0

votes

Can you consume too much olive oil?

Commented on March 04, 2014
Created March 01, 2014 at 1:44 AM

I love this stuff. I soak my veggies in it... my eggs... cook my wings with it... i use it at least once a twice a day with my meals. Is this okay? I am still into nutrition so trying to figure all of this out. Thanks guys

618fc5298c4a96b817c4918c795a875f

(1217)

on March 04, 2014
at 07:22 AM

The coconut oil I cook with is refined, and its smoke point is 475 (but I don't cook that hot, even when frying things), but the olive oil I keep has a much lower smoke point. You are right though - some olive oils have smoke points that rival peanut oil

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 03, 2014
at 02:11 PM

If you compare virgin oils (coconut and olive), olive technically has the higher smoke point. Coconut despite being saturated (paleo says this is stable) has lots of medium chain trigs, which tend to burn far sooner than long-chain trigs. Burning is not the same as going rancid though, often confused, which Gigi does above.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 03, 2014
at 10:54 AM

Think I've already hit my limit with strong olive oil, tried a PDO Chainti Classico on the weekend, bitter, spicy, pungent & intense just about begin to describe it!

618fc5298c4a96b817c4918c795a875f

(1217)

on March 02, 2014
at 04:40 PM

Coconut oil also goes off in high heat - it just has a higher smoke point than olive oil. That doesn't mean olive oil should never be used to cook with, it just has a different place in the kitchen. Often, the taste of coconut oil isn't right is certain applications - it has a very particular flavor profile and mouthfeel. The fact is that olive oil and lard have the same smoke points. If you want to cook with olive oil, do it! It won't turn into an anti-paleo monster before your eyes. Just don't burn it. I know Mercola says olive oil should NEVER be cooked with, but that just isn't true.

618fc5298c4a96b817c4918c795a875f

(1217)

on March 02, 2014
at 04:20 PM

You should go with what your nose and your tongue tell you. All fats change their chemistry with heat, that is why they work! Animal fats break down at high temps too- they just have a higher smoke point. They also oxidize. Olive oil changes its composition when exposed to heat, like all fats, but it doesn't turn into a monster - just don't burn it. If you cook on a residential, non-commercial stove, it is pretty easy to keep an eye on your flame. Don't be afraid of cooking with olive oil, it has centuries of good use behind it. But always go with you gut - light and fresh is great!

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2014
at 01:36 PM

Your probably right, im sure i've heard that it still has notable antioxidants/polyphenols after cooking, but isit easy to keep it below its smoke point? And i think it oxidizes with heat before it smokes right? I prefer to use a high sat fat for cooking then drizzle w/olive oil. My gut just tells me keep the olive oil raw & fresh, although i bet it makes lovely roasted veggies.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2014
at 01:34 PM

I'll give it a go, i bet it tastes delicious

618fc5298c4a96b817c4918c795a875f

(1217)

on March 02, 2014
at 10:07 AM

Wrong. Or, actually - imprecise. Olive oil is safe to cook in below its smoke point - just don't FRY STUFF in it. Stop with the misinformation

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2014
at 08:53 AM

Ghee is the best I think, I loved coconut oil dearly for years but recently started using some ghee I've had in my cupboard for a year so, amazing stuff. Have incredible mental energy after having a meal with it.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 01, 2014
at 08:24 PM

Well yeah, the highest I can get hands on without living near an Olive grove. Even tho I can't get the very highest polyphenol content it's worth investigating which Olive varieties have high contents & then seek out oils made out of those olives. Thanks for the tip tho, freshness will help aswell I'll have to bear that mind. I

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 01, 2014
at 05:37 PM

Obviously you will not get the oils with the highest phenols. Those are oils that were pressed one month ago or less.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 01, 2014
at 05:35 PM

Olive oil + butter is a classic culinary combination. Definitely prevents butter from burning, I do not find olive oil smokes that much to begin with - even EVOO.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 01, 2014
at 04:08 PM

I hear that mixing Olive oil & butter when cooking makes sure neither burn, do find that? At the mo I only cook with coconut oil or ghee

618fc5298c4a96b817c4918c795a875f

(1217)

on March 01, 2014
at 03:22 PM

Well said! I have to add that, in my experience, it is a gentler type of oil. Mct's have my heart racing within minutes of consuming them, whereas I can use olive oil and not worry about my head exploding after cooking some eggs in it. As for its low smoke point when cooking - just don't burn your oil! It's easy to get olive oil hot enough to cook with yet still not scorch. I'm an olive oil lover! I often mix it with butter or ghee when cooking - delicious and so good for you!

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 01, 2014
at 07:43 AM

Lard is great stuff for sure, I'm trying to get some back fat to render my own as i can only get blocks of it with added antioxidant

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

8 Answers

0
4a3e11b83837f1c1f22fc28122ed505e

(125)

on March 02, 2014
at 08:57 AM

GiGi is on the money with that comment. My thoughts exactly :)

0
89985542ffc00c296552951369fe809a

on March 02, 2014
at 12:58 AM

Cooking olive oil at high temperatures will turn it rancid, thus it's not optimal to use it as a cooking oil. Using coconut oil to cook is far superior. Using olive oil as a dressing/ topping AFTER cooking is best!

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2014
at 08:53 AM

Ghee is the best I think, I loved coconut oil dearly for years but recently started using some ghee I've had in my cupboard for a year so, amazing stuff. Have incredible mental energy after having a meal with it.

618fc5298c4a96b817c4918c795a875f

(1217)

on March 02, 2014
at 10:07 AM

Wrong. Or, actually - imprecise. Olive oil is safe to cook in below its smoke point - just don't FRY STUFF in it. Stop with the misinformation

618fc5298c4a96b817c4918c795a875f

(1217)

on March 02, 2014
at 04:40 PM

Coconut oil also goes off in high heat - it just has a higher smoke point than olive oil. That doesn't mean olive oil should never be used to cook with, it just has a different place in the kitchen. Often, the taste of coconut oil isn't right is certain applications - it has a very particular flavor profile and mouthfeel. The fact is that olive oil and lard have the same smoke points. If you want to cook with olive oil, do it! It won't turn into an anti-paleo monster before your eyes. Just don't burn it. I know Mercola says olive oil should NEVER be cooked with, but that just isn't true.

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 01, 2014
at 04:23 PM

If it's not causing stretorrhea, it's all good. :)

0
618fc5298c4a96b817c4918c795a875f

(1217)

on March 01, 2014
at 03:26 PM

When you notice that your stools are becoming considerably looser, you are probably eating too much fat. Cut your intake back to a more comfortable level, and things should be fine. Olive oil is wonderful stuff!

0
De1095b2ba29c1035f00428cbfe3cc7c

on March 01, 2014
at 07:50 AM

Theres anecdotes of Mediterranean centenarians attributing their longevity to drinking a glass of the stuff a day, but what do they know, they aren't scientists, they've only been around over a hundred years.

Recently i can't get enough of the stuff I sometimes feel like downing a bottle & my new obsession is finding oils of the best quality with the highest polyphenols. I actually believe it to be medicinal & even considering doing an Olive oil fast, i'll soon let you know if you can have too much!

Jokes aside of course you can have too much of anything, you'll know when you have enough or too much fat tho, you won't able to eat anymore

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 01, 2014
at 05:37 PM

Obviously you will not get the oils with the highest phenols. Those are oils that were pressed one month ago or less.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on March 01, 2014
at 04:35 AM

I think lard is superior, since some of the most long lived cultures use it as the main fat. In particular the Sardinian culture, which due to some accidents I am very familiar with, considered lard the fat of choice. Olive oil was the fat of the poor("wood fat" it is called locally). And possibly the basic reason for lard being superior is that olive oil's smoke point is so low, and also of course that proper lard is so Vitamin D rich. I use it in everything (in natto, in soups, in each and every raw or cooked vegetable I eat, and I drench steaks in it), but always raw. Surely if you are below 2 ounces a day (approximately 450 calories) you ought to be fine. I probably eat just short of an ounce a day, and I eat also otter smaller sources of fat.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 01, 2014
at 07:43 AM

Lard is great stuff for sure, I'm trying to get some back fat to render my own as i can only get blocks of it with added antioxidant

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on March 01, 2014
at 02:28 AM

Yes. You can have too much of anything -- even water.

Oil is good for two things, cooking/marinading and for dressings. It's not a food source.

When does it become too much? When you are either (a) over eating your caloric intake or (b) eliminating nutrient dense goods and limiting your micro nutrient intake.

I probably consume 2-4 tbsp per day of olive oil and very little of other oils --- occasionally cook with coconut oil or palm oil when the flavor is needed.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 01, 2014
at 02:10 AM

Well, it's not most paleos' favorite oil, but it's hard - nay, impossible! - to beat in my book. Many will tell you not to cook with it because the PUFAs will oxidize, yet, they'll have no problem telling you to cook with bacon or pork fat… despite those having very similar fat profiles to olive oil. Olive oil beats pork fat, as it comes with its own anti-oxidants that make it a superior cooking oil. Definitely has more scientific support for being healthy overall than other oils, beats coconut oil (the paleo's favorite oil) in that regard.

618fc5298c4a96b817c4918c795a875f

(1217)

on March 01, 2014
at 03:22 PM

Well said! I have to add that, in my experience, it is a gentler type of oil. Mct's have my heart racing within minutes of consuming them, whereas I can use olive oil and not worry about my head exploding after cooking some eggs in it. As for its low smoke point when cooking - just don't burn your oil! It's easy to get olive oil hot enough to cook with yet still not scorch. I'm an olive oil lover! I often mix it with butter or ghee when cooking - delicious and so good for you!

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!