Fats and oils: why shouldn't Extra Virgin olive oil be used for pan-frying?

Many home cooks and healthy eating enthusiasts make a common mistake by using the most expensive and beneficial Extra Virgin olive oil for cooking dishes over high heat. At first glance, it seems that since the product is natural and high quality, frying with it must be exceptionally healthy. However, there is a technological nuance here related to the physical properties of the product and its degree of purification.

Extra Virgin oil is obtained through the first cold pressing of fresh olives without the use of chemical reagents and high temperatures. Thanks to this, it retains the maximum amount of valuable antioxidants, vitamins, polyphenols, and a unique natural aroma. But it is precisely these beneficial unrefined impurities that lower the thermal stability threshold of the product. The smoke point of such oil is only about 160-190 degrees Celsius, which is a relatively low indicator for culinary processing.

When heated strongly in a pan, unrefined compounds begin to break down rapidly. The product starts to smoke, acquire an unpleasant bitter aftertaste, and release toxic carcinogenic substances, including acrolein and free radicals. Moreover, overheating causes the loss of all those beneficial properties for which this expensive oil was purchased in the first place, turning a healthy ingredient into a source of potential harm to the gastrointestinal tract.

Other varieties of oils are much better suited for pan-frying or baking in the oven at high temperatures.

Thus, Extra Virgin olive oil is best left raw. The ideal scenario for its use is dressing ready-made salads, adding to soups before serving, or drizzling over cooked vegetables and meat. This way, you can get the maximum benefit for your body and enjoy the exquisite taste without the risk of ruining the dish.