Is it good to fry with olive oil?

How many times have you questioned whether frying with olive oil is good? 

Despite being a basic fat in the Mediterranean diet, it is widely believed that it is not the best substitute for frying.

But what is the reality?  We tell you everything!

Benefits of frying with olive oil

Extra virgin olive oil brings its natural flavor to your fried foods, as well as enriching them with healthy properties: polyphenols, vitamin E and other natural antioxidants.  Also, extra virgin olive oil increases in the pan and it is not necessary to use as much.

Another point in favor of using olive oil for frying is its preservation properties.  According to a study by the University of Granada, which was carried out with vegetables, they retain their primary and nutritional properties better when fried with extra virgin olive oil;  Compared to other cooking methods.

Thanks to its high level of monounsaturated fats, olive oil is able to withstand high temperatures, reduce its decomposition speed and produce fewer chemicals than other vegetable oils.

Oxidation point

The smoke point of an oil is the temperature at which it begins to burn and produce toxic substances;  Smoking is responsible for causing itchy and irritated eyes or nose.  For this reason it is necessary to prevent any oil from exceeding the temperature.

The smoke point of each oil changes during cooking.  Note that ideal frying temperatures range from 130ºC to 160ºC.  So, the smoking temperature of the most commonly used vegetable oils for frying is:

  - Extra virgin olive oil: 160ºC - 210ºC.

  - Olive oil: 220ºC - 240ºC.

  - Pomace oil: 230ºC - 240ºC.

  - Coconut oil: 175ºC - 210ºC.

  - Sesame oil: 175ºC - 210ºC.

  - High oleic sunflower oil: 230ºC.

A priori, vegetable oils with the highest smoke points may seem like a better choice than extra virgin olive oil for frying.  However, if we look at the production of each oil, we see that extra virgin olive oil is a 100% natural product;  And the rest, refined.

Does this mean that vegetable oil residues are harmful because they are refined oils?  Of course not.  And now we will see why.

Benefits of frying with olive pomace oil

Olive pomace oil is the second healthiest vegetable oil on the market (behind only virgin olive oil).  At Acites Vallejo, we consider olive pomace oil to be the perfect oil for frying.

Olive pomace oil, like extra virgin, is rich in oleic acid and characterized by exclusive bioactive compounds.

So what is the difference between extra virgin olive oil and olive pomace oil?  Extra virgin olive oil is produced by mechanical process and olive pomace oil is produced by refining process.

For its part, olive pomace oil for frying achieves a protective effect on the oil, which is long-lasting and stable;  Such as food, which absorbs its properties.  In addition, it has neutral sensory properties, which improve the original quality of fried food, improving its taste, texture and color.

The CISC (Higher Council for Scientific Research) confirms that olive pomace oil is the healthiest oil for frying.  In addition to its excellent composition, it preserves the benefits of some minor compounds of this oil, which improve the stability of the oil during frying and reinforce the positive effects for cardiovascular health.

Compare with other vegetable oils

In 2017, a study by the OCU (Organization of Consumers and Users) published a report on the behavior of seven vegetable oils in fryers.  The result?  Olive pomace oil, best suited for frying, corresponds to CISC.

  The oils selected for study were:

  - High oleic sunflower oil (with and without sparkling wine).

  - Sunflower oil (with and without spark).

  - Seed oil.

  - Olive oil.

  - Olive pomace oil.

In total, 40 fries were made in a home fryer, with an initial temperature of 180ºC and a duration of six minutes.  The objective was to measure weight loss and dietary oil absorption.

In conclusion, it has been confirmed that both factors (weight loss and oil absorption) are reduced when using oils with high levels of monounsaturated fatty acids, such as virgin olive oil and olive pomace.