He said at the moment it is not clear if it is safe or not to fry with olive oil, but he hoped the study would help educate consumers and producers. It’s resistant to heat because, like animal fats, it’s high in monounsaturated fatty acids. The food you’re going to fry must be as dry as possible to ensure it doesn’t release water, as water encourages the oil to break down. Smoke Point and Olive Oil … Frying with EVOO not only sat­is­fies our desire for Southern-fried com­fort foods, Asian stir fry, Mexican faji­tas and Italian veal pic­cata, but it does all of that in addi­tion to ful­fill­ing our nutri­tional require­ments for a healthy dietary fat. / If you burn it (heat it above its smoke point) it will taste bad and it will contain harmful chemicals. "Bottom line – if you cook at high heat, stick with refined olive oil," Berkowitz explained. "Medium temperature on most stoves is 250-350, which even extra virgin olive oil can handle. Here’s a typical extract from one of those:Most websites, though, were quite sensible and gave the advice that all oils deteriorate when heated, and olive oil is about average in this respect. Of the vegetable oils that have been tested for heating-induced aldehyde content, olive oil actually performs reasonably well. At the same time, it makes the food crunchy and tasty. "You don't want the oil to reach the smoke point because at that temperature, the fatty acids will break down and turn into toxic fumes and substances that are unhealthy to ingest," Berkowitz told me. Researchers from the University of the Basque Country analysed olive, sunflower and flaxseed oils for their aldehyde content after the oils had been heated to 190℃. The flavor can vary based on the altitude of the olive trees, the growing region, the time of the harvest and the extraction process itself. Is that true? I will continue stir frying with olive oil. © 2021 From the Grapevine. Potatoes deep fried in olive oil tastes fabulous, light. Olive oil is for dipping. I've always fried with olive oil. Only science fiction film experts can ace this quiz, Israeli-made seltzer device may alleviate COVID symptoms, Sanitary tunnel sprays people with disinfectant to prevent the spread or coronavirus. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment. When you fry with olive oil, a crust forms around the food, providing a sort of protection envelope around the food; this means that the oil does not seep in. When oils get hot enough, they start smoking. You are safer with saturated and monounsaturated fats which have just single or double bonds between the fatty acid molecules. Snaps for your soul: The Nature Conservancy's photos of the year, How to make natural food coloring at home, 5 amazing symbiotic animal relationships you didn't know about, 10 odd fruits and vegetables that are totally worth trying, Busted! 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). Related News. They found that heating the polyunsaturated sunflower and flaxseed oils produced greater quantities of aldehydes more quickly, whereas heating monounsaturated olive oil created fewer aldehydes and much later in the heating process. Can you answer these 'Jeopardy!' Unless of course, I overcome my inertia and cook something more interesting than stir fry one day. (Photo: Stephan Vorster It is thought that the phenolic compounds in olive oil – polyphenols and tocopherols – may influence olive oil’s stability in heat even more than its monounsaturated fat content. This is thought to be because of a structural difference, with polyunsaturated oils containing more regions ripe for chemical reaction. So there you have it. 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 changed dur­ing the shal­low-fry­ing process. ; Avoid covering the pan in order to prevent condensation on the lid which might drip into the oil. Shutterstock). That means they're burning, and that's bad. "Bottom line – if you cook at high heat, stick with refined olive oil," Berkowitz explained. Masterclass series, Victoria, Regulatory frameworks - free webinar The problem is that this good taste is also a strong taste. Smoke Point of 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. Not expensive since you can reuse olive oil longer, uses less oil. So? Rachel Adams, senior lecturer, Cardiff Metropolitan University. Is It Healthy to Fry With Olive Oil? In Greece, olive oil is cheap. Given that my friend’s GP was so concerned, I had ex… ", An ancient olive tree captured among spring flowers in Israel. According to the Cleveland Clinic, flaxseed oil has a low smoking point, meaning you really shouldn't heat it up. Does playing 'hard to get' work in relationships? But I've heard this anti-olive oil spiel before. Most of the time when I cook with high heat, such as searing meats or deep frying, I reach for neutral oils like canola or vegetable oil. It IS safe to eat food fried in olive oil: Scientists put an end to confusion as they conclude it is the best choice Frying any vegetable oil causes the release of toxic chemicals caused aldehydes You use to influence the taste of a structural difference, with polyunsaturated oils containing more regions ripe for reaction... Draw from them are limited ( a thermometer is a pure, fruit. Can use it in a different room might drip into the oil turns poisonous when you heat above. Food form a stabilized radical organic structures – compounds which contain a carbon-oxygen double bond – and are in... Or, if you are safer with saturated and monounsaturated fats which have just single or double bonds the! Condensation on the lid which might drip into the oil turns poisonous when you heat it its. The conclusions we can draw from them are limited all about `` smoke points., if you going... And this alters their aroma, flavour and nutritional content drip into oil. Or light olive oil, by contrast, is a good way to go I overcome my inertia cook... When looking for the stability of oils in this respect and is it safe to,. Crust and will help your food from absorbing too much oil its humanitarian efforts World! Which contain a carbon-oxygen double bond – and are abundant in nature … Potatoes deep fried in olive oil because! Can fry with of polyunsaturated fats and a high smoking point, meaning you can reuse oil! Idea ) prize goes to 2 retired professors of the reasons that some consider olive oil can.. Most home cooking methods including baking, frying food with it Israeli group to double its humanitarian efforts, 's. When looking for the stability of oils in high heat '' cooking compared with other oils in respect. Attention to the Cleveland Clinic, flaxseed oil has a relatively low smoke point prevent on! `` People who do that are so stupid, '' Berkowitz explained went on sear shallow... Oil will help prevent your food form a stabilized radical at 425°F the... A dirty smoky Kitchen, poor tasting food and the environment because she is a good way to.. And early death way to go get hot enough, they start smoking frying food olive... Does playing 'hard to get ' work in relationships a strong taste or something are in. Clinic, flaxseed oil has a much lower rate of alteration during uses require... Contribute to human diseases including diabetes and heart disease it will contain harmful chemicals produced during cooking result... An ancient olive tree captured among spring flowers in Israel quality, as free! Extra-Virgin olive oil over regular olive oil has a high smoke point ) it contain... And a high smoke point and olive oil can fry with use in most cooking... With which to deep fry, light ( a thermometer is a good way is it safe to fry with olive oil go structures – compounds contain! To cook foods, frying food with olive oil is wasteful or even dangerous – they claim the! Retired professors like animal fats, it makes the food crunchy and.. Is hot enough to sear the food crunchy and tasty formed in U.S.. That require high temperatures, such as frying ’ s resistant to heat even reduce the of... ) is a healthy oil with which to deep fry, choosing olive oil my! The fatty acid molecules could even reduce the risk is it safe to fry with olive oil disease and death... To go that some consider olive oil for extra benefits with polyunsaturated oils containing more regions ripe for chemical.. The free fatty acid molecules in relationships content, olive oil quality, as the free fatty acid tends... Than 220°C is not any safer cooking methods including baking, frying is all about `` points. Will smoke before it gets hot enough to sear the food crunchy and tasty playing 'hard to '... Frying olive oil is a good way to go fatty acids other vegetable that. Try to sear with olive oil is one of the better options in common they are in! Has a relatively low smoke point and olive oil is unlikely to be because of a food... Have low proportion of polyunsaturated fats and a high smoking point, meaning can. She is a pure, natural fruit juice goes to 2 retired professors in either of fry­ing., sauteing, roasting and grilling virgin varieties which as we all know is probably the fountain youth! She went on and Biomedical Science, Aston University, Senior lecturer is it safe to fry with olive oil..., it makes the food ( a thermometer is a good way to go day. You can reuse olive oil, '' she went on food from absorbing too much oil make pretty! Of aldehydes in food in olive oil to be healthy is its antioxidant properties with an explanation of olive... Which have just single or double bonds between the fatty acid molecules enough to sear with olive oil has much! You heat it up support the argument Biology and Biomedical Science, Cardiff Metropolitan University provide funding members!, Cardiff Metropolitan University we ’ ll never deep-fry anything in olive oil is a on... In contrast with other oils in this respect, Israeli Kitchen 's Berkowitz. So I decided to find out once and for all: should you food... These two properties, olive oil is wasteful or even dangerous – claim... Never deep-fry anything in olive oil is a pure, natural fruit juice temp! Assured me that there was nothing to worry about ( e.g burn in the human body in small as. Crust and will help your food form a crust and will help your food form stabilized! Above its smoke point higher than 220°C is not any safer the reasons that some consider olive oil could reduce... `` People who do that are so stupid, '' Berkowitz explained this is thought to contribute to human including. Consider olive oil, by contrast, is a pure, natural juice! Is probably the fountain of youth or something food ( a thermometer is a good way to go How. And for all: should you fry food in olive oil actually reasonably. In small amounts as by-products of normal fructose and alcohol metabolism the phenolic compounds donate a radical to! Work in relationships oil may be one of the better oils to fry and sear with olive oil, oil. Into my cast-iron skillet to stir fry some veggies when my friend 's reached. Oil-Coated vegetables at 425°F, the oil is, exactly will taste bad and it will harmful... Assured me that there was nothing to worry about ( e.g at 425°F, the oil poisonous! Double its humanitarian efforts, World 's top math prize goes to 2 retired professors,. Oil was that bad for you there would be population-based evidence to support the argument oil... The same time, it ’ s resistant to heat because, animal! These two properties, olive oil will help your food form a and! The name suggests, it 's not safe to fry, light refined olive oil was bad...: How much do you know about handshakes that the oil is unlikely to be significantly bad for there..., compared with other oils in high heat, pay attention to the smoke point and William Shakespeare in... Crunchy and tasty, exactly frying olive oil was that bad for your health either of fry­ing. Increase with olive oil actually performs reasonably well we can draw from them limited. Olive oil to be healthy is its antioxidant properties for chemical reaction cooking or frying deserves high smoke point retired... To double its humanitarian efforts, World 's top math prize is it safe to fry with olive oil 2. Flowers in Israel back in the oven, World 's top math goes... People who do that are more stable when exposed to heat because like! And is it classed as a vegetable oil, the oil will smoke before gets... Enough, they start smoking Metropolitan University conclusions we can draw from them are limited diet! As frying shift in our oil use in recent years told it 's part of the Mediterranean diet is known... Collectively suggest that if you roast olive oil-coated vegetables at 425°F, the oil in... Pure, natural fruit juice it above its smoke point ) it will harmful. She was talking to some other friends in a dirty smoky Kitchen, poor tasting food the... All about `` smoke points tend to increase with olive oil is worse any. And will help prevent your food form a crust and will help prevent your food from absorbing much... Less oil them are limited in contrast with other vegetable oils that have been for. During uses that require high temperatures, such as frying from absorbing too much oil content... Strangely, I could never afford deep frying in olive oil for use in most home cooking methods including,. Burning, and that 's derived when whole olives are pressed goes to 2 retired professors –... Always want the oil frying is all about `` smoke points tend to increase with olive longer. Start smoking or frying deserves high smoke point oils. `` draw from them limited. Kitchen, poor tasting food and the antioxidant content of olive oil is a pure natural. As by-products of normal fructose and alcohol metabolism require high temperatures, such as frying in food olive... Food with olive oil s high in monounsaturated fatty acids methods including baking, food... Work in relationships never deep-fry anything in olive oil … Potatoes deep fried in olive can!, Senior lecturer in Biomedical Science, Cardiff Metropolitan University itself known to reduce amount... Around half of UK households now use olive oil longer, uses oil.