Although olive oil is one of the healthiest oils in the world, there are still many misconceptions regarding its use in the kitchen. Statements such as “Olive oil is only consumed raw” or “It cannot be used for frying” lead to misunderstandings about this precious oil. Let’s examine these myths in the light of scientific evidence and reveal the facts about cooking with olive oil.
Myth 1: Olive oil is only consumed raw
Fact: Yes, olive oil preserves all of its nutritional value when consumed raw — that's true. However, this does not mean it cannot be used for cooking. Cold-pressed olive oil has a smoke point of 190–210°C (374–410°F), which makes it suitable for many cooking methods.
Myth 2: Olive oil is not suitable for frying
Fact: On the contrary, olive oil is one of the healthiest oils you can use for frying. It is heat-resistant and does not form trans fats like many other oils. In addition, it adds a rich depth of flavor to foods.
Myth 3: Olive oil loses its nutrients when heated
Fact: When exposed to extremely high heat for a long time, some beneficial compounds may decrease. However, during short-term cooking methods (sautéing, grilling, baking), most nutrients are preserved. Especially polyphenols and vitamin E remain present even after cooking.
Myth 4: Olive oil leaves a heavy taste in dishes
Fact: This depends entirely on the quality of the olive oil. Premium extra-virgin olive oil adds a fresh, fruity aroma to dishes. Thanks to its lightness, it pairs perfectly with both salads and cooked meals.
Myth 5: Olive oil is only used in Mediterranean cuisine
Fact: Olive oil can be used comfortably in world cuisines. In Asian kitchens for wok cooking, in European sauces, and in Turkish vegetable dishes… In other words, olive oil is a universal ingredient.
Scientific Evidence
- According to a study published in the European Journal of Clinical Nutrition, antioxidant loss in meals prepared with olive oil is very low.
- Research by the Harvard School of Public Health shows that meals cooked with olive oil retain strong cardiovascular benefits.
Conclusion
Olive oil should not only be on the table — it should also be in the pot. For a healthy, flavorful, and natural kitchen, it’s time to set aside prejudices and use olive oil in every cooking method.