Cooking with Olive Oil: A Healthy and Stable Option

Challenging the Myth

When it comes to cooking with fat, many people opt for saturated fats like butter and lard because they are thought to be more stable under extreme heat and less likely to produce toxins than unsaturated fats, but nutrition experts like Alan Argon say that despite being unsaturated, using olive oil could actually be one of the healthiest ways to cook. Here’s why.

The Science Behind Olive Oil

“The main fatty acid in olive oil is oleic acid,” explains the evidence-lead health and nutrition expert in a recent Instagram post in association with the Nutritional Coaching Institute. “And this is a mono unsaturated fatty acid, and in the peer-reviewed literature it’s been shown to be surprisingly stable under high heat conditions, including deep frying.”

Why You Should Consider Cooking with Olive Oil

Okay, so we know that the oil is a stable unsaturated fat when it comes to cooking, but how does it compare with saturated options? “… when it’s compared with using saturated fat rich oils like lard, butter, it has a much more favorable effect on cardiovascular risk factors as well as mortality and cardio vascular disease,” says Argon. Indeed, there’s evidence to back this up.

A Study Supports the Claim

A 2021 study found that intakes of butter and margarines were associated with more deaths than canola or olive oil. “Our findings support the shifting intake from solid fats to non-hydrogenated vegetables oils for cardiometabolic health and longevity,” concluded the report. “So, as far as cooking goes, extra virgin olive oil is the win-win. In addition to that, it’s a win for dressing,” lauds Argon.

Conclusion

In conclusion, cooking with olive oil is a healthy and stable option that can provide numerous benefits for cardiovascular health and longevity. With its high content of oleic acid and antioxidant properties, extra virgin olive oil is an excellent choice for cooking and dressing.

FAQs

Q: Is olive oil stable under high heat?
A: Yes, according to the peer-reviewed literature, olive oil is surprisingly stable under high heat conditions, including deep frying.

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Q: How does olive oil compare to saturated fats?
A: Olive oil has a much more favorable effect on cardiovascular risk factors as well as mortality and cardiovascular disease compared to saturated fats like lard and butter.

Q: Is there evidence to support the claim?
A: Yes, a 2021 study found that intakes of butter and margarines were associated with more deaths than canola or olive oil.

Q: Who is Alan Argon?
A: Alan Argon is an evidence-lead health and nutrition expert and coach who has worked with the Nutritional Coaching Institute.