Show Contrary to popular belief, olive oil is one of the best oils for frying. The medium-high smoke point of olive oil exceeds the temperatures needed for frying. Furthermore, olive oil contains oleic acid and minor compounds that protect the oil from breaking down, even after reuse. Frying is one of the most common and most delicious ways to prepare food. Throughout the Mediterranean, traditional foods like pescadillo, calamari, keftedes, patatas a la pobre, carciofi alla giudea, and falafel are all fried in olive oil. Mediterraneans know that olive oil is the best oil for cooking and frying. So why do Americans believe that olive oil should only be used raw? The scienceOlive oil is one of the most stable oils for cooking. Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. Additionally, olive oil is mostly composed of oleic acid (Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation. Multiple peer-reviewed studies have shown that olive oil is the best oil for frying. Olive oil outperformed vegetable, peanut, corn, soybean, sunflower and canola oils.
More peer review studies can be found here and here. Smoke pointOften, the smoke point of olive oil is cited as the reason why olive oil should not be heated or used for cooking. However, a recent study found that smoke point is not a reliable indicator of a cooking oil's stability. Furthermore, the smoke point of olive oil is comparable, and in some cases higher than, common cooking oils such as soybean, sunflower, peanut, canola and corn oils. The International Olive Council (IOC), the authority on olive oil, recommends the following temperatures for frying in olive oil.
The smoke point of olive oils are above the temperatures needed for frying. The below chart shows the smoke points of olive oils and for reference, the smoke points of other oils commonly used for frying. The smoke points are listed as ranges. The actual smoke point depends on the free fatty acid content and level of refinement.
Tips for frying with olive oil
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Is it OK to use olive oil for frying?Indeed, contrary to many who would say olive oil has a low or even moderate smoke point, the USDA includes olive oil on its list of "high smoke-point" oils, including corn, sesame seed or sunflower oil that are safe for frying.
What happens if you use olive oil instead of vegetable oil?If substituting olive oil for vegetable oil (or another cooking oil) in your baking recipe, you can use a 1:1 ratio. Because of olive oil's distinct flavor, it might affect the flavor of the baked product.
Why is olive oil not good for deep frying?Consider the fact that the recommended temperature needed to deep-fry food is between 350 and 375 degrees Fahrenheit. Extra virgin olive oil actually holds a smoke point of somewhere around 410 degrees Fahrenheit. This is well above the recommended temperature needed to deep-fry food.
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