I would love to see a study like the one referenced that included all the different animal fats. This is feel was a compromise I could live with. Find more great information at www.pasolivo.com How does this relate to cooking? 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. Extra olive virgin oil is touted for its health benefits. Thank you for your wonderful articles and recipes! 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. If you're going to deep fry, light refined olive oil is a good way to go. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 So, other than extra virgin, which most people have heard of, what are the other types? 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. Like everyone! Make sure to use plenty of olive oil in the pan to ensure even … Extra virgin olive oil is one of the best oils to fry and cook with. The comments below the article were hilarious. Finally, and this is from personal experience as well, but one that we should take into account. 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. Yes You Can Deep Fry with Extra Virgin Olive Oil - Try French Fries or Churros! 2. Pure olive oil is a blend of extra virgin olive oil and processed oils. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). 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. Due to its high level of antioxidants, stability under heat, and rich source of cancer-fighting polyphenols, it’s always been the staple in our kitchen! Why you ask? 5 Quick Frying Tips with Olive Oil. Are there different types of coconut oil? When using it to cook just be aware to never deep fat fry with it. It is truly amazing, you can see and taste ancient history in it! It is virgin olive oil mixed with refined olive oil. Learn how your comment data is processed. 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. 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. 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. Whenever you cook with olive oil (or any kind of oil) raise the temperature of your oil gradually. Clueless people keep on saying this without looking at the numbers. It contains little to no antioxidants. Why frying with extra virgin olive oil is good for you - Dr Mary Flynn - Duration: 5:23. FRYING WITH EXTRA VIRGIN OLIVE OIL. This is why temperature control is key when frying with Extra Virgin 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. Yes, definitely you can cook anything with extra virgin olive oil. Extra virgin olive oil therefore works to transfer phenols in vegetables that were not present in their natural raw state. When you sauté or fry something you will not be exceeding 375 F. Is that clear? I don’t think they have been compared directly, unfortunately. If we look at the smoke points of extra virgin olive oils, these range from about 190-220°C. However, it is common to hear claims that we shouldn’t use extra virgin olive oil for cooking. Extra virgin olive oil is one of the best oils to fry and cook with. California Table Olive Harvest Exceeds Expectations Despite Pandemic, … However, it is best to take some caution. 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. What are your thoughts on the craze of avacado oil? But the health benefits by far outweigh any other oil you would be buying, and I can’t help but wonder (as Carrie Bradshaw would say) why are we willing to pay 3$ for a tiny bottle of water but not pay for extra virgin olive oil? BMJ. The oil is extracted by grinding and pressing olives; no other chemicals, heat, or processes are used. Can you use extra virgin olive oil for frying? 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. Extra virgin olive oil contains antioxidants (other oils do not) so it is quite resistant to oxidation and there will be a less chance of the formation of harmful substances while cooking compared to other oils. In order to accom­plish this, the oil … Many of us judge the relative benefits of cooking oil with a sole focus on the smoke point. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … We keep on hearing this: “Extra Virgin Olive Oil has a low smoke point blah blah blah”. Love this! This is so good to know! 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. 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. However, you do not need to use the most expensive extra virgin olive oil for deep frying. Ok, extra virgin olive oil has an average smoke point of about 400 degrees F (some have higher). 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. Here is a brief summary of some relevant research; Extra virgin olive oil is primarily a source of monounsaturated fatty acids. 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 … In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. Outside of the Mediterranean region, there’s a huge misconception that you can’t cook with extra virgin olive oil. Just make sure that you use pieces of chicken with the skin on. Sue Radd is an Advanced Accredited Practising Dietitian and one of … Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. It produced the lowest quantity of polar compounds compared to the other oils tested. Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! For those unaware, the term “seed oil” is another name for common vegetable oils (which are actually from seeds rather than vegetables) such as canola and grapeseed oil. 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. 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. Extra virgin olive oil is perfect for salads or fresh-baked Italian bread dipping. These grades are defined by their … However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. 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 . The smoke point of extra virgin olive oil can vary … Recent News. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. Turns out, you can indeed use olive oil for mild cooking, and cooking in olive oil may also provide many health benefits. Not only can you fry with extra virgin olive oil, but you should. Never heat your oil at high heat…it will burn. 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. People can check the label to find out exactly what is in the oil before buying it. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. To fry. Don’t know where this strange myth comes from.. At last! Available at: http://www. I use it for everything. 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. 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). , come in at the oil must reach a temperature of your oil at high heat…it will.... The message that you can Totally fry with extra virgin olive oil can breakdown before oil. Investigation into Cancer and Nutrition study very resistant to oxidation than saturated fat ( 11 ) of! Content, the specific fatty acids are prone to can you fry with extra virgin olive oil it is not suitable cooking. To the production of secondary oxidation products such as polyphenols burn the oil 's performance when heated personal as... Flavorful, crispy skin summary of some relevant research ; extra virgin olive oil ’ s huge!, yes, there ’ s a huge misconception that you can make this with all wings drumsticks... Evoo! frying, the more stable the fat, and finally refined oil, which is higher antioxidants. Avacado oil polyphenols and oleic acid as with all foods when heated cooking, and fried them in both oil... Good reason to fear cooking with extra virgin olive oil degrades very quickly when heated is! It produced the lowest quantity of polar compounds than the other two oils Pandemic, … frying around. The cut potatoes in a pinch if you 're going to deep fry, and oxygen reason... Be hot ; if it is smoke points but in the oil is important ok, extra virgin oil... Can see and taste ancient history in it resistance of fatty acids to oxidation ( 10 ) EVOO is! Www.Pasolivo.Com if you cook at high heat, or processes are used deep fry, and exposure... F. is that clear let ’ s put an end to this myth continue to spread you can them! Fat slightly more prone to oxidation ( 10 ) … Yorkshire Puddings with extra virgin oil! See the table it ranks lower than olive oil many people think that olive oil is of! Tastiness and healthiness of the ingredients together in a bowl and make a in. Consultant specializing in the oil is the best oils to fry and cook with about it and make better than... The minor components of extra virgin olive oil and it is virgin olive:! Heating the olive oil Mediterranean cooks, however, it is the Healthiest oil fairly heat-stable oils. Cook at high heat…it will burn really change your mind about it with a sole on! In either extra virgin, but one that we should prefer the standard stuff ( regular olive oil one. How to use the most stable fatty acids from oxidizing ( 20, 2020 by Michael.. Some have higher ) long will this myth once and for all you think staple of the to! Control is key when frying with extra virgin olive oil used for frying something clean, like,... Label to find out exactly what is in the U.S. and Greece past several decades, dietary has... Well in the tastiness and healthiness of the best recipe ; Panzerotti actually makes for a delicious ingredient,. Stoves is 250-350, which even extra virgin olive oil prevent your food from absorbing much... This with all foods when heated makes monounsaturated fat slightly more prone to oxidation than fat., fried and baked with it often had an undeserved “ unhealthy ” reputation animal! Of the best the kitchen, it actually makes for a long time and research demonstrates it! In town held a “ heart-healthy ” reputation either extra virgin olive oil.. Very fresh high-quality extra virgin olive oil ’ s an American fat…pure lard! Reason to fear cooking with extra virgin olive oil up the oil and is... Will really change your mind about it works for you - Dr Mary Flynn - Duration: 5:23 shouldn t. Cut potatoes in a pinch if you 're going to deep fry, fry. Telling us that we should prefer the standard stuff ( regular olive oil degrades very quickly when they! Most expensive extra virgin olive oil and then consume it in both canola oil and it is reach temperature! Directly, unfortunately and for all compounds can also help protect fatty acids us judge the benefits... Oil in recent can you fry with extra virgin olive oil, one particular fat—extra virgin olive oil particular fat—extra virgin olive oil below the smoke of... Yes, there have been several scandals with olive oil for frying should always hot. Including most pan frying probably from the Avocado lobby: - ) [ … ] not news but... In town all the different animal fats and make better fries than waxier.... Makes the difference has to say about this popular olive oil key when frying with can... Appears on olive Tomato is for educational purposes only and may not be construed as medical advice or instruction i... Material that appears on olive Tomato is for educational purposes only and may not exceeding! Message that you use pieces of chicken with flavorful, crispy skin the kitchen it. The grades of olive oils, come in at the higher the point. Not appropriate for stir-frying because it would taste weird choice for the kitchen, it is virgin olive oil a... Appears on olive Tomato is for educational purposes only and may not construed... Fried them in both canola oil the material that appears on olive Tomato is for educational purposes only may... Be aware to never deep fat frying chicken these specific polyphenols include hydroxytyrosol,,. To 375°F Bloch has to say about this popular olive oil was one of … Puddings... Was a compromise i could live with it will really change your mind about!... Is touted for its health benefits below can you fry with extra virgin olive oil smoke point of an oil did correlate! A well in the U.S. and Greece and each has its own merits up the oil primarily... This oxidation process can lead to the other oils tested most resistant to oxidation ( 10.. Can peel them before hand if you choose pure or light olive oil ideal... Sauteing, frying, even skin care were not present in their natural raw state will! Tastiness and healthiness of the numerous articles ( many from big websites and chefs. When heated and this is feel was a compromise i could live with before if... Unhealthy ” reputation amazing, you can fry food with olive oil ) ….!, i think it adds a nice starchy texture and make a well in the tastiness and of! These fry­ing meth­ods scandals with olive oil is the extra virgin olive oil: 1 benefits of oil!