is olive oil safe for frying

In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount (15). © 2005-2020 Healthline Media a Red Ventures Company. Do your best to avoid the smoke point. Olive oil contains Vitamin E and many powerful antioxidants, which give numerous health benefits. But it is definitely not ideal for deep frying because it has too low a smoke point and will overheat. What’s more, heating causes more free fatty acids to form — so the smoke point goes down the longer you cook it. Many studies have exposed olive oil to high heat for long periods of time. Avocado oil contains high levels of monounsaturated fat, which means that it … This can happen at room temperature and is one of the ways oils go rancid — but this process is greatly accelerated when oils are heated. It is also a myth that heating olive oil leads to the formation of trans fats. This article explains whether you should cook with olive oil. It helps fight free radicals that can damage your cells and lead to disease (10). When cooked, these oils release some carcinogenic compounds that may contribute to lung cancer when inhaled. I one study that used several types of olive oil for deep frying, extra virgin olive oil proved particularly resistant to oxidation (12). MORE: Resistant Starch May Be The Next Big Thing In Weight Loss. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. "I have found no evidence that high-heat cooking with olive oil is unhealthy," says Rebecca Blake, RD, director of clinical nutrition at Mount Sinai Beth Israel in New York City. William Reavell/Dorling Kindersley/Getty Images. When fats and oils are exposed to high heat, they can become damaged. So I decided to find out once and for all: should you fry food in olive oil? Olive oil is very stable overall, even under extreme conditions like deep frying. When this happens, fat molecules break apart and turn into various harmful compounds. In one study, heating olive oil at 356°F (180°C) for 36 hours lead to a decrease in antioxidants and vitamin E, but most of the trace compounds were intact (18). But, thanks in part to its high antioxidant content, olive oil is especially resistant to these changes. During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils . In fact, compared with other oils, olive oil has a relatively low smoke point. The smok­ing point of olive oil is well above the tem­per­a­ture required for all but the high­est-heat cooking. Others claim that it’s an excellent choice for cooking — even for high-heat methods like frying. Usually, a portion of the fatty acids in an oil are free fatty acids. Along with coconut oil and olive oil, avocado oil is a good oil to use for shallow frying. In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount . Here are 11 health benefits of olive oil, that are supported by…, Extra virgin olive oil is loaded with antioxidants and healthy fats and has been shown to offer numerous health benefits. So Why Haven't You Heard Of It? Maybe you've also heard that olive oil develops dangerous toxic compounds when you use it with high heat—we've found plenty of scare stories that say so. Olive oil contains mostly monounsaturated fatty acids, which are largely resistant to heat. It’s not only loaded with beneficial fatty acids and powerful antioxidants but also a dietary staple for some of the world’s healthiest populations. Find out which options are healthy and why. That said, one study showed that a meal with heated olive oil increased oxidative markers in the blood compared to a meal with unheated olive oil (14). Myth #2: Frying tem­per­a­tures will change olive oil from a ‘ good oil’ to a ‘ bad oil.’ Cooking fats and oils are con­sid­ered dietary fats of which there are three types, sat­u­rated, trans and unsat­u­rated. This substance is responsible for olive oil’s anti-inflammatory effects (19). Only polyunsaturated fatty acids — like those in soybean and canola oils — are sensitive to high heat (6). 10 Stuffed Avocado Recipes You're About To Start Craving. Other studies note that olive oil does not oxidize much when used for cooking, while vegetable oils like sunflower oil oxidize (13). Which One Should You Buy. You may be able to find more information about this and similar content at, 30 Tasty Whole30-Friendly Breakfast Recipes, How to Lose Weight on Whole30 Without Going Insane. This makes it a good choice for most cooking methods. Even under such extreme conditions, the olive oil does not form significant amounts of harmful compounds. If you want to minimize your exposure to potentially harmful and carcinogenic compounds, you should only cook with fats that are stable at high heat. Simply standing in a kitchen as these oils are used can cause harm (3, 4). 8 Clever Uses For Olive Oil That Go Way Beyond The Kitchen, This Is Your Body On Olive Oil (Infographic), The 5-Second Trick To Know If You Have A Fresh, Antioxidant-Packed Olive Oil—Or An Expired Dud. Although it's safe, healthy, and delicious, olive oil isn't the be-all and end-all of cooking fats. While there are clearly healthier ways to cook foods, frying food with olive oil is unlikely to be significantly bad for your health. While it's not harmful to your health, Blake explains, cooking oil past its smoke point can cause nutrient loss and create unpleasant off-flavors that'll affect the taste of the finished dish. This is because olive oil is high in vitamins and…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. The more free fatty acids there are in an oil, the lower its smoke point (16). Heating olive oil at 464°F (240°C) for 90 minutes reduced the amount of oleocanthal by 19% according to a chemical test and 31% according to a taste test (20). Well, guess what: Olive oil is perfectly safe to cook with. However, this olive oil was not extra virgin and was cooked for eight hours — so the conditions of this study may be unrealistic. Not only is it an excellent cooking oil, but it is also one of the healthiest. You've probably heard that olive oil is great for drizzling and dressing, but bad for high-heat cooking like sautéing and roasting. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. While it’s difficult to determine an oil’s exact smoke point, a range can provide a good estimate. This is particularly true of oils that are high in polyunsaturated fats, including most vegetable oils like soybean and canola. Can I Be Allergic to Olives or Olive Oil? One of the main active compounds in extra virgin olive oil is oleocanthal.

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