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Should You Always Use Olive Oil to Cook With?

For the longest time, I used to only buy Extra Virgin Olive Oil to cook, both on my stove top and to bake things in the oven. A friend mentioned to me that I should be careful because  of the different “smoke points” of oils and that using the wrong type to cook at a high heat could cause the oil to turn “toxic”!  Yikes!!!

Turns out that if the oil or other cooking substance you are using has a low smoke point, the beneficial compounds of that oil can break down into a more health harming compound. So it is important to know what oils to use when you’re cooking and baking especially at high temperatures. I explain in more details in this video:

Did You Know This About Olive Oil?

Posted by Denise MacDonald on Thursday, June 22, 2017


A Few of my Favorites

  • Avocado Oil– This seems to have the highest smoke point so is pretty versatile when sautéing and stir frying. I also use when roasting veggies.
  • Extra Light Olive Oil– This has a higher smoke point than extra virgin olive oil (EVOO). I use this when sautéing spinach and other quick cooking veggies.

  • EVOO– Used for salad dressings, drizzling over sweet potatoes, kale, spinach, salads
  • Toasted Sesame Oil– This has a low smoke point but is nice to cook asian recipes. Just cook on low.


Check out the smoking points of many oils, butter and shortenings here. This is a helpful list 😉

A handy reference graphic when you’re cooking….Cooking Oil Smoke Points

From Visually.

I hope you find this information helpful to improving your healthy lifestyle. As a nurse, I am passionate about encouraging others to make changes that improve their health and quality of life. If you need some guidance, please feel free to reach out and lets’ connect 😉