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Extra Virgin Olive Oil - EVOO - is almost always the best choice

  • Writer: Benjamin Richardson
    Benjamin Richardson
  • Oct 7
  • 2 min read
Extra Virgin Olive Oil EVOO is great for home cooking

Contrary to a recent BBC article, Extra Virgin Olive Oil is a great choice for high-heat cooking at home. 


The BBC article included the heading:

“Olive oil isn’t suitable for deep frying”


Along with the text: 

“Extra virgin olive oil, for example, is packed with antioxidants and beneficial compounds but its low smoke point means it is better for salad dressings or drizzling over food rather than deep frying.”



👎This is mistaken. Yes, extra virgin olive oil (EVOO) has a lower smoke point than some alternative oils and fats. What this article fails to factor in is that the incredibly high phytonutrient content of EVOO acts as a very potent defence against damage (oxidation) to EVOO from high heat.  


In contrast, other oils, such as seed oils (often called vegetable oils) may well have a higher smoke point BUT:


📈They also have far lower phytonutrient counts, which means they are far more vulnerable to damage (oxidation) from high heat


📉Much domestic cooking is done at lower temperatures & far reduced durations relative to commercial cooking, so what is best for the latter is not necessary true for the former


The same BBC article recommends vegetable oils instead, meaning seed oils - rapeseed & sunflower. Even if we set aside whether or not these are helpful or harmful in their unheated state they certainly lack the high phytonutrient content of EVOO. Hence if choosing these rather than EVOO one is losing the opportunity to consume a phytonutrient rich oil linked to multiple positive health outcomes.


🫒My advice 🫒


  1. EVOO is almost always the best choice for home-cooking

  2. High heat will destroy some of the phytonutrients

  3. Longer cooking times will destroy more of the phytonutrients


Opting for lower heat & shorter time is helpful, but EVOO is still a great choice for sautéing, roasting, basting, shallow frying, air frying, stir frying


Store your EVOO in an sealed, opaque walled container (tin, ceramic or dark glass) away from heat to reduce the rate of oxidation during storage, as oils do spoil over time.


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