If you've been on the internet or flipping through Chopped, Top Chef, Master Chef (any of the 'Chef's shows) you may have encountered the heated debate (pun intended) on whether Extra Virgin Olive Oil (EVOO) is safe to cook with. Some claim it's liquid gold, while others spew that it turns into a mess the minute it hits a hot skillet. So what is the truth? Can you turn up the heat on EVOO?

The short answer... YES! 

Smoke Point Smackdown 

As we delve into cooking with EVOO, it's important to talk smoke point. This is the temperature at which oil starts to smoke and break down. EVOO has a smoke point around 410-420F. This also happens to be the maximum threshold for most at-home-cooks and recipes. 

The misconception of olive oil's 'low' smoke point that people confuse with being dangerous to cook with is relative to other cooking oils. While avocado oil, canola, and peanut oil have higher smoke points; everyday cooking rarely exceeds 375 F. Think frying an egg, searing a chicken breast, or roasting veggies, all of these require temps of about 350-400 F which is in EVOO's temperature wheelhouse. Unless you're planning to deep fry your dinner at volcano-like temperatures, EVOO is perfectly safe to cook with.

The Science of Stability

One of the best parts of cooking with EVOO, is all the amazing health benefits you get to add to every recipe. EVOO is rich in polyphenols and vitamin E, which not only gives food a rich flavor, but also increases its stability during cooking. Unlike refined oils, which are stripped of their beneficial compounds, EVOO has antioxidants to protect it from breaking down quickly when heated. 

Recent studies have shown that EVOO actually performs better than many other oils under heat. One such study found that even when heated to 356 F for 36 hours, EVOO maintained most of its antioxidant properties and did not produce harmful compounds. 

The Verdict

Now for the long answer.... STILL YES! EVOO's moderate smoke point is high enough to handle any home cooking and its stability--thanks to those antioxidants--make it a healthier option than many refined oils. Plus, it brings distinctive, delicious flavor to every recipe! So cook, sauté, bake, sear, grill, etc with EVOO!