Our extra virgin olive oil is cold-extracted from olives rather than treated with chemicals so you can rest assured that your deep-fried dish will be flavorful. Well, I live in Tunisia and I use olive oil now in all my cooking, even for frying and it works just fine & it’s delicious. Interestingly though, extra virgin olive oil has a similar fatty acid ratio to lard, and both contain the same amount of polyunsaturated fat – around 10/11 ml per 100 ml (13, 14). Here's everything you need to know about cooking with olive oil: 1. Yes, definitely you can cook anything with extra virgin olive oil. Soaking keeps the potatoes from sticking together and helps create a crispy … However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying … The lower the free fatty acid content, the more stable the fat, and the higher the smoke point. Another point worthy of consideration is that extra virgin olive oil is a rich source of polyphenols as well as the antioxidant vitamin E. For example, olive oil contains approximately 2 mg of vitamin E per tablespoon, which is equivalent to around 10% of the recommended daily intake (17). In one study, researchers used several commercial oils for deep frying and took samples of each oil every three hours. Listen to what Marisa Bloch has to say about this popular olive oil question. Refined Olive Oil. The investigators tested the heat stability of 10 of the most commonly used cooking oils in Australia: extra-virgin olive oil, virgin olive oil, refined olive oil, canola, grapeseed, coconut, avocado, peanut, rice bran and sunflower oils. Extra virgin olive oil therefore works to transfer phenols in vegetables that were not present in their natural raw state. Light olive oils can therefore be used for high-heat frying, whereas regular olive oil is better suited for low- to medium-heat cooking, as well as for many uncooked foods such as salad dressings and marinades. Well sautéing on the stove equates to a temperature of around 120°C, deep-frying is usually in the range 160-180°C and roasting in the oven 180°C. 10 of the Best Extra Virgin Olive Oil Brands: The Real Thing. When using it to cook just be aware to never deep fat fry with it. Here is a brief summary of some relevant research; Extra virgin olive oil is primarily a source of monounsaturated fatty acids. Let’s first look at the oil’s fatty acid breakdown. A recent study, pub­lished in Food Research International, aimed to estab­lish how fry­ing fish not only affected the lipids (fats) in the fish but also how the cook­ing oil … FRYING WITH EXTRA VIRGIN OLIVE OIL. So all you would be getting is the monounsaturated fats but really no antioxidants which are most responsible for the health benefits of olive oil. I want to fry or sauté using it but it seems somehow too precious for this task-so I started using 1/2 the beautiful olive oil and half high quality expeller pressed sunflower oil. Along with their eating habits their exercise regime was also monitored for a month. Deep frying with extra virgin olive oil is a hot topic. This means that frying your vegetables in olive oil will increase phenol production that when consumed, transfer into hardworking antioxidants that fight against cancer and diabetes, that would otherwise not be present if you were to boil or steam your veg instead. Whenever you cook with olive oil (or any kind of oil) raise the temperature of your oil gradually. While in Mediterranean countries extra virgin olive oil is regularly used as a final seasoning, it is also used for roasting, sautéing, stir-frying and deep-frying. internationaloliveoil.org/estaticos/view/85-frying-with-olive-oil. If you're going to deep fry, light refined olive oil is a good way to go. If it’s an American staple, use an American fat…pure pork lard. WRONG. This site uses Akismet to reduce spam. You do not want the oil to begin smoking before it reaches temperatures high enough to create a crispy exterior while still penetrating to the desired level. When it comes to cooking oils, refined does not mean better. A Spanish study showed that when frying vegetables in extra virgin olive oil, some of the antioxidants of the oil were transferred to the vegetables. Finally, and this is from personal experience as well, but one that we should take into account. Join Elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and THE Mediterranean Diet Expert. Extra olive virgin oil is touted for its health benefits. Research shows that these compounds can have adverse effects, and chronic exposure may be detrimental to human health (1, 2). Unless you're doing a recipe which is specifically an Italian/Chinese fusion dish, or something which expects olive oil, you want to use a mostly flavorless vegetable oil for stir-frying. Pomace olive oil is okay to fry foods as it has high oxidative stability with high temperatures and does not react with oxygen when heated; however, it does not promise to make the foods healthier." Readers were saying that extra virgin olive oil is a scam and anyone who says you should fry in olive oil is clueless. For how long will this myth continue to spread? Yes you should. The EVOO was tested against virgin olive oil, refined olive oil, canola oil, grapesed oil, coconut oil, avocado oil, peanut oil, rice bran oil and sunflower oil. Here is our trick for perfect french fries cooking with extra virgin olive oil. Extra virgin olive oil and canola oil are more in the middle – you can stir fry or bake with them, but don't deep fry. It produced the lowest quantity of polar compounds compared to the other oils tested. Like everyone! Hi Tony, Generally you do not want to re-use olive oil a second time as you will not get the health benefits from antioxidants. OK, yes it is more expensive than corn oil and canola oil for a reason; olives are actually a fruit and olive oil is a fruit juice. Never use extra virgin olive oil for typical American dishes such as deep fat frying chicken. Furthermore, this oxidation process can lead to the production of secondary oxidation products such as aldehydes and other polar compounds. The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. Don’t know where this strange myth comes from.. At last! Other studies agree with this - olive oil does not oxidize much when used for cooking, while vegetable oils like sunflower oil do oxidize and form harmful compounds . Several studies have tested how olive oil performs when exposed to high-heat cooking temperatures. The latter is one of the most popular uses in Spain and in other Mediterranean countries that produce olive … It appears from this latest research that extra virgin olive oil is the best oil to cook with. Let us look once more at what plain olive oil is. Ingredients • 150 gr. We keep on hearing this: “Extra Virgin Olive Oil has a low smoke point blah blah blah”. Extra virgin olive oil has a smoking point between 380 and 410 … Cut the potatoes into the shape you like. I hope this video presentation was helpful in seeing that extra virgin olive oil can be used to cook with. In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. The smoke point of extra virgin olive oil can vary … There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. Some light virgin oils are a blend, too. Refined olive oil is basically low quality olive oil that is refined physically and chemically to remove undesirable qualities such a free fatty acids and unpleasant flavor and odor. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. While this mindset is changing in recent times, one particular fat—extra virgin olive oil—has long held a “heart-healthy” reputation. © 2011-2020 OliveTomato All Rights Reserved. “From this study, it can be concluded that, under different heating conditions, the generation of polar compounds with temperature and time was more pronounced for refined seed oils with higher initial values of smoke point” (16). Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. In fact, research suggests that extra virgin olive oil is one of the healthiest oils to use for sautéing, baking, pan frying, and more—meaning, people in Italy, Spain, and Greece (who’ve been … Yes, there are different types of coconut oil – refined coconut oil has a smoke point of around 450°F (232°C). The uses of extra virgin olive oil are varoius, from medicinal to cosmetic or hygenic, however its most frequent use is in food. NutritionAdvance.com does not provide medical advice. […] Not news, but needed to offset a bunch of fake news…. These specific polyphenols include hydroxytyrosol, tyrosol, oleuropein, and oleocanthal (19). But high temp cooking or frying … Never raise the temperature past 375F when using extra virgin olive oil. This type must be cold-pressed with neither metal nor chemicals used for extraction processes and must be less than 1 percent oleic acid, which is a … Extra virgin olive oil is a popular basic type of olive oil with either a beautiful green-gold color and pronounced olive taste or a bright gold color with a smooth buttery taste. Cultivating Olive Oil Culture Through the Recognition of Heritage Trees. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … The diagram below shows one example of a polyunsaturated fatty acid which, in this case, has two double bonds; Since olive oil is around 90% saturated and monounsaturated fat, it is fairly resistant to oxidation. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. For this reason, the process of frying with oil can cause some of the fat to oxidize. So -no- frying with extra virgin olive oil is not carcinogenic, unless you burn the oil and then consume it. Additionally, extra virgin olive oil is one of the richest dietary sources of polyphenols. Frying with olive oil. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. 5 Quick Frying Tips with Olive Oil. The frying in this recipe is a two-step process, first at a lower temperature, around 300°F or so, until the hearts are tender, and then at 350°F, right up in olive-oil smoke-point territory, to crisp and brown them. It’s a misconception that extra virgin can’t be used for deep-frying, according to Leandro Ravetti, Chief Oil Maker of the award-winning Cobram Estate Extra Virgin Olive Oils. Available at: http://www. By keeping the olive oil below the smoke point you keep all of the beneficial polyphenols and oleic acid. Love this! Is there really good reason to fear cooking with extra virgin olive oil? Not only can extra virgin olive oil be used in the process of deep-frying, it actually makes for a delicious ingredient. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. It makes sense: Not only do you get to keep the nutri­ents in the veg­gies instead of pour­ing them down the drain, but the olive oil helps your body absorb them (not to men­tion pack­ing quite a few help­ful com­po­nents of its own, like can­cer-fight­ing polyphe­nols ). She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. All these different grades have different taste and different smoke points. Aim for a temperature of 320° to 330°. Extra virgin olive oil, which is higher in antioxidants, did the best . Let’s put an end to this myth once and for all. First, when we say types of olive oil, we really mean grades of olive oil. This is feel was a compromise I could live with. For this reason, they are very resistant to oxidation (10). Summary . “What extra virgin olive oil isn’t as well suited for is deep frying, which typically requires a temperature at the borderline of extra virgin olive oil’s smoke point. The comments below the article were hilarious. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). extra virgin olive oil from Europe Preparation. In fact, the opposite is true. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. This is why temperature control is key when frying with Extra Virgin Olive Oil. The smoke point of oil—the temperature at which the oil starts to burn—is another metric that people use to judge the merits of a particular cooking fat. "Bottom line – if you cook at high heat, stick with refined olive oil," Berkowitz explained. Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans—and average 2 tablespoons per day in our 7-Day Menu—we do not cook with this plant oil and we do not believe that cooking with EVOO is the best way for you to incorporate it into your healthiest way of eating. You can peel them before hand if you want. What extra virgin olive oil isn’t as well suited for is deep frying, which typically requires a temperature at the borderline of extra virgin olive oil’s smoke point. 2. Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. FRYING WITH EXTRA VIRGIN OLIVE OIL The uses of extra virgin olive oil are varoius, from medicinal to cosmetic or hygenic, however its most frequent use is in food. Oil therefore works to transfer phenols in vegetables that were not present in their natural raw state, they both. Oil at high heat…it will burn list of olive oils the myth that 's. Just any grocery store oil though ; it might say that it be... Really good reason to fear cooking with olive oil phenolic compounds other types and may not be construed as advice. 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