When olive oil is not suitable for cooking?

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Many people use olive oil in cooking preparations.

It contains healthy antioxidants, polyphenols, also called monounsaturated fat that may help lower bad cholesterol and increase good cholesterol levels.

However, culinary experts believe that there are times when olive oil isn’t the best choice.


1. Overview
2. When to use olive oil?
3. When you should not use olive oil?
4. What can substitute olive oil?
5. Indications for cooking depending on the type of oil used

When to use olive oil?

When preparing sauces for salads or when stewed vegetables over medium heat olive oil is an excellent choice.

Because it has a distinct flavor, it should be used in the composition of prepared foods such as steamed vegetables, soup or bread, for example. Olive oil contains more monounsaturated fats than other oils, making it an excellent choice for cooking and maintaining heart health.

When you should not use olive oil?

When you prepare foods at high temperatures, do not choose olive oil because it has the point of burning between 185-210 degrees Celsius.

When you reach this point, beneficial compounds in olive oil start to degrade and the potential compounds that are formed may affect health.

What can substitute olive oil?

Canola oil has a higher burning point and is a much better choice if you want to cook at high temperatures. Canola oil has a neutral flavor and contains alpha-linolenic acid, which is very healthy for the heart and this makes it ideal for frying and baking.

Most of the canola oils are made from genetically modified canola seeds. If this is a concern for you, you can buy organic canola oil. Another healthy choice is rapeseed oil.

Peanut oil has a very high burning point and is suitable for high temperature cooking, such as those which involve frying. Although it is more expensive, avocado oil, macadamia nuts and almonds are healthy choices for everyday use.

Each type of oil has what is called the point of smoke or burning; this is the specific temperature at which the oil begins to break down or in more technical terms the point from the molecular structure begins to change. These molecular changes can be noted in flavor and nutritional value, such as temperature can change healthy oil in a harmful one.

If the combustion point is higher, the oil can withstand higher temperatures. Therefore, each type of oil should be used for the best cooking method or firing point and depending on tolerance to heat.

Indications for cooking depending on the type of oil used

Flaxseed oil
Heat level during cooking: Do not use for cooking
The best way to use: Salads

Coconut, corn, olive, peanut, sesame, nuts oils
Heat level during cooking: Low to moderate
The best way to use: Bakery products (baking), light sautéing, cooking in the pressure cooker, salad

Macadamia nut, sunflower, canola oil
Heat level during cooking: Medium
The best way to use: Bakery products (baking), sauces, fried

Avocado, sunflower, soybean oil
Level of heat during cooking: High
The best way to use: Roasting



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