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. Join Elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and THE Mediterranean Diet Expert. 5:23. 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. This one-pan recipe results in juicy chicken with flavorful, crispy skin. Actually, coconut oil was one of the other cooking oils in one of the test studies (see the table). Summary . Refined olive oil is made by further refining naturally extracted virgin 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. Turns out, you can indeed use olive oil for mild cooking, and cooking in olive oil may also provide many health benefits. For this reason, the process of frying with oil can cause some of the fat to oxidize. 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! Mince the garlic and combine all of the ingredients together in a bowl. Yes, you can fry food with olive oil! Not only can extra virgin olive oil be used in the process of deep-frying, it actually makes for a delicious ingredient. 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 . You can peel them before hand if you want. I’ve read coconut oil has one of the highest smoke points but in the table it ranks lower than Olive oil. 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." 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. … 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 15,000 dollar Olive Oil. probably from the Avocado lobby:-) […]. Last Updated on January 20, 2020 by Michael Joseph. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. 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. People can check the label to find out exactly what is in the oil before buying it. 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. Since olive oil is predominantly an unsaturated fat, some people claim it is not suitable for cooking. 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. A staple of the Mediterranean Diet, the oil contains antioxidants attributed to its phenolic compounds. 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. 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. Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. 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. Let us look once more at what plain olive oil is. Readers were saying that extra virgin olive oil is a scam and anyone who says you should fry in olive oil is clueless. Coconut oil was not mentioned. These grades are defined by their … plain flour • Pinch of salt • 4 beaten eggs • 200 ml. Listen to what Marisa Bloch has to say about this popular olive oil question. It is virgin olive oil mixed with refined olive oil. Use lard. Researchers found that the smoke point of an oil did not correlate to the oil's performance when heated. What are your thoughts on the craze of avacado oil? Saturated fats are the most stable fatty acids, hence they are most resistant to oxidation (4). 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. 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. Extra Virgin: Extra virgin olive oil is the highest quality and most expensive olive oil available. Extra virgin olive oil, which is higher in antioxidants, did the best . The quality of the extra virgin olive oil is important. I bet my yiayia cooked with it, and her mum too, as it’s what was from her olive trees in Cyprus. The first meal contained 10g of extra virgin olive oil and the second meal contained 10g of corn oil. Here is an easy to make recipe for fried chicken that is oven fried in extra virgin olive oil. Sense! 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. http://www.olivesontap.com Can You Cook with Extra Virgin Olive Oil EVOO. Like everyone! And canola oil actually has quite a high smoke point and is very good for frying. In saturated fat, the carbon atoms are entirely “saturated” (surrounded) by hydrogen atoms, and the fat molecule contains no double bonds. Besides that Extra virgin olive oil also contains Vitamin E and many powerful … I understand that coconut oil is much healthier than olive oil. Find more great information at www.pasolivo.com Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! 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). It contains little to no antioxidants. Several studies have tested how olive oil performs when exposed to high-heat cooking temperatures. This makes it a safe choice for most cooking methods, including most pan frying. When using it to cook just be aware to never deep fat fry with it. Ingredients. All these different grades have different taste and different smoke points. This is feel was a compromise I could live with. Yes you should. 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). Taste and decide what works for you, but please stay away from regular olive oil. These specific polyphenols include hydroxytyrosol, tyrosol, oleuropein, and oleocanthal (19). 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. Furthermore, scientific research widely supports the idea that olive oil is generally beneficial. Yes, definitely you can cook anything with extra virgin olive oil. I get so fed up of chefs saying this. 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. 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. Each of these products are part of certificate schemes which submit to random and independent testing. Cut the potatoes into the shape you like. Bad or Good Idea? The runner up was coconut oil. The best quality oils, including Cobram Estate extra virgin olive oils, come in at the higher end of the range. Love this! https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 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. 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. 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). 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. This makes it a safe choice for most cooking methods, including most pan frying. The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. For more information on trustworthy brands, see this list of olive oils. Soaking keeps the potatoes from sticking together and helps create a crispy … Sue Radd is an Advanced Accredited Practising Dietitian and one of … In fact it said that in many cases we should prefer the standard stuff (regular olive oil). Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study. That said, note that the smoke point doesn’t appear to influence each oil’s oxidative stability, as shown in the referenced study. This is so good to know! In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. First of all, fatty acids are prone to oxidation from heat, light, and oxygen. Extra virgin isn't the only game in town. 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. A recent study revealed that fry­ing veg­eta­bles in extra vir­gin olive oil was actu­ally health­ier than boil­ing them. 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. Frying with olive oil. We are fortunate enough to get five gallon containers of extra virgin sent to us from Greece from my father in laws tax guys olive groves! First, when we say types of olive oil, we really mean grades of olive oil. Regarding these fatty acid ratios, it is easy to hear claims that animal fats are heat stable but that olive oil isn’t. “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. 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. Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils … Food Chemistry. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. 3. I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. Fry them twice. Mix well until a uniform mixture has come together, taste for seasoning and acidity. International Olive Oil Council. Extra virgin olive oil is one of the best oils to fry and cook with. For these reasons, cooking with olive oil appears to be a reasonably good choice. Remove the dill leaves from their stalks and finely mince. Extra virgin olive oil has a smoking point between 380 and 410 … 10 of the Best Extra Virgin Olive Oil Brands: The Real Thing. © 2011-2020 OliveTomato All Rights Reserved. When it comes to cooking oils, refined does not mean better. The oil used for frying should always be hot; if it is cold the food will soak up the oil. It produced the lowest quantity of polar compounds compared to the other oils tested. Refined Olive Oil. In one study, researchers used several commercial oils for deep frying and took samples of each oil every three hours. 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 … Here, I used baby artichokes, and fried them in both canola oil and extra-virgin olive oil. Let’s put an end to this myth once and for all. 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. Here is a brief summary of some relevant research; Extra virgin olive oil is primarily a source of monounsaturated fatty acids. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. Once the flour has become incorporated and the mixture has thickened, add a … Furthermore, this oxidation process can lead to the production of secondary oxidation products such as aldehydes and other polar compounds. 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. Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. 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 fact, research suggests that extra virgin olive oil is one of the healthiest oils to use for sautéing, baking, pan frying, and more—meaning, people in Italy, Spain, and Greece (who’ve been … There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. Deep frying with extra virgin olive oil is a hot topic. Don’t know where this strange myth comes from.. At last! We keep on hearing this: “Extra Virgin Olive Oil has a low smoke point blah blah blah”. Many sources put the smoke point of Extra virgin olive oil somewhere around 190-215°C. Available at: http://www. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). To fry. Just make sure that you use pieces of chicken with the skin on. However, we also recognize that there are two basic ways of thinking about the use of EVOO in … 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). In fact, extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke pointssuch as avocado oil. When you sauté or fry something you will not be exceeding 375 F. Is that clear? Since it is more expensive than regular olive oil, reserve extra virgin olive oil for cooking when a small amount is needed for pan frying, rather than a full pot for deep frying. Virgin olive oil can be used in … 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). Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). Extra virgin olive oil is perfect for salads or fresh-baked Italian bread dipping. Virgin olive oil is not appropriate for stir-frying because it would taste weird. 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. NutritionAdvance.com does not provide medical advice. 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). 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. Furthermore, the specific fatty acids within a cooking oil play a role in how prone to oxidation it is. Unfortunately, there have been several scandals with olive oil in recent years. Extra vir­gin olive oil (EVOO) is a health­ier choice of cook­ing oil for use in either of these fry­ing meth­ods. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. Can you use extra virgin olive oil for frying? An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Listen to what Marisa Bloch has to say about this popular olive oil question. 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). Sadly, there have been cases of adulterated oil falsely being passed off as extra virgin olive oil. FRYING WITH EXTRA VIRGIN OLIVE OIL. 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. Yes, frying. Is this correct? 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). She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. In order to accom­plish this, the oil … Well according to the article, extra virgin olive oil may be too strong. Additionally, extra virgin olive oil is one of the richest dietary sources of polyphenols. See Also: Cooking With Extra Virgin Olive Oil. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. 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. Sure, but there are many varieties of olives and they produce different extra virgin olive oils, some are strong tasting and some are not. 5 Quick Frying Tips with Olive Oil. Compared directly, unfortunately nutrients, but it 's extra virgin olive oil, followed by virgin is! This mindset is changing in recent times, one particular fat—extra virgin oil... Smoking point of around 450°F ( 232°C ) 230 -250 degrees Celsius ( 405F 480F! 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