Olive Oil
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The age-old question is: Can you fry using olive oil? We don’t like to think of ourselves as outsiders or rebels, listen. Just like you, we. We enjoy eating delicious meals. We enjoy perusing memes. We like free drinks. However, there are instances when we must adopt a position that runs counter to what the majority of people appear to think. We know what we’re talking about, not because we believe we are better. Most people believe that you shouldn’t fry in olive oil in this situation. We are at odds. 

Olive oil is recommended for shallow frying or searing. We frequently engage in it. However, we’ll never fry anything in olive oil.

Varieties of Olive Oil

You can find numerous types of olive oil in your neighborhood grocery, most frequently extra virgin, virgin, and olive oil. While other olive oils are mixtures of cold-pressed and processed oils, extra virgin refers to oil that is made from cold-pressed olives. Extra virgin oil typically has a more green appearance and a more fruity scent. Its time-consuming and meticulous manufacturing procedure is a factor in its greater cost.

Extra virgin olive oil has the finest flavor when used cold, such as in salad dressings, dips, and final drizzles over hummus, pizza, or pasta. However, the flavor won’t be as strong when you stir-fry with olive oil or use it in other heated applications, so there’s no need to spend the extra money on extra virgin grade oils.

Is It Safe to Fry with Olive Oil?

The short answer is yes, absolutely.

You should choose an oil that has a low polyunsaturated fat content when you’re choosing one to cook, sauté, or fry with. This is because these molecules have a tendency to oxidize more quickly and turn rancid when heated. Choose an oil that is stable in high heat and contains a lot of monounsaturated fat instead.

If you’re unaware, the following temperatures are usually used to heat food:

Pan frying: 248 °F (120 °C)

Deep frying: 320 °F – 375 °F (160 – 180 °C)

How Does Heating Change Olive Oil?

Any oil you use to fry meals must be carefully selected. Different cooking techniques call for varying amounts of heat to be applied to the cooking medium. Additionally, the oil selection process must take into account whether the oil can tolerate the requisite temperature. “Each oil used for cooking or frying has a temperature at which it breaks down, the temperature which is also known as smoke point,” says Dr. Preeti Jain, Senior Dietitian at Action Cancer Hospital. Olive oil has a lower smoke point than other vegetable oils. We advise frying less in it as a result. Also, while it can be used for deep frying but it does not make the food healthier than frying with any other polyunsaturated oils.”Olive oil is graded according to extraction methods and quality – according to this gradation extra virgin and virgin olive oil (EVOO) are deemed best for human consumption.

Why Is Olive Oil Better?

  • Olive oil’s smoke point makes it perfect for frying.

About 75% of the fat in olive oil is monounsaturated, which aids in stabilizing and heat resistance. The best and safe temperature for frying is 410 °F (210 °C), which is olive oil’s smoke point. Oils rich in polyunsaturated fats, which are on our list of foods to avoid, oxidize too quickly at high heat and produce dangerous free radicals. Dementia, cancer, and cardiovascular disease are just a few of the illnesses that might be impacted by this.

  • The nutritional composition of olive oil is unaffected by heat.

The antioxidants known as polyphenols are abundant in olive oil and work to prevent the oil from oxidizing. Because olive oil’s chemical makeup cannot be altered by the heat needed to elevate its temperature to the level needed to fry food, all of its nutrients are preserved. 

  • Fries can be beneficial to your health.

Olive oil has superior flavor and makes you look better! Olive oil coats the meal in a crust that prevents oil from seeping in and enhances the flavor. Olive oil is better for weight control since it has less fat than other oils when food is fried in them. 

Not only can you fry with extra virgin olive oil, but you should. It stands up well to heat due to its monounsaturated fatty acid and polyphenol content and is a safer, healthier, and tastier choice compared to other oils.

Can You Bake with Olive Oil?

Olive oil can be used in baking, yes! Even butter aficionados concur that olive oil produces the softest, moist baked goods; I use it to make my Italian Apple Olive Oil Cake and Banana Walnut Bread. Due to the fact that EVOO is liquid at room temperature, it produces cakes and other baked goods that don’t dry out even when you store them in the refrigerator for a few days. Rest certain that high-quality, delicious extra virgin olive oil won’t overshadow the flavors of your cakes, cookies, muffins, etc. In fact, it gives the flavor more complexity. 

Yes, using extra virgin olive oil for butter in your cakes is a smart approach to lower your intake of saturated fat. However, I won’t keep harping on this issue.

Several Tips for Frying with Olive Oil

There are, however, a few things to keep in mind, especially when frying with olive oil.

  1. Depending on the specific type of olives used to make the oil, the smoke point of premium extra virgin olive oil ranges from 350° to 380°. Compared to other oils like canola oil (400°), peanut oil (440°), or corn oil (450°), this has a relatively low smoke point.
  2. It’s crucial to control the temperature when frying with extra virgin olive oil. Always keep an eye on the temperature of your heated oil with a precise fry/candy thermometer. Target a temperature between 320° and 330°.
  3. You may preserve all of the olive oil’s advantageous polyphenols and oleic acid by storing it below the smoke point. Additionally, olive oil has a lot of beneficial monounsaturated fats that do not degrade when heated.
  4. Oil shouldn’t be heated up too soon. This increases the likelihood of it burning. Start with a medium flame instead, and let the oil warm up gradually.
  5. The finest foods to fry in extra virgin olive oil are those that will cook rapidly, such as little bite-sized foods. A fantastic example is cooking chicken tenders or thin chicken breasts rather than full bone-in chicken breasts.
  6. Less can be more. The best olive oil for shallow or pan frying is extra virgin. It is simpler to regulate the temperature and prevent oil burning while using less oil.

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