Cooking with Olive Oil: What are the Dos and Don’ts?

Cooking with olive oil is good practice and many people also follow it. It gives you many health benefits. It has a high concentration of antioxidants and beneficial monounsaturated fats (A form of healthy fat mostly seen in plant-based foods like nuts, avocados, and olive oil is monounsaturated fat.)

How cooking with Olive Oil differs from cooking with another oil: 

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It is preferable to use an oil with a higher smoke point, such as canola or vegetable oil, for high-heat techniques like deep frying, since olive oil can decompose and lose its advantages at high temperatures, and may also release dangerous substances.

Use olive oil over low to medium heat when cooking, like sauteing, pan frying, baking, and as a finishing oil for drizzling over dishes. Avoid high heat methods like deep frying, searing, and stir-frying, as olive oil’s lower smoke point can cause it to break down, and it can release harmful compounds. For high heat cooking, use oils with a higher smoke point, such as avocado, canola, or refined sunflower oil.

Dos and Don’ts:

• Use low to medium heat for sauteing, pan frying or baking, which are all excellent ways to maintain its nutritional value and the flavor.
• To give your finished meals a fresh, rich taste; drizzle the oil over grilled veggies, pasta dishes and soups.
• Use in marinades for meat, fish, vegetables or whisk into dressings to add depth and help emulsify ingredients.
• Use for roasting at moderate temperatures.
• Olive oil should not be reused for cooking since it may lead to an increase in the production of hazardous chemicals.
• Avoid using them in sauces that need a really high simmering temperature.
• Avoid using it for high heat methods such as deep frying or searing, since heating it beyond its smoke point might result in the formation of hazardous chemicals.

(Disclaimer: Given the input is on an information basis, please seek professional advice.)