Why Extra Virgin Olive Oil is the Best Oil for Frying

Frying with extra virgin olive oil offers numerous benefits for both health and taste. Considered the best oil for frying due to its heat resistance, stability, and high polyphenol content, extra virgin olive oil is an ideal choice for achieving crispy and healthy frying.

Heat Resistance and Smoke Point of Extra Virgin Olive Oil

Extra virgin olive oil has remarkable heat resistance, with a smoke point reaching 210°C. The smoke point is the temperature at which the oil begins to break down and release harmful substances like acrolein. Unlike other oils, extra virgin olive oil can maintain its stability even at high temperatures, making it ideal for frying. When the oil surpasses its smoke point, it starts emitting bluish smoke, a sign that it is producing toxic substances that are harmful to health. Frying with oils that have a lower smoke point increases the risk of forming harmful compounds, so choosing an oil with a high smoke point, like extra virgin olive oil, is crucial for safe cooking.

What is the Best Oil for Frying?

Choosing an oil with a high smoke point is essential for healthy and crispy frying. A higher smoke point means that the oil can withstand high temperatures without oxidizing or releasing toxic substances like acrolein. Here is a complete guide to the main cooking oils, from the best suited to the least recommended for frying, with a distinction between refined and unrefined oils.

List of Smoke Points of Oils (from highest to lowest):

• Clarified butter (ghee): around 250°C
• Refined palm oil: around 240°C
• Refined peanut oil: around 230°C
• Refined corn oil: around 230°C
• Refined high oleic sunflower oil: around 225°C
• Refined olive oil: around 220°C
• Refined soybean oil: around 220°C
• Refined rapeseed oil: around 220°C
• Refined sesame oil: around 210°C
• Extra virgin olive oil (unrefined): around 210°C
• Refined coconut oil: around 204°C
• Sunflower oil (unrefined): around 160°C
• Soybean oil (unrefined): around 160°C
• Palm oil (unrefined): around 150°C
• Flaxseed oil (unrefined): around 107°C
• Butter: around 130°C

Polyphenols and Their Role in Frying

Extra virgin olive oil is rich in polyphenols, natural antioxidants that not only contribute to the thermal stability of the oil but also enhance the quality of food during cooking. Studies conducted by the University of Barcelona have shown that, even after frying at high temperatures (120°C-170°C), extra virgin olive oil retains a significant number of polyphenols. Despite a reduction of 40% at 120°C and 75% at 170°C, the oil continues to meet the health standards set by the WHO, something that does not happen with other cooking oils. This makes it the best choice not only for raw use but also for cooking and frying.

Practical Tips for Frying with Extra Virgin Olive Oil

The Ideal Temperature for Frying

To achieve perfect frying, the oil temperature should be maintained between 160°C and 180°C. At this temperature, food cooks quickly without absorbing too much oil, keeping it crispy and reducing the amount of fat that penetrates the food. If the oil temperature is too low, the food will absorb more oil, resulting in a greasy and soggy texture. If it is too high, the oil may reach its smoke point, releasing toxic substances. Using a kitchen thermometer can help monitor the temperature and achieve perfect frying.

How to Reuse Frying Oil

Extra virgin olive oil can be reused for up to three consecutive fryings, provided the oil has not reached its smoke point. If the oil exceeds its smoke point during frying, it should be discarded and not reused. In general, it is important to filter the oil after each use to remove any food residues that could degrade the oil during the next use.

Benefits of Extra Virgin Olive Oil Compared to Other Oils

Extra virgin olive oil not only has a higher smoke point than other cooking oils such as sunflower or corn oil, but it also releases polyphenols during cooking, which protect the food from oxidative damage. This makes frying with extra virgin olive oil not only healthier but also more flavorful. On the other hand, seed oils tend to oxidize more quickly, producing harmful substances and altering the taste of the food.

The Myths About Extra Virgin Olive Oil

Does Extra Virgin Olive Oil Make Fried Food Greasier?

One of the most widespread myths is that extra virgin olive oil makes fried food greasier. This is false. Greasiness occurs when the oil temperature is too low, regardless of the type of oil used. Extra virgin olive oil, when used at the right temperature (between 160°C and 180°C), allows for crispy and dry fried food.

Busting Myths About Frying with Extra Virgin Olive Oil

Many consumers mistakenly believe that extra virgin olive oil is heavier, greasier than seed oils, and makes you gain more weight. In reality, when used correctly, extra virgin olive oil is not at all greasier or heavier than other oils. The secret lies in the frying temperature. If the oil is brought to the right temperature (between 160°C and 180°C), food fries quickly, creating a crispy crust that prevents the oil from penetrating inside. On the contrary, if the temperature is too low, any oil – including seed oil – will soak into the food, making it greasy and soggy.

Moreover, thanks to its polyphenol content and heat resistance, extra virgin olive oil offers health benefits that other oils cannot guarantee. Not only does it make fried food healthier, but it also maintains the natural flavor of the ingredients without being “heavy.” In terms of calories, extra virgin olive oil does not contain more fat than seed oils, so it does not make you gain more weight.

Choosing a high-quality oil like ours not only debunks these myths but also provides lighter, crispier, and healthier fried food.

Proper Disposal of Used Oil

It is crucial to properly dispose of oil used for frying. Used oil should never be poured down household drains, as it can pollute the water and harm the environment. The oil should be collected in special containers and disposed of at recycling points. Oil poured into drains can form a waterproof layer on the water, preventing sunlight from penetrating and damaging the aquatic ecosystem.

The Advantages of the Best Oil for Frying: Extra Virgin Olive Oil, Health and Flavor Guaranteed

Frying with extra virgin olive oil offers numerous advantages: not only is it stable at high temperatures, but it is also rich in polyphenols that enhance the quality of food during cooking. Choosing the best oil for frying is an important decision for both health and flavor, and extra virgin olive oil proves to be the best choice.

Discover the Difference in Our Extra Virgin Olive Oil for Frying

It is true, our extra virgin olive oil is priced higher than many common oils. However, what we offer is much more than just oil. Thanks to its medium-high polyphenol content and high thermal stability, our oil guarantees crispy, dry, and healthy fried food while preserving the nutritional properties of the ingredients.

Choosing a quality oil means making a conscious choice for both taste and health. Try our extra virgin olive oil and discover the difference that only an exceptional product can offer in your kitchen. Why settle for less when you can have the best for you and your loved ones?

References to Health Authorities or Regulations:

• You can refer to guidelines provided by organizations like the World Health Organization (WHO) or the Ministry of Health, which often cover food safety and the consumption of fats and oils.
• Cite scientific studies that support the benefits of extra virgin olive oil, like the one mentioned from the University of Barcelona.

Useful Links:

• European regulations on the use of cooking oils and food safety: You can add a link to European regulations governing the use of oils for cooking and food safety, such as Regulation (EU) No 1169/2011 on the provision of food information to consumers.
• Scientific insights: Link to articles or studies demonstrating the benefits of polyphenols and the thermal resistance of extra virgin olive oil.
• National or international health organizations: A link to the WHO or the Italian National Institute of Health could reinforce the content on the risks of toxic substances like acrolein.