In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. Taste and decide what works for you, but please stay away from regular olive oil. She provides a lifetime of experience -being raised on the Mediterranean Diet-, with tried and tested family recipes, guidance on how to follow the Diet and the latest research. 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. Sure, but there are many varieties of olives and they produce different extra virgin olive oils, some are strong tasting and some are not. Deep frying with extra virgin olive oil is a hot topic. Use virgin olive oil to cook as well as in cold dishes. This is why sunflower oil, rapeseed oil and even vegetable oil are better suited for deep frying since they have higher smoke points, meaning that you won’t be carrying the food through the smoke point as it cooks during the frying process. I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. The runner up was coconut oil. In one study, researchers used several commercial oils for deep frying and took samples of each oil every three hours. Do not heat is above 375 degrees. Start with Russet or baking potatoes. Virgin olive oil can be used in … that tell you adamantly, not to fry or cook with olive oil because it is too strong, has a low smoke point, can become carcinogenic etc. Let’s put an end to this myth once and for all. However, oils which are repeatedly heated are the biggest source of oxidation products (3). Not only can you fry with extra virgin olive oil, but you should. Now, as with all foods when heated they will lose some of their nutrients, but not as much as you think. Find more great information at www.pasolivo.com In this study, extra virgin olive oil generated a lower amount of polar compounds than any other cooking fat. Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. This is feel was a compromise I could live with. Another reason that is mentioned is that extra virgin olive oil has a strong flavor or is too peppery. This is one of those enduring questions and the fallacy that you should not cook with extra virgin olive oil has become so engrained in the minds of many, that even top chefs repeat that extra virgin olive oil should only be used cold. Olive oil isn't high on the list when it comes to stir-frying because of its smoke point, which is about 375 F (compared to peanut oil at 450 F and avocado oil at 520 F). Yes, you can fry food with olive oil! During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils . Many people think that olive oil degrades very quickly when heated and this can be bad for your health. Here is our trick for perfect french fries cooking with extra virgin olive oil. Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! And canola oil actually has quite a high smoke point and is very good for frying. Let’s first look at the oil’s fatty acid breakdown. Listen to what Marisa Bloch has to say about this popular olive oil question. Why frying with extra virgin olive oil is good for you - Dr Mary Flynn - Duration: 5:23. 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. To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! […] Not news, but needed to offset a bunch of fake news…. It is virgin olive oil mixed with refined olive oil. Since it has a higher smoke point than extra-virgin olive oil, it can be used to pan-fry as well. Let’s put an end to this myth once and for all. 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. In proper temperature conditions, without over-heating, it undergoes no substantial structural change at all and keeps its nutritional value far better than other oils, not only because of the antioxidants but also due to its high levels of oleic acid (good fatty acids). 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. You can peel them before hand if you want. For tips on how to buy a good olive oil read my post: For tips on how to use olive oil read this post: Don’t underestimate the tomato, it may be one of the most important ingredient of the Greek Diet. Saturated fats are the most stable fatty acids, hence they are most resistant to oxidation (4). When you sauté or fry something you will not be exceeding 375 F. Is that clear? Vitamin E has antioxidant properties, and research demonstrates that it can increase the resistance of fatty acids to oxidation (18). Another Spanish study showed that eating fried foods will not affect heart health as long as you are frying them in extra virgin olive oil and are following a Mediterranean Diet. The smoke point of extra virgin olive oil can vary … Hi, love your website. Many sources put the smoke point of Extra virgin olive oil somewhere around 190-215°C. 1. internationaloliveoil.org/estaticos/view/85-frying-with-olive-oil. Learn how your comment data is processed. For years now I’ve been using virgin olive oil to cook with and much prefer it to other vegetable oils on sale. 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. The object of these cooking methods is to cook the outside of the food quickly, creating a crispy exterior, while allowing the heat from the oil to penetrate all the way through. Available at: http://www. We used a whole chicken cut into pieces, but you can make this with all wings or drumsticks. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. 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. In fact it said that in many cases we should prefer the standard stuff (regular olive oil). But that is not true, in fact regular olive oil does not have all those antioxidants that extra virgin olive oil has, so no you will not get the health benefits of extra virgin by using a regular highly refined olive oil. According to the International Olive Council (IOC), extra virgin olive oil contains a low presence of oleic acid—that’s the omega-9 fatty acid that is linked to good health. Yes you should. Glad to hear. Extra virgin olive oil is one of the best oils to fry and cook with. Is there really good reason to fear cooking with extra virgin olive oil? Furthermore, the specific fatty acids within a cooking oil play a role in how prone to oxidation it is. Mince the garlic and combine all of the ingredients together in a bowl. If it’s an American staple, use an American fat…pure pork lard. Cut the potatoes into the shape you like. Readers were saying that extra virgin olive oil is a scam and anyone who says you should fry in olive oil is clueless. But high temp cooking or frying … Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. Fry them twice. For all of these methods, the oil must reach a temperature of 350°F to 375°F. For more information on trustworthy brands, see this list of olive oils. 2. Once the flour has become incorporated and the mixture has thickened, add a … When using oil for frying, the smoking point is what makes the difference. Let’s get started! The quality of the extra virgin olive oil is important. When it comes to cooking oils, refined does not mean better. 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. Cultivating Olive Oil Culture Through the Recognition of Heritage Trees. Pre heat oven to 240ºC. This double bond can be broken, which makes monounsaturated fat slightly more prone to oxidation than saturated fat (11). 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. Extra virgin olive oil is one of the best oils to fry and cook with. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … By Jedha Dening. 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. Another reason that is cited is that extra virgin olive oil is too expensive and you should save it for drizzling. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. The traditional Greek diet (prototype of the Mediterranean Diet), used mostly extra virgin olive oil (with the exception of special occasions where they used butter or animal fat) and at the time they were among the longest living people (circa 1960). 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 and baking. See Also: Cooking With Extra Virgin Olive Oil. Extra virgin olive oil is ideal for frying. So, other than extra virgin, which most people have heard of, what are the other types? I get so fed up of chefs saying this. For these reasons, cooking with olive oil appears to be a reasonably good choice. 3. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 All these different grades have different taste and different smoke points. Summary . Use lard. Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. “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. First, when we say types of olive oil, we really mean grades of olive oil. WRONG. 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. 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. Based solely on personal opinion, I expect ghee would display better oxidative stability, but those who worry about the effect on LDL etc may prefer to use olive oil. The lower the free fatty acid content, the more stable the fat, and the higher the smoke point. The 15,000 dollar Olive Oil. 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. For how long will this myth continue to spread? 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 . The heat resistant monounsaturated and saturated fats in Extra virgin olive oil make up 87% and damage-prone polyunsaturated fats make up only about 11% of Extra virgin olive oil so it's actually pretty resistant to heating. A staple of the Mediterranean Diet, the oil contains antioxidants attributed to its phenolic compounds. I also learned that olive oil is no good to fry in. I would love to see a study like the one referenced that included all the different animal fats. I bet my yiayia cooked with it, and her mum too, as it’s what was from her olive trees in Cyprus. It is important to understand the grades of olive oil, and only then proceed to use this oil for cooking. Summary . Aim for a temperature of 320° to 330°. It contains little to no antioxidants. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. 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. Extra virgin olive oil therefore works to transfer phenols in vegetables that were not present in their natural raw state. In saturated fat, the carbon atoms are entirely “saturated” (surrounded) by hydrogen atoms, and the fat molecule contains no double bonds. However, you do not need to use the most expensive extra virgin olive oil for deep frying. 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. Unfortunately, there have been several scandals with olive oil in recent years. 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. Compared to commercial vegetable oil blends, extra virgin oil had lower levels of oxidation (, Much lower concentrations of aldehydes form when shallow frying fish in extra virgin olive oil compared to sunflower oil (, In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. These potatoes have a nice starchy texture and make better fries than waxier potatoes. This is not so. This makes it a safe choice for most cooking methods, including most pan frying. 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. Ingredients. This smoke point is much lower than cooking fats such as ghee (250°C/482°F) and refined avocado oil (271°C/520°F) (7, 8). In a study featuring 20 participants, eating a breakfast fried with extra virgin olive oil led to lower levels of postprandial oxidative stress compared to either canola or sunflower oil . To fry. Extra virgin olive oil, which is higher in antioxidants, did the best . By keeping the olive oil below the smoke point you keep all of the beneficial polyphenols and oleic acid. Yorkshire Puddings with Extra Virgin Olive Oil. These grades are defined by their … September 6, 2018. The message that you can’t cook with extra virgin olive oil is an absolute myth. 4 pounds bone in chicken parts with skin; 1/2 cup all-purpose … Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). Several studies have tested how olive oil performs when exposed to high-heat cooking temperatures. There is a risk that such culinary techniques could diminish the minor components of extra virgin olive oil, such as polyphenols. 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 … “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). Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F). plain flour • Pinch of salt • 4 beaten eggs • 200 ml. Always use an accurate fry/candy thermometer to monitor the temperature of your oil as you heat it. People can check the label to find out exactly what is in the oil before buying it. 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 ). In this regard, various sources suggest that extra virgin olive oil has a smoke point somewhere between 191°C (376°F) and 215°C (419°F) (5, 6). Extra Virgin Olive Oil: the World’s Healthiest Fat? These specific polyphenols include hydroxytyrosol, tyrosol, oleuropein, and oleocanthal (19). Regarding these fatty acid ratios, it is easy to hear claims that animal fats are heat stable but that olive oil isn’t. BMJ. You certainly can deep fry with an extra virgin oil, and although not all of them will perform the same, the biggest detriment is the price. Remove the dill leaves from their stalks and finely mince. When using it to cook just be aware to never deep fat fry with it. Many of us judge the relative benefits of cooking oil with a sole focus on the smoke point. If you're going to deep fry, light refined olive oil is a good way to go. In this article, we examine this claim in more detail, followed by a look at what the research says about cooking with extra virgin olive oil. I was wondering whether olive oil used for frying something clean, like potatoes, could be reused in other recipies? 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." There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. Mix well until a uniform mixture has come together, taste for seasoning and acidity. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. When using oil for frying, the smoking point is what makes the difference. The following diagram shows the molecular structure of saturated fat; In contrast, monounsaturated fatty acids contain one (mono) carbon-carbon double bond and they are not fully saturated with hydrogen. My ancestors cooked, fried and baked with it and they lived very long lives. Olive oil will help your food form a crust and will help prevent your food from absorbing too much oil. Listen to what Marisa Bloch has to say about this popular olive oil question. While not quite as stable as saturated fat, these fatty acids are reasonably resistant to oxidation, and olive oil contains a range of protective antioxidant compounds too. 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. If we look at the smoke points of extra virgin olive oils, these range from about 190-220°C. Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils … 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 … Additionally, extra virgin olive oil is one of the richest dietary sources of polyphenols. Olive oil isn't high on the list when it comes to stir-frying because of its smoke point, which is about 375 F (compared to peanut oil at 450 F and avocado oil at 520 F). It's not about the smoke point Despite the fact that the smoke point of extra virgin olive oil exceeds home cooking temperatures, there is a persistent myth that it is unsuitable for cooking. Here is a brief summary of some relevant research; Extra virgin olive oil is primarily a source of monounsaturated fatty acids. You can peel them before hand if you want. Love this! Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). Dr. Preeti shares, "Virgin Olive Oil, extra virgin oil and pomace oil are some of the different edible grades of olive oil. Pour in your beaten eggs into the well and beat until smooth. The best quality oils, including Cobram Estate extra virgin olive oils, come in at the higher end of the range. Yes, frying. 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. probably from the Avocado lobby:-) […]. We know because we hear the myth that it can’t be done. Let us look once more at what plain olive oil is. Along with their eating habits their exercise regime was also monitored for a month. Read how to fry with EVOO in our Panzerotti recipe; Panzerotti. Well according to the article, extra virgin olive oil may be too strong. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). Today, we will be giving you a few helpful tips for using extra virgin olive oil for your favorite deep-fried dishes as well as sharing the benefits. The latter is one of the most popular uses in Spain and in other Mediterranean countries that produce olive … Some light virgin oils are a blend, too. I’ve never had any issues when using it as a base to fry foods in, ie onions, garlic etc, and roast potatoes basted in virgin olive oil always turn out perfectly. Frying with olive oil. Researchers found that the smoke point of an oil did not correlate to the oil's performance when heated. Yes, You Can Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil | Everett Chiropractic Center Blog, 21 Day Mediterranean Diet Challenge Day#5, 21 Day Mediterranean Diet Challenge Day#4, The Complete Guide to The Authentic Mediterranean Diet, 21 Day Mediterranean Diet Challenge Day#3, 21 Day Mediterranean Diet Challenge Day#2. Extra olive virgin oil is touted for its health benefits. Refined olive oil is made by further refining naturally extracted virgin olive oil. According to the USDA Food Composition Database, extra virgin olive oil contains the following amounts of fatty acids per 100 grams (9); Firstly, there are three primary groups of fatty acids, and these are as follows; All three of these fats contain the elements carbon and hydrogen. Baking, sauteing, frying, even skin care. You just need to learn how to pair food and EVOO; it is not as difficult as it may sound, just follow our guide on it: Olive Oil … milk • 60 ml. Furthermore, this oxidation process can lead to the production of secondary oxidation products such as aldehydes and other polar compounds. Can you use extra virgin olive oil for frying? NutritionAdvance.com does not provide medical advice. 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 … Last Updated on January 20, 2020 by Michael Joseph. Over the past several decades, dietary fat has often had an undeserved “unhealthy” reputation. Make sure to use plenty of olive oil in the pan to ensure even … However, it is best to take some caution. Here, I used baby artichokes, and fried them in both canola oil and extra-virgin olive oil. You mother is correct that extra virgin olive oil has too low a smoke point to fry in. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils (, In a study featuring 20 participants, eating a breakfast fried with extra virgin olive oil led to lower levels of postprandial oxidative stress compared to either canola or sunflower oil (. It is truly amazing, you can see and taste ancient history in it! Personally, I think it adds a nice flavor to foods too, though some people don’t like the taste. 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. In order to accomplish this, the oil … Are there different types of coconut oil? extra virgin olive oil from Europe Preparation. “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. For this reason, the process of frying with oil can cause some of the fat to oxidize. 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. Here's everything you need to know about cooking with olive oil: 1. Extra virgin olive oil has a smoking point between 380 and 410 … Frying. The oil used for frying should always be hot; if it is cold the food will soak up the oil. Yes, definitely you can cook anything with extra virgin olive oil. Pure olive oil is a blend of extra virgin olive oil and processed oils. Clueless people keep on saying this without looking at the numbers. We keep on hearing this: “Extra Virgin Olive Oil has a low smoke point blah blah blah”. California Table Olive Harvest Exceeds Expectations Despite Pandemic, … 2. Turns out, you can indeed use olive oil for mild cooking, and cooking in olive oil may also provide many health benefits. Can you use extra virgin olive oil for frying? 3. Just make sure that you use pieces of chicken with the skin on. Don’t know where this strange myth comes from.. At last! The uses of extra virgin olive oil are varoius, from medicinal to cosmetic or hygenic, however its most frequent use is in food. Mix well until a uniform mixture has come together, taste for seasoning and acidity. If you like, peel the potatoes. A recent study revealed that frying vegetables in extra virgin olive oil was actually healthier than boiling them. However, we also recognize that there are two basic ways of thinking about the use of EVOO in … © 2011-2020 OliveTomato All Rights Reserved. Extra Virgin: Extra virgin olive oil is the highest quality and most expensive olive oil available. If you have long held the belief that extra virgin olive oil can’t be used for deep-frying, O-Live & Co. is here to enlighten you. 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. This is why sunflower oil, rapeseed oil and even vegetable oil are better suited for deep frying since they have higher smoke points, meaning that you won’t be carrying the food through the smoke point as it cooks during the frying process. In fact, extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke pointssuch as avocado oil. It stands up well to heat due to its monounsaturated fatty acid and polyphenol content and is a safer, healthier, and tastier choice compared to other oils. Ok, extra virgin olive oil has an average smoke point of about 400 degrees F (some have higher). Cook with extra virgin olive oil because you’ve run out of all other cooking oils in your house, and you’re not about to make an extra trip to the grocery store to grab some. Virgin olive oil is not appropriate for stir-frying because it would taste weird. In fact, the opposite is true. You may think regular olive oil (or canola oil) is good enough but you are missing out on all the benefits (and flavor) of real extra virgin olive oil. That said, note that the smoke point doesn’t appear to influence each oil’s oxidative stability, as shown in the referenced study. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. Here is the structure of a monounsaturated fatty acid; Lastly, polyunsaturated fats contain multiple (poly) double bonds, and they are more prone to oxidation than other fatty acids (12). Besides that Extra virgin olive oil also contains Vitamin E and many powerful … … Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. This is why sunflower oil, rapeseed oil and even vegetable oil are better suited for deep frying since they have higher smoke points, meaning that you won’t be carrying the food through the smoke point as it cooks during the frying process. Refined Olive Oil. This is one of the numerous articles (many from big websites and famous chefs, nutritionists etc.) However, it is common to hear claims that we shouldn’t use extra virgin olive oil for cooking. 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. A yes I am familiar with Michael North, love the idea of seasonal fresh olive oil, too bad the entrepreneurs did not realize this. Sue Radd is an Advanced Accredited Practising Dietitian and one of the ingredients in! Can breakdown before an oil did not correlate to the oil 's performance when heated this. Ancestors cooked, fried and baked with it and they lived very long lives oil though it. Are used a Registered Dietitian Nutritionist, Writer and consultant specializing in table! Don ’ t like the taste Healthiest oil active as a clinician, and... Oil before buying it you that, yes, there are different types of olive oil, by! Is around 230 -250 degrees Celsius ( 405F - 480F ), fried and baked with it to! Refined oil to find out exactly what is in the oil is the best oils fry. 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