Cold press extra virgin olive oil is a great oil and the health benefits to us by using it are endless. Regardless, it is highly recommended NOT to cook with it (toxic), only use it at the cold or room temperature (not heated) form. When you heat olive oil, you can quickly see steam rising out of your pan. This occurrence is what is called “the smoke point.” Smoking point is the temperature at which visible gaseous vapor and becomes evident. Vapor is the marker when chemical decomposition occurs and as a result, fats are going through chemical changes, breaking down which reduces flavors and nutritional values and generates harmful compounds (oxygen radicals) that risk our health. The smoking point occurs in cooking at temperatures of 266-293ºF or 130-145ºC (depending on the quality of the oil).
Compare this with another type of oils such as grape seed oil where the smoke point temperature is 485ºF (252ºC), sesame oil where the smoke point temperature is 410ºF (210ºC) or Avocado oil which is 480ºF (249ºC).
Organic, unrefined, cold press extra virgin olive oil has the lowest smoking point and is the most nutrient dense form. Try to include 1-2 teaspoons of olive oil in your daily diet. Remember that 1 teaspoon of olive oil is 45 calories. So if you are trying to lose weight, use it in moderation.