As someone who enjoys cooking with olive oil, I often wondered if using Extra Virgin Olive Oil (EVOO) for cooking was safe, especially regarding its smoke point. The commonly shared myth states "DO NOT COOK WITH EXTRA VIRGIN OLIVE OIL" which can be misleading without context. EVOO has a smoke point generally ranging from 350°F to 410°F (177°C - 210°C), depending on factors like the harvest time and processing. This puts it in the medium heat range, making it suitable for medium to medium-high heat cooking such as sautéing and stir-frying, but not ideal for deep-frying or searing at very high temperatures. When oil reaches its smoke point, it can degrade and release harmful compounds, but EVOO’s smoke point is sufficient for many everyday cooking tasks. Additionally, EVOO contains antioxidants and beneficial compounds that can be reduced if overheated excessively. To preserve these health benefits, it’s best to use EVOO for low to medium heat and for finishing dishes like salads or drizzling over cooked meals. I have personally found that using EVOO in my pan-frying and roasting below its smoke point levels works well and lends a distinct flavor to my dishes. It’s important to monitor the cooking temperature closely and choose the right olive oil type according to cooking needs—Extra Light or Pure Olive Oil have higher smoke points and may be better suited for higher-heat cooking. In conclusion, the blanket warning against cooking with EVOO is oversimplified. Understanding smoke points, heat levels, and oil types empowers you to cook safely and deliciously with olive oil while maximizing its health benefits. So next time you cook, feel confident using EVOO wisely rather than avoiding it altogether.