Summary . plain flour • Pinch of salt • 4 beaten eggs • 200 ml. 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. NutritionAdvance.com does not provide medical advice. Finally, and this is from personal experience as well, but one that we should take into account. Some light virgin oils are a blend, too. Taste and decide what works for you, but please stay away from regular olive oil. The best quality oils, including Cobram Estate extra virgin olive oils, come in at the higher end of the range. 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. Virgin olive oil can be used in … 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. 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. 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. However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. 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 (. "Medium temperature on most stoves is 250-350, which even extra virgin olive oil can handle. No. 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. Here, I used baby artichokes, and fried them in both canola oil and extra-virgin olive oil. Since olive oil is predominantly an unsaturated fat, some people claim it is not suitable for cooking. Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. That said, note that the smoke point doesn’t appear to influence each oil’s oxidative stability, as shown in the referenced study. Each of these products are part of certificate schemes which submit to random and independent testing. 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). This is so good to know! Extra virgin olive oil (EVOO) is a healthier choice of cooking oil for use in either of these frying methods. Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! In fact, extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke pointssuch as avocado oil. In fact it said that in many cases we should prefer the standard stuff (regular olive oil). The oil used for frying should always be hot; if it is cold the food will soak up the oil. What are your thoughts on the craze of avacado oil? Food Chemistry. Extra virgin olive oil is one of the best oils to fry and cook with. 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. Never heat your oil at high heat…it will burn. Glad to hear. Readers were saying that extra virgin olive oil is a scam and anyone who says you should fry in olive oil is clueless. The quality of the extra virgin olive oil is important. 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). It is virgin olive oil mixed with refined olive 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 … […] Not news, but needed to offset a bunch of fake news…. For this reason, they are very resistant to oxidation (10). Frying with olive oil. For years now I’ve been using virgin olive oil to cook with and much prefer it to other vegetable oils on sale. 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. Like everyone! This makes it a safe choice for most cooking methods, including most pan frying. However, we also recognize that there are two basic ways of thinking about the use of EVOO in … Additionally, extra virgin olive oil is one of the richest dietary sources of polyphenols. 2. 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). © 2011-2020 OliveTomato All Rights Reserved. Extra virgin isn't the only game in town. Yes, there are different types of coconut oil – refined coconut oil has a smoke point of around 450°F (232°C). Regarding these fatty acid ratios, it is easy to hear claims that animal fats are heat stable but that olive oil isn’t. WRONG. 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. Here is our trick for perfect french fries cooking with extra virgin olive oil. The material that appears on Olive Tomato is for educational purposes only and may not be construed as medical advice or instruction. 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 … Coconut oil was not mentioned. Well according to the article, extra virgin olive oil may be too strong. For this reason, the process of frying with oil can cause some of the fat to oxidize. For all of these methods, the oil must reach a temperature of 350°F to 375°F. 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. Vitamin E has antioxidant properties, and research demonstrates that it can increase the resistance of fatty acids to oxidation (18). Once the flour has become incorporated and the mixture has thickened, add a … Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). It is truly amazing, you can see and taste ancient history in it! The comments below the article were hilarious. Virgin olive oil is not appropriate for stir-frying because it would taste weird. 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. We’re here to set the record straight and tell you that, yes, you can definitely cook with EVOO!. Not only can you fry with extra virgin olive oil, but you should. 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. 2. 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. Nutrition Australia 1,839 views. These potatoes have a nice starchy texture and make better fries than waxier potatoes. Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils … Deep frying with extra virgin olive oil is a hot topic. All these different grades have different taste and different smoke points. Join Elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and THE Mediterranean Diet Expert. milk • 60 ml. I also learned that olive oil is no good to fry in. 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 … At our tasing events we are often asked whether you can cook with extra virgin olive oil. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). Here is an easy to make recipe for fried chicken that is oven fried in extra virgin olive oil. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 A yes I am familiar with Michael North, love the idea of seasonal fresh olive oil, too bad the entrepreneurs did not realize this. 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). Sadly, there have been cases of adulterated oil falsely being passed off as extra virgin olive oil. 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. 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. 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. Ok, extra virgin olive oil has an average smoke point of about 400 degrees F (some have higher). Many of us judge the relative benefits of cooking oil with a sole focus on the smoke point. 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. I get so fed up of chefs saying this. To fry. I don’t think they have been compared directly, unfortunately. It contains little to no antioxidants. 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 . This is feel was a compromise I could live with. The smoke point of extra virgin olive oil can vary … 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. The Olive Oil … 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. Don’t know where this strange myth comes from.. At last! 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. Many sources put the smoke point of Extra virgin olive oil somewhere around 190-215°C. '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. Furthermore, this oxidation process can lead to the production of secondary oxidation products such as aldehydes and other polar compounds. When using it to cook just be aware to never deep fat fry with it. Always use an accurate fry/candy thermometer to monitor the temperature of your oil as you heat it. So -no- frying with extra virgin olive oil is not carcinogenic, unless you burn the oil and then consume it. I prefer peanut oil, but canola, safflower, and sunflower also work quite well. Find more great information at www.pasolivo.com 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. probably from the Avocado lobby:-) […]. 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. Over the past several decades, dietary fat has often had an undeserved “unhealthy” reputation. Baking, sauteing, frying, even skin care. It is important to understand the grades of olive oil, and only then proceed to use this oil for cooking. Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. In saturated fat, the carbon atoms are entirely “saturated” (surrounded) by hydrogen atoms, and the fat molecule contains no double bonds. Cultivating Olive Oil Culture Through the Recognition of Heritage Trees. 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. http://www.olivesontap.com Can You Cook with Extra Virgin Olive Oil EVOO. 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. Is there really good reason to fear cooking with extra virgin olive oil? When using oil for frying, the smoking point is what makes the difference. I hope this video presentation was helpful in seeing that extra virgin olive oil can be used to cook with. 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. 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. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F). Here's everything you need to know about cooking with olive oil: 1. Along with their eating habits their exercise regime was also monitored for a month. Hi, love your website. You can peel them before hand if you want. Sift the flour and salt into a bowl and make a well in the center. 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). The message that you can’t cook with extra virgin olive oil is an absolute myth. 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. Can you use extra virgin olive oil for frying? When it comes to cooking oils, refined does not mean better. 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. Use virgin olive oil to cook as well as in cold dishes. And canola oil actually has quite a high smoke point and is very good for frying. Extra olive virgin oil is touted for its health benefits. The lower the free fatty acid content, the more stable the fat, and the higher the smoke point. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. 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. Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study. Learn how your comment data is processed. Dr. Preeti shares, "Virgin Olive Oil, extra virgin oil and pomace oil are some of the different edible grades of olive oil. Extra virgin olive oil has a smoking point between 380 and 410 … Refined Olive Oil. Do not heat is above 375 degrees. By Jedha Dening. How to Use Olive Oil to Get the Most Benefits. All this is fake news. extra virgin olive oil from Europe Preparation. Yes You Can Deep Fry with Extra Virgin Olive Oil - Try French Fries or Churros! Outside of the Mediterranean region, there’s a huge misconception that you can’t cook with extra virgin olive oil. Soaking keeps the potatoes from sticking together and helps create a crispy … There is a risk that such culinary techniques could diminish the minor components of extra virgin olive oil, such as polyphenols. I have cooked with ‘original’ extra virgin olive oil for a while now and just ignore all advice about having to cook with lighter (refined) olive oils. 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. How does this relate to cooking? 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. Unfortunately, there have been several scandals with olive oil in recent years. 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. 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. However, research demonstrates that the fatty acids in cooking oil can breakdown before an oil even hits that smoke point. Mix well until a uniform mixture has come together, taste for seasoning and acidity. 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). Thank you for your wonderful articles and recipes! These grades are defined by their … Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). Last Updated on January 20, 2020 by Michael Joseph. Why frying with extra virgin olive oil is good for you - Dr Mary Flynn - Duration: 5:23. Ingredients • 150 gr. Ingredients. Frying. Yes, you can fry food with olive oil! In order to accomplish this, the oil … 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). I understand that coconut oil is much healthier than olive oil. I was also surprised to read a quote in the article from the executive director of the North American Olive Oil Association, that said that “If you want a lighter-tasting oil but still want the health benefits then use the bottles marked olive oil or light-tasting olive oil”. Fry them twice. Another reason that is cited is that extra virgin olive oil is too expensive and you should save it for drizzling. Yes, definitely you can cook anything with extra virgin olive oil. Mix well until a uniform mixture has come together, taste for seasoning and acidity. The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. However, oils which are repeatedly heated are the biggest source of oxidation products (3). Recent News. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. 5:23. Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. Pre heat oven to 240ºC. Make sure to use plenty of olive oil in the pan to ensure even … Whenever you cook with olive oil (or any kind of oil) raise the temperature of your oil gradually. Summary . When you sauté or fry something you will not be exceeding 375 F. Is that clear? However, it is common to hear claims that we shouldn’t use extra virgin olive oil for cooking. To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. Sure, but there are many varieties of olives and they produce different extra virgin olive oils, some are strong tasting and some are not. 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. 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. 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 ). Mince the garlic and combine all of the ingredients together in a bowl. Either way, they are both fairly heat-stable cooking oils, and each has its own merits. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. 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