Is Olive Oil Still Good For You If You Fry With It?

According to numerous scientific studies, high-quality extra virgin olive oil (EVOO) is more stable and resists degradation under high heat better than many common vegetable oils. This finding challenges the long-held myth that you can't cook with olive oil because of its supposedly low smoke point, a misconception that has lingered for years.

Quick Summary

This article explores the health impacts of frying with olive oil, examining how heat affects its nutritional properties, antioxidant content, and overall stability. It clarifies common misconceptions about its smoke point and debunks the myth that it becomes unhealthy when cooked.

Key Points

• High Stability: Olive oil is rich in stable monounsaturated fats that resist oxidative damage better than the polyunsaturated fats in many other vegetable oils, making it suitable for frying.

• Sufficient Smoke Point: The smoke point of high-quality olive oil is high enough for most standard frying temperatures, debunking the myth that it can't handle the heat.

• Nutrient Retention: Despite some nutrient loss, olive oil retains a significant amount of its beneficial antioxidants and healthy fats during heating, especially at moderate temperatures.

• Enhances Food Nutrients: Frying foods in olive oil can transfer antioxidants from the oil to the food, potentially boosting the overall nutritional value of the meal.

• Grade Matters: For high-heat applications like deep frying, a refined olive oil or pomace oil might be a more economical and stable choice than extra virgin olive oil, which is better for sautéing.

• Proper Technique is Key: Monitoring temperature and avoiding oil reuse are critical for ensuring healthy frying results with olive oil.

Frying with Olive Oil: The Science Behind the Stability

The belief that heating olive oil turns it into a 'bad' oil is a common myth, yet it is largely unfounded. Olive oil's unique chemical composition is the primary reason it holds up so well during cooking, including frying. Unlike many seed oils that are high in polyunsaturated fats, olive oil is predominantly made up of monounsaturated fats, particularly oleic acid. Monounsaturated fats have only one double bond in their chemical structure, which makes them far more resistant to oxidative damage when exposed to heat compared to polyunsaturated fats, which have multiple double bonds. This inherent stability is what allows olive oil to maintain its nutritional integrity during frying.

The Misunderstood Smoke Point

The smoke point is often cited as the primary reason to avoid cooking with olive oil. However, the smoke point of olive oil is frequently misunderstood. A high-quality extra virgin olive oil (EVOO) has a smoke point between 374°F and 405°F (190°C and 207°C), which is well above the temperatures typically used for sautéing (around 250°F) and pan-frying (320-356°F). Even for deep-frying, which can reach up to 375°F, olive oil is a perfectly viable and stable option. The smoke point of an oil is influenced by its quality, grade, and freshness. For instance, less refined oils have a lower smoke point due to more impurities, whereas refined olive oils have a higher smoke point.

Nutrient Retention After Heating

While some nutrients in olive oil will inevitably be reduced with heating, the oil retains a significant portion of its beneficial compounds, especially at moderate temperatures.

• Antioxidants: EVOO is rich in antioxidants like polyphenols. Studies show that a notable percentage of these polyphenols survive moderate cooking temperatures, and some can even be transferred to the food being fried. One study found that after 36 hours of heating EVOO to 356°F, it was still highly resistant to damage, retaining many minor compounds.
• Monounsaturated Fats: The heart-healthy monounsaturated fats in olive oil are highly heat-stable and remain largely intact during the cooking process.
• Enrichment of Food: When frying foods like vegetables in olive oil, some antioxidants and healthy fats from the oil are absorbed, potentially increasing the nutritional value of the cooked food. This is a significant advantage over cooking in less stable, refined oils.

Comparison Table: Olive Oil vs. Common Cooking Oils

Oil Type	Primary Fat Content	Smoke Point (approx.)	Heat Stability	Antioxidant Content
Extra Virgin Olive Oil	Monounsaturated	374-405°F (190-207°C)	Excellent (high resistance to oxidation)	High
Canola Oil	Polyunsaturated / Monounsaturated	400°F (204°C)	Moderate (oxidizes more easily)	Low
Vegetable Oil	Polyunsaturated	400-450°F (204-232°C)	Moderate (oxidizes more easily)	Low
Coconut Oil	Saturated	350°F (175°C)	Good	Low
Avocado Oil	Monounsaturated	520°F (271°C)	Excellent	Moderate

Which Olive Oil Grade is Best for Frying?

The different grades of olive oil are determined by their processing and quality. For most everyday frying, a high-quality extra virgin olive oil is an excellent choice due to its balance of stability, flavor, and health benefits. However, it is also the most expensive. Regular or 'pure' olive oil, which is a blend of refined and virgin oil, has a higher smoke point and a more neutral flavor, making it suitable for higher-heat applications where a strong olive flavor is not desired. Olive pomace oil, extracted with heat and solvents, has the highest smoke point but fewer health benefits and is most suitable for deep frying. Ultimately, the choice depends on your budget, the desired flavor, and the cooking method.

Tips for Healthier Frying with Olive Oil

• Use Fresh Oil: Using fresh olive oil will ensure a higher smoke point and better flavor. Old oil may have started to oxidize already.
• Don't Overheat: Use a cooking thermometer to monitor the oil's temperature and prevent it from exceeding its smoke point.
• Avoid Reusing Oil: Reusing oil, particularly for frying, can lower its smoke point and increase the risk of producing harmful compounds. Always use a fresh batch of oil for the best results.
• Choose the Right Grade: For light sautéing, EVOO is great. For higher-heat deep frying, regular or pomace olive oil is more economical and stable.
• Fry Properly: Ensure your food is dry before adding it to the hot oil. Excess water can cause the oil to splatter and decrease its temperature. Fry in small batches to maintain a consistent temperature and prevent sogginess.

Conclusion: Fry with Olive Oil and Don't Look Back

Contrary to a persistent culinary myth, frying with olive oil is not only safe but can be a healthy choice. The oil's high content of stable monounsaturated fats and protective antioxidants allows it to withstand heat effectively, preserving many of its nutritional benefits. By understanding the science behind heat stability, selecting the appropriate grade of olive oil for the task, and following proper frying techniques, you can confidently use this healthy fat for both pan-frying and deep-frying. This approach allows you to enjoy delicious fried foods without sacrificing the nutritional advantages of one of the healthiest oils available. So next time you reach for a bottle of cooking oil, feel confident in choosing olive oil for its superior performance and health benefits, even under the heat. The University of California Davis Health provides an excellent resource on the general benefits of olive oil.

Frequently Asked Questions

• What is the smoke point of olive oil? The smoke point varies by grade, but a high-quality extra virgin olive oil is typically between 374-405°F (190-207°C), which is suitable for most cooking methods.

• Does olive oil lose its nutrients when heated? Some nutrients, like antioxidants, are reduced with heat, but olive oil retains a significant portion of its healthy compounds, especially when cooked at moderate temperatures.

• Is it better to fry with extra virgin olive oil or regular olive oil? Extra virgin olive oil is excellent for its flavor and antioxidants in light to moderate frying. For high-heat deep frying, regular or pomace olive oil has a higher smoke point and is more economical.

• Can you reuse olive oil for frying? It is not recommended to reuse olive oil for frying, as repeated heating can lower its smoke point and increase the potential for harmful compounds to form.

• How do the fats in olive oil react to high heat? Olive oil is rich in monounsaturated fats, which are more stable and resistant to oxidative damage under high heat compared to the polyunsaturated fats found in many seed oils.

• Does frying with olive oil create trans fats? No, frying with olive oil in a typical home kitchen does not produce trans fats. Trans fats are primarily created through industrial hydrogenation processes.

• Can frying with olive oil improve the nutritional value of food? Yes, research shows that some of olive oil's beneficial compounds, such as polyphenols, can be transferred to the food during cooking, potentially enhancing its nutritional profile.

Frequently Asked Questions

Is olive oil's smoke point too low for frying?

No, this is a common myth. The smoke point of extra virgin olive oil is generally between 374-405°F, which is sufficient for most home cooking, including pan-frying and sautéing.

What happens to olive oil's antioxidants when heated?

While heating does reduce antioxidant levels, a significant portion of the antioxidants remain intact, especially at moderate cooking temperatures. Some of these beneficial compounds can even be absorbed by the food.

Can I reuse olive oil after frying?

It is not recommended to reuse olive oil for frying. Reheating oil multiple times can cause it to degrade, potentially forming harmful compounds and lowering its smoke point.

Which type of olive oil is best for deep frying?

For deep frying, pure olive oil or olive pomace oil, which are more refined, have higher smoke points and are more budget-friendly than extra virgin olive oil. Extra virgin olive oil is best for flavor in lower-heat cooking.

Does olive oil get damaged by heat and become unhealthy?

Olive oil is primarily made of stable monounsaturated fats and is resistant to damage under typical cooking temperatures. It holds up better than many polyunsaturated-heavy seed oils.

How can I tell if my olive oil is fresh?

Fresh olive oil has a more vibrant, fruity flavor and a higher smoke point. Storing it in a cool, dark place and checking for a recent harvest or expiration date is the best way to ensure freshness.

Is there any risk of consuming trans fats when frying with olive oil?

Frying with olive oil in a typical home kitchen does not produce trans fats. Trans fats are primarily created through industrial hydrogenation processes.