From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties. Olive oil is safe to use in most home cooking methods including baking, frying, sauteing, roasting and grilling. Fresh, high quality extra-virgin olive oil with low Free Fatty Acid (0.1-0.3%) high polyphenol content (>300ppm) can tolerate heat up to ~420F before smoking. Most home stovetop cooking rarely exceeds 350. Helen Rennie, cooking instructor, explains perfectly in this video -- in it she heated a pan of extra virgin olive oil in a pan with the dial turned to high heat, added potatoes and onions, and after 5 minutes, measured the temperature of the oil. On the health side, I was unable to find credible evidence that cooking olive oil with high heat being bad for health (and, in fact, it might be one of the more stable oils for high heat cooking). The study found that extra virgin olive oil performed better than sunflower oil. This is not actually the case. Overheating also creates harmful free radicals. Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils with higher smoke points. If you exceed the smoke points of any of these cooking fats, harmful substances may be released into the air and smoke may be produced. You can use room-temperature olive oil, though some people prefer to warm it up in a pan over low heat. In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. There is absolutely not a shred of evidence in any peer reviewed journal demonstrating this claim. Use the right oil.Different oils can take different amounts of heat before they start to smoke (and stop being good for cooking). What Happens Past the Smoke Point? When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body. Does olive oil lose its health benefits when heated? Some people believe that olive oil heated past a certain temperature will produce something called acrylamides. Cooking with mostly monounsaturated olive oil rather than saturated fats such as lard can decrease your risk of heart disease. Refined canola oil (yuck!) (Source:  https://www.ncbi.nlm.nih.gov/pubmed/17935291), A similar study was published in 2012 in Food Chemistry. 250° F. This happens regardless of what oil you use. What Happens Past the Smoke Point? A three-year study by Australian scientists confirms that oxygen, light and heat are among extra virgin olive oil’s worst enemies, and serves as a reference for calculating shelf life. Smoke point is not the most important factor when choosing a cooking fat. | © North American Olive Oil Association. In short, almost all liquid fats have similar smoke points. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. Celebrate the Health and Versatility of Olive Oil. Water turns to vapor at 212⁰ F. When you add food to a hot pan, the white clouds that are released are most likely steam, not smoke. Although it's safe, healthy, and delicious, olive oil isn't the be-all and end-all of cooking fats. The correct temperature of the oil to deep fry food is between 350⁰ and 370⁰ F. Once you add the food to the oil, the temperature of the oil will drop up to 100 degrees. Is It Safe to Cook with Extra Virgin Olive Oil? Is It Safe to Cook with Extra Virgin Olive Oil? Virgin Olive Oil Oil obtained only from the olive, the fruit of the olive tree, using solely mechanical or other physical means in conditions, particularly thermal conditions, which do not alter the oil in any way. When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. There is actually no recognized definition. The steam is created by the water in the food evaporating. With most healthy eaters now aware that olive oil is superior to others when it comes to its nutrition benefits, more and more of us are turning to it as an alternative in cooking. Many people mistakenly believe that frying is a high-heat cooking method -- it is not. Strangely, I could find very few websites encouraging the view that olive oil is worse than any other oils in this respect. Posted in: The study found that extra virgin olive oil performed better than sunflower oil. https://www.ncbi.nlm.nih.gov/pubmed/17935291, smoke point is not a good indicator of a cooking oil's stability. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. The difference between olive oil types comes down to how they are processed. Alpha-tocopherol loss was more important in Arbequina oil whereas, total phenol content loss was greater in Picual oil. Extra virgin olive oil: Smoke point: 410 degrees F. Use for sautéeing and frying over medium-high heat, and salad dressings. Posted in: Researchers found that the smoke point of an oil did not correlate to the oil's performance when heated. In fact, compared with other oils, olive oil has a relatively low smoke point. Ever wonder if burned cooking oil is toxic? So what is high-heat cooking? The matter is that the microwave oven is a place where water molecules usually vibrate thus heating up the product. Researchers heated extra virgin olive oils to 356°F (180 °C) for 36 hours. The correct temperature of the oil to deep fry food is between 350, ⁰ again, it will be time to take the food out of the oil, Some people believe that olive oil heated past a certain temperature will produce something called a, Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over. Some people believe that olive oil heated past a certain temperature will produce something called acrylamides. We can consider anything under the boiling point of water (212, hat doesn't mean that you can't use olive oil for searing. There is actually no recognized definition. The latter showed an important decrease in hydroxytyrosol (3,4-DHPEA) and its secoiridoid derivatives (3,4-DHPEA-EDA and 3,4-DHPEA-EA), while lignans decrease was lesser. In general, flavone content showed a decrease during heating, being higher for Arbequina oil. What happens if … They erroneously believe that olive oil, when heated, loses its health benefits. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats. This can happen at room temperature and is one of the ways … The study compared extra virgin olive oil to sunflower oil. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. You better avoid microwaving olive oil itself in a big bowl, because you risk getting burns. The nutritional value of olive oil used in frying or deep frying partially depends on the quality of the olive oil and type (refined, virgin or extra virgin), frying time and acidity of the oil. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low smoke points. Scientifically, a number of things happen when a person cooks with olive oil. This notion that olive oil turns into a carcinogen is complete and utter B.S.!!! Coconut oil is having a bit of a moment, despite being in the much hated ‘saturated fat’ camp, but actually has a LOWER smoke point than olive oil so is still only suitable for low heat cooking. A study published in the Journal of Agriculture and Food Chemistry puts this myth to rest. When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. the typical taste of this oil, evaporate if overheated. It has not undergone any treatment other than washing, decanting, centrifuging and filtering. They erroneously believe that olive oil, when heated, loses its health benefits. In short, almost all liquid fats have similar smoke points. is about 400-435F, unrefined canola is 225F. Oil gets heated up to different temperatures during a cooking process. Read more. Then I use EV Coconut Oil for supplementing, salad dressing, or any cooking under 350F. It is not really related to oil or temperature. Just keep your burner down if you don't want your olive oil or extra virgin olive oil to reach its smoke point: The average stovetop is 250 to 350°F on medium/low heat, so try to aim for the lower end of that range, especially if you're cooking with extra virgin. It is not really related to oil or temperature. If you exceed the smoke points of any of these cooking fats, harmful substances may be released into the air and smoke may be produced. For Arbequina oil these compounds remained stable, and a lowering tendency was observed for tyrosol (p-HPEA) and its derivatives (p-HPEA-EDA and p-HPEA-EA). The oil reached a temperate of 220⁰ F --  well under the smoke point of EVOO. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. Many people avoid using olive oil for high heat cooking. High Heat. | © North American Olive Oil Association. Most home stovetop cooking rarely exceeds 350⁰ F and qualifies as medium heat cooking. The digestibility of olive oil is not affected when it is heated… 350⁰ F is the temperature associated with the Maillard Reaction, the chemical process that browns food and gives it flavor. The digestibility of olive oil is not affected when it … Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. When Oil is overheated it breaks down gradually, rather than at one specific temperature. , grilling or broiling. Tocopherols and polyphenols were the most affected by the thermal treatment and showed the highest degradation rate although their behavior was different for each cultivar. A three-year study by Australian scientists confirms that oxygen, light and heat are among extra virgin olive oil’s worst enemies, and serves as a reference for calculating shelf life. The reason for the confusion may have to do with the knobs on your stove. Medium heat cooking methods include pan frying, deep frying and sauteing. A recent Australian study published in the ACTA Scientific Nutritional Health Journal studied how common cooking oils and fats broke down when heated for a very long time, or heated past their smoke points. Tessa Simpson says. You can use and still heat in the microwave other types of olive oil to cook a variety of delicacies or even make a hair mask. Another common point of confusion is mistaking water vapor for smoke. February 24, 2018 at 7:08 am. study compared extra virgin olive oil to sunflower oil. Here’s a typical extract from one of those:Most websites, though, were quite sensible and gave the advice that all oils deteriorate when heated, and olive oil is about average in this respect. Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. What happens if an oil is heated … Any heating of olive oil destroys all the good, so your extra virgin oil will transform into normal oil similar in properties with other vegetable products. At a heat above its smoking point, olive oil's monounsaturated fatty acids (MUFA) break down. This is not exactly true. Heat also accelerates these chemical processes, and can make oil go rancid more quickly. When an oil oxidizes, it reacts with oxygen and forms various harmful compounds. In conclusion,  it is safe to cook or even fry with extra virgin olive oil and you do not need to worry about losing the nutrients or nutritional properties. Once you reach 350⁰ again, it will be time to take the food out of the oil. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. … Then it starts smoking in the frying pan. Extra virgin olive oil has a lower smoke point than regular olive oil -- but that doesn't mean you shouldn't cook with it either. Smoke can be easily recognized by the acrid odor and the fact that your food will show charring or other signs of burning. Make sure to test the temperature on your skin first. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. The runner up was coconut oil. So what is high-heat cooking? A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil … A recent Australian study published in the. Medium heat cooking methods include pan frying, deep frying and sauteing. The oil will rise in temperature as the food cooks. On the other hand, oleic acid, sterols, squalene, and triterpenic alcohols (erythrodiol and uvaol) and acids (oleanolic and maslinic) were quite constant, exhibiting a high stability against oxidation. On the health side, I was unable to find credible evidence that cooking olive oil with high heat being bad for health (and, in fact, it might be one of the more stable oils for high heat cooking). When Oil is overheated it breaks down gradually, rather than at one specific temperature. Most people assume that if you turn your stove knob to high, that means you are cooking with high heat. “Virgin,” “pure,” “fine,” … Celebrate the Health and Versatility of Olive Oil. Reply. Furthermore, the naturally cloudy oil contains fruit water and small pieces of olives, which change their aggregate state at about 100 degrees. Fortunately, the science doesn't support these claims. Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). Some people believe that you should not heat olive oil. The rate of the breakdown (and total formation of toxic compounds) is dependent on the type of oil and temperature. Furthermore, smoke point is not a good indicator of a cooking oil's stability under heat. This is not exactly  true. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. The reason for the confusion may have to do with the knobs on your stove. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. Anything that isn’t extra-virgin olive oil is nearly as good extra-virgin olive oil. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. Extra virgin olive oil performed better than refined olive oil indicating that the antioxidants in the EVOO may be one of the reasons for its high stability. You will be glad to learn that the smoke point of olive oil is high enough for cooking. But what about the smoke point? These nourishing substances face oxidation due to the oil's instability at high temperatures. Oil, when it’s overheated, literally deteriorates chemically. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. The nutritional value of olive oil used in frying or deep frying partially depends on the quality of the olive oil and type (refined, virgin or extra virgin), frying time and acidity of the oil. Cooking with mostly monounsaturated olive oil rather than saturated fats such as lard can decrease your risk of heart disease. Does olive oil lose its health benefits when heated? Cooking With Olive Oil, Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. Extra virgin olive oil has a moderately high smoke point of 350⁰ - 410⁰ F while olive oil and light-tasting olive oil have a smoke point that ranges from 390⁰ - 470⁰ F. Canola, Sunflower, Soybean, Corn and Peanut oils have smoke points that range from 350⁰ - 450⁰ F. Solid at room temperature fats such as butter, coconut oil and lard have smoke points of 300⁰ - 350⁰. In conclusion, there is no recognized definition of "high heat" cooking. When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body. There … Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). They generally assured me that there was nothing to worry about (e.g. Many people mistakenly believe that frying is a high-heat cooking method -- it is not. I a linking to your article when encouraging people to use high heat … Depending on what you are cooking, it is likely that the sum total temperature of the food you are cooking with the olive oil will be within safe cooking temperatures for olive oil. Cooking With Olive Oil, What happens to oil in the cooking process? Nevertheless, do not be discouraged. We know that olive oil is loaded with many health benefits, but it is better not to cook with it on high heat. Extra virgin olive oil, for example, has a smoke point of about 160C, whereas refined olive oil begins smoking at around 210C. Also, how long can I keep it before it goes bad? Some people believe that you should not heat olive oil. Thus, over 350⁰ F could be considered high heat. Most people assume that if you turn your stove knob to high, that means you are cooking with high heat. That doesn't mean that you can't use olive oil for searing, grilling or broiling. It is heated almost up to its smoking point for deep-frying and to lower temperatures for other types of cooking process. The study found that extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke points such as avocado oil. I buy refined coconut oil just for this purpose. Initially, the oil’s decomposition results in the creation of hydroperoxids and then increasing levels of aldehydes. here). Two monovarietal extra virgin olive oils from Arbequina and Picual cultivars were subjected to heating at 180 degrees C for 36 h. Oxidation progress was monitored by measuring oil quality changes (peroxide value and conjugated dienes and trienes), fatty acid composition, and minor compound content. This is not actually the case. All Rights Reserved. It produced the lowest quantity of polar compounds compared to the other oils tested. F and qualifies as medium heat cooking. 350⁰ - 410⁰ F while olive oil and light-tasting olive oil have a smoke point that ranges from 390⁰ - 470⁰ F. Canola, Sunflower, Soybean, Corn and Peanut oils have smoke points that range from 350⁰ - 450⁰ F. Solid at room temperature fats such as butter, coconut oil and lard have smoke points of 300⁰ - 350⁰. The stability of an oil under heat is more important than the smoke point. Given that my friend’s GP was so concerned, I had ex… Smoke points The smoke point is a term used to describe the temperature at which you’ll see a bluish smoke rising continuously from the oil. But many are confused as to what constitutes high heat cooking and how to tell when you have exceeded a safe cooking temperature. All Rights Reserved. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. I consider that you have five things that happen when olive oil is heated but none of them are a reason to stop cooking with it. Oil starts to smoke when it is over-heated and starts to form aldehydes, ketones, alcohols, dienes, and acids. Refined olive oil is 468F, unrefined is 320, EVOO is around 400. Depending on what you are cooking, it is likely that the sum total temperature of the food you are cooking with the olive oil will be within safe cooking temperatures for olive oil. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. the typical taste of this oil, evaporate if overheated. Smoke point is not the most important factor when choosing, The stability of an oil under heat is more important than the smoke point. High Heat. We’ll cover more of that below, but in general canola and vegetable oil are most versatile.Olive oil is great for lower-heat things like sautéing (not for stir-frying or higher-heat cooking), and delicate or flavored oils should be avoided for cooking. Good quality extra virgin olive oil is expensive, and the delicate nutrients should be protected. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. I also use it in my home-made salad dressing. Overheating also creates harmful free radicals. Furthermore, the naturally cloudy oil contains fruit water and small pieces of olives, which change their aggregate state at about 100 degrees. Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. — Dilraj Kahlon, Delta, British Columbia A: Like all oils, olive oil is a mixture of monounsaturated, polyunsaturated, and saturated fatty acids. A good source of vitamin E and antioxidants called polyphenols. Q: I've seen news reports saying olive oil loses its healthy qualities when you heat it, and that using it as a salad oil is best—is that true? Olive oil contains tiny amount of water so it takes a lot of … We can consider anything under the boiling point of water (212⁰ F) low heat. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low smoke points. Extra virgin olive oil has a moderately high smoke point of. Ever wonder if burned cooking oil is toxic? Both oils were heated in an industrial fryer at 374°F for 40 hours. 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And phytochemicals found in many unrefined oils are destroyed when the oil is heated past a certain temperature produce. Cooking methods include pan frying, sauteing, roasting and grilling extremely harmful to your body,! Smoking point, it generates toxic fumes and harmful free radicals 356ºF or 180ºC.. Different temperatures during a cooking fat of hydroperoxids and then increasing levels of aldehydes that the smoke point it... Frying and sauteing in the food cooks then increasing levels of aldehydes Nutrients and phytochemicals found in unrefined... Method -- it is not cooking with olive oil lose its health benefits during cooking Vegetables... Polar compounds compared to the release of toxic fumes and harmful free radicals which are extremely harmful to body... Than at one specific temperature puts this myth to rest high heat that olive oil rather than at one temperature... The fact that your food will show charring or other signs of burning and forms harmful! For smoke greater in Picual oil such as lard can decrease your risk of heart disease at about degrees! Toxic compounds ) is dependent on the type of oil and temperature toxic fumes and free.! Levels as well as for its antioxidant levels as well as for its heart- healthy unsaturated.! Puts this myth to rest you use specific temperature into a carcinogen is and... Oil will rise in temperature as the food cooks EV coconut oil just for this purpose of 220⁰ F well!