From the Guidelines
Frying with olive oil and consuming it is generally safe, but it's crucial to use it within its smoke point to avoid creating harmful compounds and degrading its beneficial properties. According to the American Heart Association, a Mediterranean diet that includes olive oil can help reduce the risk of cardiovascular disease 1. The recommended amount of olive oil is at least 4 tablespoons per day, which can be used for cooking, salads, and meals eaten outside the home. It's essential to note that extra virgin olive oil is best for low to medium-heat cooking, while refined olive oil can handle slightly higher temperatures.
When frying, it's vital to avoid heating olive oil to its smoke point, around 410°F (210°C) for extra virgin olive oil, as this can create harmful compounds and degrade the oil's beneficial properties. For high-heat cooking methods like deep frying, oils with higher smoke points, such as avocado or peanut oil, might be better choices. Olive oil is rich in monounsaturated fats and contains antioxidants that may help reduce inflammation and lower heart disease risk.
Some key points to consider when using olive oil for frying include:
- Using olive oil in moderation as part of a balanced diet
- Storing olive oil in a cool, dark place to prevent oxidation and maintain its quality
- Choosing the right type of olive oil for the cooking method, such as extra virgin olive oil for low to medium-heat cooking
- Avoiding heating olive oil to its smoke point to prevent the creation of harmful compounds. The American Cancer Society also notes that consumption of olive oil is associated with a reduced risk of cardiovascular disease and is not associated with any increased risk of cancer 2.
From the Research
Safety of Frying with Olive Oil
- Frying with olive oil is a common practice, especially in the Mediterranean area, where it is a key component of the Mediterranean diet 3.
- Olive oil has a unique lipid profile and minor components that make it a desirable choice for frying 3.
- Scientific evidence suggests that olive oil behaves equally or superior to refined vegetable oils during frying 3.
Compositional Changes in Fried Foods
- The compositional changes of foods fried in olive oil have been reviewed and discussed in detail 3.
- Frying can lead to the formation of polar compounds, such as polymers, dimers, free fatty acids, and acrylamide, which can alter metabolism and cause cancer 4.
- The transfer of mass and heat during frying can help understand the mechanism of oil absorption in fried food 4.
Oil Discarding and Toxicity
- The debate on deep-fat frying is focused on the point at which any oil used for frying should be discarded 5.
- Polar content (PC) and triacylglycerol oligomer content (TOC) determinations are used to assess oil discarding, with some countries setting a maximum level of 25% PC and 10% TOC 5.
- The relationship between PC and TOC has been studied, suggesting that TOC may give more precise information about the alteration of the oil and its potential toxicity 5.
Formation of Trans Fatty Acids
- Heating and reheating of fats and oils can induce chemical changes, including the formation of trans fatty acids (TFAs) 6.
- Olive oil, like other fats and oils, can form TFAs when heated or reheated, with an increase in TFAs and saturated fatty acids, and a decrease in cis-unsaturated fatty acids 6.
Health Benefits of Olive Oil
- Olive oil has a wide range of therapeutic and culinary applications, and is a major component of the Mediterranean diet 7.
- The active components of olive oil, including oleic acid, phenolic constituents, and squalene, have demonstrated antioxidant activity and potential health benefits, including cancer prevention and reduction of coronary heart disease risk 7.