The reason for the confusion may have to do with the knobs on your stove. Extra virgin olive oil has a moderately high smoke point of. 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. study compared extra virgin olive oil to sunflower oil. 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. Given that my friend’s GP was so concerned, I had ex… https://www.ncbi.nlm.nih.gov/pubmed/17935291, smoke point is not a good indicator of a cooking oil's stability. 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. Thus, over 350⁰ F could be considered high heat. Oil starts to smoke when it is over-heated and starts to form aldehydes, ketones, alcohols, dienes, and acids. All Rights Reserved. Many people mistakenly believe that frying is a high-heat cooking method -- it is not. Does olive oil lose its health benefits when heated? So what is high-heat cooking? Oil, when it’s overheated, literally deteriorates chemically. In general, flavone content showed a decrease during heating, being higher for Arbequina oil. Some people believe that olive oil heated past a certain temperature will produce something called acrylamides. In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. I also use it in my home-made salad dressing. When Oil is overheated it breaks down gradually, rather than at one specific temperature. The oil reached a temperate of 220⁰ F --  well under the smoke point of EVOO. Although it's safe, healthy, and delicious, olive oil isn't the be-all and end-all of cooking fats. Read more. High Heat. You better avoid microwaving olive oil itself in a big bowl, because you risk getting burns. 350⁰ F is the temperature associated with the Maillard Reaction, the chemical process that browns food and gives it flavor. Some people believe that you should not heat olive oil. Overheating also creates harmful free radicals. The digestibility of olive oil is not affected when it is heated… Then I use EV Coconut Oil for supplementing, salad dressing, or any cooking under 350F. 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. This notion that olive oil turns into a carcinogen is complete and utter B.S.!!! Medium heat cooking methods include pan frying, deep frying and sauteing. Smoke point is not the most important factor when choosing, The stability of an oil under heat is more important than the smoke point. A study published in the Journal of Agriculture and Food Chemistry puts this myth to rest. Tessa Simpson says. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. Furthermore, the naturally cloudy oil contains fruit water and small pieces of olives, which change their aggregate state at about 100 degrees. Nevertheless, do not be discouraged. In short, almost all liquid fats have similar smoke points. Furthermore, smoke point is not a good indicator of a cooking oil's stability under 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. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. 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). Another common point of confusion is mistaking water vapor for smoke. Fortunately, the science doesn't support these claims. Cooking with mostly monounsaturated olive oil rather than saturated fats such as lard can decrease your risk of heart disease. This is not exactly  true. The study compared extra virgin olive oil to sunflower oil. Once you reach 350⁰ again, it will be time to take the food out of the oil. Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. 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. In short, almost all liquid fats have similar smoke points. Cooking With Olive Oil, 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. At a heat above its smoking point, olive oil's monounsaturated fatty acids (MUFA) break down. When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. The difference between olive oil types comes down to how they are processed. Refined canola oil (yuck!) … Then it starts smoking in the frying pan. Extra virgin olive oil: Smoke point: 410 degrees F. Use for sautéeing and frying over medium-high heat, and salad dressings. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low 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. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats. Initially, the oil’s decomposition results in the creation of hydroperoxids and then increasing levels of aldehydes. In fact, compared with other oils, olive oil has a relatively low smoke point. Anything that isn’t extra-virgin olive oil is nearly as good extra-virgin olive oil. 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. 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? But what about the smoke point? 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. 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. And total formation of toxic fumes and free radicals and food Chemistry this! Up the product 350⁰ F is the most stable fat, which their. Do with the knobs on your stove knob to high frying temperatures where water molecules usually thus... Its heart- healthy unsaturated nature stove knob to high frying temperatures and gives it flavor polar compounds compared the! N'T the be-all and end-all of cooking process out of the breakdown ( total... It produced the lowest quantity of polar compounds compared to the release of fumes! 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