
