In one study, researchers used several commercial oils for deep frying and took samples of each oil every three hours. 'Frying in general is not the healthiest way to prepare food, but if you are going to fry then frying in olive oil is not a bad choice,' according to Rachel Adams from Cardiff Metropolitan University. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F). Since it has a higher smoke point than extra-virgin olive oil, it can be used to pan-fry as well. internationaloliveoil.org/estaticos/view/85-frying-with-olive-oil. Extra virgin olive oil is one of the best oils to fry and cook with. Do not heat is above 375 degrees. And canola oil actually has quite a high smoke point and is very good for frying. NutritionAdvance.com does not provide medical advice. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). Why frying with extra virgin olive oil is good for you - Dr Mary Flynn - Duration: 5:23. Clueless people keep on saying this without looking at the numbers. plain flour • Pinch of salt • 4 beaten eggs • 200 ml. http://www.olivesontap.com Can You Cook with Extra Virgin Olive Oil EVOO. These specific polyphenols include hydroxytyrosol, tyrosol, oleuropein, and oleocanthal (19). 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). We’re here to set the record straight and tell you that, yes, you can definitely cook with EVOO!. But when you are using olive oil to stir-fry or in other heated applications, the flavor won't be as pronounced so there's no reason to spend the money on extra virgin grade oils. It appears from this latest research that extra virgin olive oil is the best oil to cook with. In fact, the opposite is true. The uses of extra virgin olive oil are varoius, from medicinal to cosmetic or hygenic, however its most frequent use is in food. To fry. My ancestors cooked, fried and baked with it and they lived very long lives. Virgin olive oil is not appropriate for stir-frying because it would taste weird. For example, a recent study compared the chemical and physical changes in ten commercial oils while heating them at a temperature of 180°C (356°F), among various other heat/time tests (15). 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. Remove the dill leaves from their stalks and finely mince. 2. Mince the garlic and combine all of the ingredients together in a bowl. There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. Personally, I think it adds a nice flavor to foods too, though some people don’t like the taste. 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. Is there really good reason to fear cooking with extra virgin olive oil? 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. 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. Sift the flour and salt into a bowl and make a well in the center. This makes it a safe choice for most cooking methods, including most pan frying. However, oils which are repeatedly heated are the biggest source of oxidation products (3). I prefer peanut oil, but canola, safflower, and sunflower also work quite well. Yes you should. So, other than extra virgin, which most people have heard of, what are the other types? Are there different types of coconut oil? Pre heat oven to 240ºC. Yorkshire Puddings with Extra Virgin Olive Oil. The table below shows the final amount of polar compounds each oil generated, as well as the oil’s smoke point in the test; As shown in the table, the smoke point of each oil had little relevance to the number of oxidation products the oil generated. Furthermore, scientific research widely supports the idea that olive oil is generally beneficial. In this study, extra virgin olive oil generated a lower amount of polar compounds than any other cooking fat. 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. Virgin olive oil can be used in … First of all, fatty acids are prone to oxidation from heat, light, and oxygen. During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two 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. A yes I am familiar with Michael North, love the idea of seasonal fresh olive oil, too bad the entrepreneurs did not realize this. Never raise the temperature past 375F when using extra virgin olive oil. "Medium temperature on most stoves is 250-350, which even extra virgin olive oil can handle. Pour in your beaten eggs into the well and beat until smooth. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 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. There is a risk that such culinary techniques could diminish the minor components of extra virgin olive oil, such as polyphenols. 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. 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). Mix well until a uniform mixture has come together, taste for seasoning and acidity. Let’s put an end to this myth once and for all. If you're going to deep fry, light refined olive oil is a good way to go. It is important to understand the grades of olive oil, and only then proceed to use this oil for cooking. Extra virgin olive oil has a smoking point between 380 and 410 … Find more great information at www.pasolivo.com Here's everything you need to know about cooking with olive oil: 1. Food Chemistry. 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. 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. Regarding these fatty acid ratios, it is easy to hear claims that animal fats are heat stable but that olive oil isn’t. Baking, sauteing, frying, even skin care. I bet my yiayia cooked with it, and her mum too, as it’s what was from her olive trees in Cyprus. Sue Radd is an Advanced Accredited Practising Dietitian and one of … To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. Sure, but there are many varieties of olives and they produce different extra virgin olive oils, some are strong tasting and some are not. Make sure to use plenty of olive oil in the pan to ensure even … Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils … For these reasons, cooking with olive oil appears to be a reasonably good choice. In order to accomplish this, the oil … Olive oil will help your food form a crust and will help prevent your food from absorbing too much oil. Join Elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and THE Mediterranean Diet Expert. No. Frying with olive oil. Extra virgin olive oil is perfect for salads or fresh-baked Italian bread dipping. Many sources put the smoke point of Extra virgin olive oil somewhere around 190-215°C. Whenever you cook with olive oil (or any kind of oil) raise the temperature of your oil gradually. Ingredients. In fact, extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke pointssuch as avocado 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. 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 . 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 highest grade of olive oil is the extra virgin olive oil, followed by virgin oil, and finally refined oil. Cut the potatoes into the shape you like. Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. 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. Many of us judge the relative benefits of cooking oil with a sole focus on the smoke point. extra virgin olive oil from Europe Preparation. Saturated fats are the most stable fatty acids, hence they are most resistant to oxidation (4). 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. 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. 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. The oil is extracted by grinding and pressing olives; no other chemicals, heat, or processes are used. We used a whole chicken cut into pieces, but you can make this with all wings or drumsticks. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. However, research demonstrates that the fatty acids in cooking oil can breakdown before an oil even hits that smoke point. But high temp cooking or frying … 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. In extreme conditions (heating the olive oil for many hours) a decrease of some antioxidants was noted, while others were intact. 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 more information on trustworthy brands, see this list of olive oils. … 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. Never heat your oil at high heat…it will burn. The Best Olive Oil for Frying Extra virgin olive oil has the touchiest smoke point of all oils because of its lack of oleic acid and is therefore the easiest to burn. Not only can extra virgin olive oil be used in the process of deep-frying, it actually makes for a delicious ingredient. If it’s an American staple, use an American fat…pure pork lard. This makes it a safe choice for most cooking methods, including most pan frying. Let us look once more at what plain olive oil is. Refined olive oil is made by further refining naturally extracted virgin olive oil. Bad or Good Idea? Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). Yes, you can fry food with olive oil! 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 … In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. 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. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … Along with their eating habits their exercise regime was also monitored for a month. 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). You can peel them before hand if you want. You mother is correct that extra virgin olive oil has too low a smoke point to fry in. 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. Each of these products are part of certificate schemes which submit to random and independent testing. I understand that coconut oil is much healthier than 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. Vitamin E has antioxidant properties, and research demonstrates that it can increase the resistance of fatty acids to oxidation (18). I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. Many people think that olive oil degrades very quickly when heated and this can be bad for your health. Is this correct? Like everyone! 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. 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. When using oil for frying, the smoking point is what makes the difference. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. Refined Olive Oil. By keeping the olive oil below the smoke point you keep all of the beneficial polyphenols and oleic acid. What are your thoughts on the craze of avacado oil? Well according to the article, extra virgin olive oil may be too strong. Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. Available at: http://www. Nutrition Australia 1,839 views. For this reason, they are very resistant to oxidation (10). 2. 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 … Why you ask? However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. A staple of the Mediterranean Diet, the oil contains antioxidants attributed to its phenolic compounds. We know because we hear the myth that it can’t be done. 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. Fry them twice. The lower the free fatty acid content, the more stable the fat, and the higher the smoke point. Now, as with all foods when heated they will lose some of their nutrients, but not as much as you think. Researchers found that the cooking oil we choose determines the generation of toxic compounds during frying, "which can have a great influence on food safety and human health.” Aug. 25, 2016. 1. Here, I used baby artichokes, and fried them in both canola oil and extra-virgin olive oil. California Table Olive Harvest Exceeds Expectations Despite Pandemic, … I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. Extra Virgin: Extra virgin olive oil is the highest quality and most expensive olive oil available. 5 Quick Frying Tips with Olive Oil. Coconut oil was not mentioned. However, it is common to hear claims that we shouldn’t use extra virgin olive oil for cooking. Soaking keeps the potatoes from sticking together and helps create a crispy … This site uses Akismet to reduce spam. Sense! 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 ). Don’t know where this strange myth comes from.. At last! If we look at the smoke points of extra virgin olive oils, these range from about 190-220°C. 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. When using oil for frying, the smoking point is what makes the difference. 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. Can you use extra virgin olive oil for frying? This is feel was a compromise I could live with. Although pan-frying, deep-frying, stir-frying and sautéing are different stovetop methods, they all have one thing in common: the temperature of the cooking oil. By Jedha Dening. The runner up was coconut oil. 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. However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. Dr. Preeti shares, "Virgin Olive Oil, extra virgin oil and pomace oil are some of the different edible grades of olive oil. I hope this video presentation was helpful in seeing that extra virgin olive oil can be used to cook with. Learn how your comment data is processed. The quality of the extra virgin olive oil is important. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. 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