Dr. Paul Saladino suggests "Olive oil is not for cooking and should not be heated."
In a video published on Instagram on August 18th, 2024, Dr. Paul Saladino discusses potential issues related to the consumption of olive oil. While he suggests that (good quality) olive oil is a better choice than seed oils for uses in salads or dressings, he also states that it should not be heated, and advises against cooking with olive oil due to oxidation. Let’s take a closer look at the basis of this recommendation and fact-check the claim that olive oil should not be heated or cooked with.
Heating olive oil can reduce some of its beneficial properties; however, it remains a healthy cooking option as long as it's not heated beyond its smoke point.
Olive oil is a staple in many kitchens worldwide, and a primary source of fat in the Mediterranean diet, which is broadly acknowledged as a healthy eating pattern to protect against cardiovascular disease. Claims that olive oil is not as healthy as you might think can easily leave readers confused and overwhelmed. Let’s dig deeper into the science behind this popular cooking oil, and move beyond statements isolating single ingredients.
Be skeptical of absolute statements, especially when they're not supported by evidence of impact on humans.
Evidence: A report published in the Journal of Foodservice is cited to support the claim that olive oil should not be heated, highlighting the following quote: “heat degrades polyunsaturated fatty acids into toxic compounds.”
Verification: The next sentence in the same paper notes that on the other hand, “saturated and monounsaturated fatty acids are resistant to heat-induced degradation.”
Let’s take a closer look at the composition of olive oil:
Saturated fat: 14%
Monounsaturated fat (MUFA): 73%
Polyunsaturated fat (PUFA): 11%
In other words, olive oil is mainly made up of fats that are relatively heat-resistant, as noted in the same paper cited by Saladino. In fact, when asked which oil would be best to cook with, the lead author of that same paper, Professor Martin Grootveld, recommended olive oil.
Olive Oil (particularly Extra Virgin Olive Oil) is generally considered safe to cook with, for two main reasons:
- Oxidative stability: Oxidation refers to a chemical reaction that occurs when oils are exposed to heat, light, or air, potentially leading to the formation of harmful compounds. However, olive oil is relatively stable when heated because it contains high levels of monounsaturated fats, which are more resistant to oxidation than polyunsaturated fats, and due to the presence of antioxidants: “Polyphenols and tocopherols are the two main groups ofphenolic compounds acting as primary antioxidants to inhibit oxidation in virgin olive oils.” (Velasco & Dobarganes, 2002: 666)
According to Jimenez-Lopez et al. (2020), “EVOO [Extra Virgin Olive Oil] has a good PUFA:MUFA balance, which confers it stability properties against oxidative thermal degradation, particularly regarding the formation of volatile aldehydes, so EVOO is a proper and recommendable oil to use in food frying.”
- Smoke Point: The smoke point is the temperature at which an oil begins to smoke and break down. For extra virgin olive oil, this is typically around 190–210°C (375–410°F), which is higher than many common cooking temperatures, such as sautéing or baking. Regular olive oil has a slightly higher smoke point.
Just a few weeks after making the claim that you should not cook with Olive Oil, Paul Saladino released a new video reinforcing his position. In this new post, he argues that going by an oil’s smoke point is misleading, and that you should go by the peroxidation index to choose an oil that is safe to cook with. Kathleen Benson, Registered Dietician at Top Nutrition Coaching, clarified this matter for us:
What does this mean for the consumer?
Extra virgin olive oil holds up well for cooking and keeps many of its helpful compounds, even when heated, as long as it stays under its smoke point. There isn't strong evidence comparing peroxidation to smoke point as a better safety indicator, but olive oil is still considered a healthy option. Peroxidation occurs when oil is exposed to excess air, light, or heat over time, leading to rancidity. You can tell if oil has undergone peroxidation (one way of going rancid) by noticing an off-smell and unpleasant taste.
Olive oil, particularly Extra Virgin Olive Oil, has numerous health benefits, which are not fully explored in Saladino’s video. These benefits are largely attributed to its high content of monounsaturated fats (especially oleic acid) and various bioactive compounds, including polyphenols and antioxidants. When olive oil is heated, it loses some (but not all) of these benefits—for instance, its polyphenol content decreases. Yet, cooking with olive oil can also enhance the nutritional value of the food it's used to prepare.
One of the most significant studies on olive oil is the PREDIMED (Prevención con Dieta Mediterránea) trial, which was conducted in Spain. Participants were at high cardiovascular risk, but had no cardiovascular disease at enrollment. It found that individuals on a Mediterranean diet supplemented with extra virgin olive oil had a 30% lower risk of cardiovascular events compared to those on a low-fat diet. This large-scale, randomized trial provided further good evidence for the heart health benefits of olive oil. Meta-analyses have also “found that regular consumption of olive oil –as the main added fat in the context of a healthy diet– was inversely associated with all-cause mortality, type 2 diabetes and cardiovascular disease.” (Martinez-Gonzalez et al., 2022)
Olive Oil, Extra Virgin Olive Oil, Light Olive Oil… which should I choose and when?
“Monounsaturated oils such as olive oil, avocado oil, and peanut oil are a good choice from a health point of view because they contain healthy fats. Olive oil can be used in an air fryer because it remains stable at high temperatures, with a fairly high smoking point. There are many types of olive oils available on the market, labelled as “light olive oil”, “pure olive oil”, “extra light olive oil”, and just “olive oil”, which have high smoke points, but are heavily refined, meaning they lose the nutritional compounds that extra virgin olive oil has. If you are cooking at less than 200C (392F) in the oven or air fryer, then extra virgin olive oil is the best option as it contains the healthy polyphenol compounds lost through processing. For temperatures over 200C (392F), avocado oil is a good option because it has a higher smoke point than extra virgin olive oil.” (The Science of Plant-Based Nutrition p. 155)
Final Take Away
Absolute claims stating that a food is either good or bad tend to overlook the bigger picture, made up of all of the evidence available, as well as other important factors such as the context in which that food is being used, or an individual’s health profile and dietary sensitivities. While olive oil is not a necessary component of a healthy diet, the decision to incorporate olive oil, whether as a dressing or to cook with, should be evidence-based.
We have contacted Paul Saladino for comments and are awaiting a response.
Incorporating olive oil into your cooking enhances flavour and supports heart health and overall well-being. It is safe to use as a cooking oil, providing the right balance of flavour and nutrition.
Top Nutrition Coaching is a platform offering personalized nutrition plans tailored by registered dieticians (RDs).
Sources
De Montfort University. (2015). “DMU research on 'healthiest' cooking oils revealed on BBC's Trust Me, I'm a Doctor.” https://www.dmu.ac.uk/about-dmu/news/2015/july/dmu-research-on-healthiest-cooking-oils-revealed-on-bbcs-trust-me,-im-a-doctor.aspx
Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. https://doi.org/10.1056/NEJMoa1800389
Food Data Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
Grootveld, M., et al. (2001). “Health effects of oxidized heated oils.” https://doi.org/10.1111/j.1745-4506.2001.tb00028.x
Harvard Public School of Health (2023). Diet Review: The Mediterranean Diet. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research has consistently shown that,the course of 12 years.
Jimenez-Lopez, C., et al. (2020). Bioactive Compounds and Quality of Extra Virgin Olive Oil. https://doi.org/10.3390/foods9081014
Martinez-Gonzalez, M.A., et al. (2022). “Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis.” https://doi.org/10.1016/j.clnu.2022.10.001
Velasco, J. & Dobarganes, M. (2002). Oxidative stability of virgin olive oil. 10.1002/1438-9312%28200210%29104%3A9/10%3C661%3A%3AAID-EJLT661%3E3.0.CO%3B2-D.
ZOE. (2024). “The benefits of olive oil, with Elizabeth Berger.” https://zoe.com/learn/transcript-benefits-of-olive-oil
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