The sizzling question of whether cooking with olive oil destroys its precious nutrients has long lingered in Thai kitchens, especially as more families embrace olive oil for both flavor and health. A recent interview with food scientist Jessica Gavin, featured in an article published April 14, 2025, by EatingWell, unpacks the science and sets the record straight: while cooking does cause some nutrient loss—mainly antioxidants—olive oil remains one of the healthiest and most versatile fats for everyday use, so long as it’s used within recommended temperature limits (EatingWell).
Interest in olive oil isn’t just a Western trend—health-conscious urbanites from Bangkok to Chiang Mai often reach for “น้ำมันมะกอก” to replace traditional pork lard or palm oil in home-cooked dishes and salad dressings. The popularity is driven by olive oil’s reputation for protecting heart health, fighting inflammation, and aligning with the globally acclaimed Mediterranean diet, frequently praised as one of the healthiest eating patterns for longevity. Yet, confusion persists over whether high-heat cooking such as “ผัด” (stir-frying) or “ทอด” (deep frying) might strip olive oil of its beneficial properties.
At the heart of the discussion is extra-virgin olive oil (EVOO), known for its richness in monounsaturated fat—especially oleic acid—and antioxidants such as polyphenols and vitamin E. According to Gavin, citing FDA recognition and research literature, switching from saturated fats like butter to monounsaturated-rich olive oil can “help reduce the risk of coronary heart disease,” a relevant point for Thailand as lifestyle-related illnesses and rates of type 2 diabetes continue to rise (FDA). In a single tablespoon (13.5g), olive oil provides 14g total fat, of which 10g is monounsaturated, just 2g is saturated, and virtually no cholesterol or sodium—a nutritional profile that earned olive oil its spot atop the healthy cooking oils list (MSN).
Where the science gets nuanced is in explaining what happens when olive oil is heated. Every oil has a “smoke point”—the temperature at which it begins to break down and lose flavor and nutrients. For extra-virgin olive oil, this is roughly 191℃ (375°F). Gavin notes that “most stovetop methods in the Thai home kitchen, such as sautéing or gentle frying, rarely exceed these temperatures,” meaning olive oil largely retains its health-promoting components when used prudently. Still, she points to research showing that at 120℃ (248°F), olive oil can lose about 40% of its antioxidant capacity, and at 170℃ (338°F), up to 75%. But crucially, the polyphenol content—the very compounds associated with cardiovascular and anti-cancer benefits—remains “stable enough to meet EU health standards,” suggesting moderate heat does not annihilate olive oil’s goodness (AOL; Frontiers in Nutrition).
One fascinating scientific twist: studies have found that cooking vegetables in olive oil may actually increase the total antioxidant content of the finished dish. “Cooking potatoes, tomatoes, eggplant, and pumpkin in EVOO, especially through sautéing or deep-frying, increased the antioxidant levels of the vegetables,” Gavin explained. The assumption is that antioxidants migrate from the oil into the vegetables, a culinary bonus for Thai cooks infusing local vegetables such as “มะเขือเทศ” (tomato) or “ฟักทอง” (pumpkin) with healthy fats.
However, there is a trade-off—one which many gourmands and professional chefs lament: heating olive oil at or above its smoke point diminishes its delicate flavor notes and can destroy volatile compounds, including “the delicious flavonoids and polyphenols that make olive oil so delicious,” says Professor Jonathan Deutsch of Drexel University. In essence, using premium extra-virgin olive oil for high-heat applications may be a waste—not only for the lost flavor but also because the price tag doesn’t match the end result.
The experts’ consensus is clear: for the best of both flavor and health, use extra-virgin olive oil “raw,” or in low- to medium-temperature preparations. Try drizzling it over roasted veggies, pasta, pizza, grilled meats, or seafood common in Thai-fusion recipes. Homemade vinaigrettes, dips, and cold salads are ideal venues for olive oil to shine. For “ผัดผัก” (stir-frying vegetables) or gentle sautéing, classic EVOO suffices. For sustained high-heat cooking—deep-frying chicken, for example—choose more cost-effective “light” olive oil or oils with higher smoke points like avocado, grapeseed, or canola. Canola oil, low in saturated fat and with a smoke point around 242℃ (468°F), is one practical, affordable alternative often found in Thai supermarkets (MSN).
For health-conscious Thais wary of imported oils’ costs and environmental impacts, it’s worth considering when to splurge and when to substitute. According to Gavin, reserve extra-virgin olive oil for dishes where its unique flavor serves as a main event, while using neutral, high-heat oils like canola for everyday frying. Thailand’s own robust palm oil industry offers another alternative, but experts warn that palm oil is high in saturated fat and best enjoyed in moderation as part of a balanced diet (Bangkok Post).
Historically, Thailand’s culinary heritage has centered around animal fats, coconut oil, and in recent decades, soy and palm oils—a shift influenced by globalization and public health campaigns to reduce cardiovascular risk. Now, urban Thai consumers are steering towards the Mediterranean diet, seen as aspirational and health-forward, yet there’s a need to adapt these global lessons to local realities: cost, climate, and taste preferences. Some studies even note that traditional Thai diets—rich in vegetables, rice, and modest portions of animal protein—parallels Mediterranean eating patterns in their benefits, but the excessive modern use of processed vegetable oils can undermine health gains (Men’s Health).
Looking ahead, scientific research continues to affirm the value of moderate olive oil consumption; a recent study in Frontiers in Nutrition notes that phenolic compounds, while partially degraded by heat, largely persist at home-cooking temperatures (Frontiers in Nutrition PDF). Meanwhile, new technologies and extraction methods promise even greater antioxidant preservation for future olive oil production (ScienceDirect). As olive oil grows in popularity, chefs and nutritionists alike urge Thais to balance premium import purchases with environmentally sustainable, affordable choices that retain both flavor and health benefits.
For those wishing to maximize olive oil’s health benefits in their Thai kitchens, follow these science-backed tips:
- Use extra-virgin olive oil for drizzling, dressings, and low-temperature dishes to preserve antioxidants and delicate flavors;
- For stir-frying or gentle sautéing, keep the temperature moderate—never let the oil smoke;
- Reserve affordable, high-smoke-point oils like canola or grapeseed for deep-frying;
- Store olive oil in a cool, dark place to prevent oxidation;
- Explore local oils such as rice bran oil, which has a high smoke point and healthy fat composition, as Thai scientists continue to research optimal blends for flavor and heart protection (Wikipedia - Olive Oil).
Ultimately, “ความสมดุล” (balance) is key. There’s no need to abandon olive oil for Thai cooks, but rather to use it wisely and pair it with traditional techniques and indigenous ingredients—a marriage of Thai and Mediterranean wisdom for a healthier tomorrow.
Sources: EatingWell, AOL, Frontiers in Nutrition PDF, FDA, MSN, Men’s Health, ScienceDirect, Wikipedia - Olive Oil