Is cooking with olive oil harmful? What UAE residents need to know

If you’re living in the UAE and enjoy cooking healthy meals, you’ve probably come across the debate: Is cooking with olive oil harmful? With all the information swirling around online, it can be challenging to separate facts from myths. Let’s dive into the science, clear up misconceptions, and understand why olive oil is not just safe for cooking, but also a fantastic choice—especially for households in the UAE.

The myth: Olive oil becomes toxic when heated

One common concern is that heating olive oil can turn it toxic. This myth likely stems from confusion about the “smoke point” of oils. The smoke point is the temperature at which an oil begins to smoke, break down, and release compounds like acrolein (which can give food a burnt taste).

Here’s the truth: Olive oil, especially high-quality extra virgin olive oil, has a smoke point of around 190–220°C. This is well above the temperature used in most cooking methods like sautéing, frying, or baking. Unless you’re trying to deep-fry at extreme temperatures, your olive oil won’t become harmful.

Why olive oil Is great for cooking in UAE kitchens

In the UAE, where health-conscious lifestyles are becoming increasingly popular, olive oil is a staple in many households. Here’s why it’s a safe and smart choice for your daily cooking:

1. Rich in antioxidants: Olive oil contains powerful antioxidants, such as polyphenols, that remain stable even when heated. These antioxidants not only protect the oil but also add nutritional value to your meals.
2. Heart-Healthy fats: Unlike other oils that may contain unhealthy trans fats, olive oil is packed with monounsaturated fats. These are great for maintaining heart health, which is essential in a country where cardiovascular diseases are a rising concern.
3. Ideal for light cooking: For popular dishes in the UAE, like grilled vegetables, sautéed chicken, or baked fish, olive oil works perfectly without losing its flavor or health benefits.

The science: Cooking with olive oil is safe

Studies have repeatedly shown that olive oil remains stable when heated, even at temperatures higher than those used in everyday cooking. A study published in Food Chemistry confirmed that extra virgin olive oil retains most of its nutritional properties when heated to typical cooking temperatures.

Moreover, olive oil is less prone to oxidation compared to many seed or vegetable oils. Oxidation can produce harmful compounds, but olive oil’s high content of antioxidants helps prevent this process.

How to use olive oil for cooking in the UAE

To maximize the benefits of olive oil while cooking:

1. Use High-Quality Extra Virgin Olive Oil: The quality of your olive oil matters. Opt for trusted brands that offer premium products. Your health and the taste of your dishes depend on it.
2. Avoid overheating: While olive oil can handle most cooking methods, avoid letting it smoke. If it does, simply lower the heat.
3. Store properly: The UAE’s climate can be tough on oils. Keep your olive oil in a cool, dark place to prevent it from going rancid.

What about Deep-Frying?

While olive oil can be used for deep-frying, it’s not the most economical choice due to its premium cost. However, for shallow frying or stir-frying, it’s an excellent option. Just ensure the temperature stays within a moderate range (below 180°C) for the best results.