Why You Shouldn’t Cook with Your Polyphenol Rich Olive Oil (And When You Can)

Picture this: You’ve just purchased a bottle of polyphenol rich olive oil. You know this olive oil is extremely delicate, so you’ve been careful to store it at the right temperature, away from light and heat, and in an opaque glass bottle. You can’t wait to taste its distinct bitter, peppery bite. You chop up some fresh veggies, heat a pan on the stove, and are about to pour your new olive oil on the pan to sizzle…but wait! Should you be cooking with your polyphenol rich olive oil? The answer, in most cases, is no.

What Makes Polyphenol Rich Olive Oil Superior?

Among olive oil enthusiasts, polyphenol rich olive oil is celebrated as the best of the best. Part of the appeal of polyphenol rich olive oil is that careful processes must be used during olive oil production to preserve the polyphenols, beneficial compounds that come from the olives themselves. These processes overlap with the strict rules that govern the production of other high quality olive oils such as cold pressed olive oil and EVOO. For example, when crafting a polyphenol rich olive oil, producers take great care not to expose the oil to heat. In fact, olive oil that is exposed to heat above 27°C (80°F) during production fails to qualify as extra virgin and will likely be quite low in polyphenol content.

The polyphenols in olive oil are also responsible for many of the health benefits associated with olive oil. They have been demonstrated to improve cardiovascular health, reduce inflammation, and counteract oxidative stress throughout the body, among other benefits.

Is It True That You Shouldn’t Cook with Polyphenol Rich Olive Oil?

Generally, this is true. It’s not a great idea to cook with polyphenol rich olive oil. Heating polyphenol rich olive oil greatly reduces its polyphenol content, thereby reducing its quality and its potential health benefits. A 2020 study out of Spain found that when polyphenol rich olive oil was used for pan-frying at 120°C (about 250°F), its polyphenol content was reduced by 40%. This reduction was even more significant at higher temperatures: polyphenol content was reduced by 75% in oils cooked at 170°C (340°F). It’s important to note that some polyphenols are impacted more than others, and that some were damaged after even short exposure to heat, whereas others resisted damage for longer. It’s also worth noting that even though polyphenol levels were reduced via cooking, the olive oil still contained enough polyphenol content to help combat the build up of bad cholesterol.

Is Polyphenol Rich Olive Oil Still Healthy If It’s Been Cooked?

Yes, even if its polyphenol content has been reduced via cooking, you’d likely still reap some health benefits from consuming this olive oil instead of butter or another type of oil.

In most cases, cooking will damage the flavor profile and reduce the polyphenol content of the oil, rendering the oil comparable to a lower quality olive oil. Lower quality olive oils are still a healthy alternative to butter or animal fats because they are made up mostly of monounsaturated fats which protect against inflammation and bad cholesterol.

So, it's not the worst thing you could do, but it's a waste of really excellent olive oil. 

When To Cook with Polyphenol Rich Olive Oils

Though it won’t necessarily harm you if you cook with polyphenol rich olive oil, cooking isn’t the best use of a high-quality, expensive oil. In addition to reducing its health benefits, cooking damages the delicate flavors of polyphenol rich olive oils.

Instead, because polyphenol rich olive oils are so delicate, they are often recommended as finishing oils rather than as cooking oils. Given their high quality and nuanced flavor profiles, it’s best to save these oils for occasions on which they can really shine. For example, we recommend tasting Frantoio Grove’s polyphenol rich EVOO drizzled over vegetables, in salads as part of a simple vinaigrette, or as a simple dip for crusty bread.