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Why olive oil is the best oil for frying
From NORTH AMERICAN OLIVE OIL ASSOCIATION - October 2016
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?
Olive 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.
Often, the smoke point of olive oil is cited as the reason why olive oil should not be heated or used for cooking. However, 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.
TYPE OF FOOD TEMPERATURE
High water content: vegetables, potatoes, fruit Medium (266-293F or 130-145C)
Coated in batter, flour or breadcrumbs, forming a crust Hot (311-338F or 155-170C)
Small, quickly fried: small fish, croquettes Very Hot (347-374F or 175-190C)
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.
COOKING OIL / FAT SMOKE POINT in F
Olive oil or extra light olive oil 390-468F
Sunflower oil 440-450F
Soybean oil 440-450F
Canola oil 435-445F
Peanut oil 420-430F
Corn oil 400-415F
Extra virgin olive oil 350-410F
Virgin coconut oil 350F
Read more on the topic of measuring smoke points here and here.
Tips for frying with olive oil
Regular olive oil and extra light tasting olive oil are the most cost efficient for frying. If cost is not a factor, consider using extra virgin olive oil.
Don’t worry that your food will taste like olives. Heating olive oil will neutralize much of the flavor.
Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). Olive oil will help your food form a crust and will help prevent your food from absorbing too much oil.
Studies have shown that even as part of a Mediterranean diet, fried foods were associated with weight gain, so consume fried foods in moderation. Read more.
Posted in: Cooking With Olive Oil, High Heat, Frying With Olive Oil
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