Olive oil is celebrated for its numerous health benefits and flavor-enhancing qualities when used in low-heat cooking. But what about high-heat methods like frying? A recent study shed light on whether frying food in olive oil is a healthy choice. Let’s delve into the facts and dispel some common misconceptions.
A groundbreaking study revealed that frying vegetables in extra virgin olive oil is actually healthier than boiling them. This is because frying in olive oil allows you to retain the nutrients in the vegetables. Furthermore, the olive oil itself aids in the absorption of these nutrients by the body, while also providing beneficial compounds like cancer-fighting polyphenols.
Let’s address some long-standing misconceptions surrounding the use of olive oil in high-temperature cooking methods such as frying and sautéing.
Pan-frying, deep-frying, stir-frying, and sautéing may differ in technique, but they share a common element: the temperature of the cooking oil. These methods aim to quickly cook the food’s exterior, creating a crispy layer, while allowing heat to penetrate the interior. To achieve this, the oil needs to reach temperatures between 350°F (177°C) and 370°F (188°C) before adding the food.
Myth #1: Olive Oil’s Smoking Point is Too Low for Frying.
Many believe that olive oil isn’t suitable for frying because of its supposed low smoking point. The smoking point is the temperature at which a chemical change occurs in the oil, leading to undesirable smoke and flavor. However, this is a misconception.
The smoking point of extra virgin olive oil ranges from 380°F (193°C) to 410°F (210°C), depending on its quality and acidity. Higher quality olive oil has a higher smoking point. This temperature is well above what’s required for most cooking purposes, including frying.
Myth #2: Frying Temperatures Transform Olive Oil from a ‘Good Oil’ to a ‘Bad Oil.’
Dietary fats are categorized into saturated, trans, and unsaturated fats. Saturated and trans fats are detrimental to health, while unsaturated fats, including olive oil, are beneficial plant-derived dietary fats.
The heat necessary for frying food in olive oil does not alter its chemical composition from a “good” to a “bad” fat. It remains a healthy source of unsaturated fat.
Myth #3: Fried Foods Absorb Excessive Cooking Oil, Leading to Weight Gain.
When food is fried at the correct temperature, it absorbs significantly less oil. If the oil isn’t hot enough, the food soaks up excessive amounts, resulting in a soggy and unappetizing product.
You can and should use extra virgin olive oil for frying. It allows us to enjoy comfort foods like Southern-fried dishes, Asian stir-fries, Mexican fajitas, and Italian veal piccata, all while fulfilling our need for healthy dietary fats. Embrace the flavor and benefits of frying with olive oil.
