Using Olive Oil In A Deep Fat Fryer: Safe?

Deep-fried foods are a staple of the fast-food industry and play a role in many traditional cuisines. While they can be unhealthy, when cooked in the right oils, like olive oil, they can be enjoyed as an occasional treat. It is a common misconception that olive oil is unsuitable for frying due to its low smoke point. However, recent studies and guidelines published by the USDA have confirmed that olive oil can be used for deep frying. In fact, olive oil is one of the healthiest oils for deep frying as it is high in monounsaturated fatty acids, making it resistant to heat.

The myth of olive oil's low smoke point

Olive oil has a reputation for having a low smoke point, but this is a misconception. While olive oil does have a lower smoke point than some other oils, such as avocado oil (520°F) and coconut oil (350°F), it can still withstand temperatures of up to 475°F, according to a 2018 study by the ACTA Scientific Nutritional Health journal. This range is well above typical cooking temperatures, with deep frying usually taking place at 365°F to 380°F.

The idea that olive oil has a low smoke point may have come from the fact that extra-virgin olive oil is made from cold-pressed olives. The unrefined nature of extra-virgin olive oil may have led people to believe that it is more prone to smoking at lower temperatures. However, this is not the case, as both regular and extra-virgin olive oil have been found to be stable at high temperatures.

The smoke point of an oil is the temperature at which it starts to smoke and break down, producing free radicals that can be harmful to health. However, the smoke point is not a reliable indicator of an oil's stability when heated. A 2018 Australian study found that extra virgin olive oil was the safest and most stable oil to cook with, even when heated to 240°C (464°F). This is because olive oil, especially extra-virgin olive oil, is rich in antioxidants, which protect the oil from damage when heated and prevent oxidation.

The health benefits of olive oil are well-known, and these benefits are not destroyed by heating the oil. In fact, a study by the University of Barcelona found that extra virgin olive oil retains significant amounts of polyphenols and antioxidants at normal cooking temperatures of 120°C to 170°C (258°F to 338°F). These compounds play a crucial role in preventing cell damage from free radicals.

In summary, while olive oil does have a lower smoke point than some other oils, it is still suitable for high-temperature cooking methods such as deep frying. The idea that olive oil has a low smoke point is a myth, and heating olive oil does not destroy its health benefits.

Olive oil is expensive for deep frying

Olive oil is also not ideal for deep frying because it has a low smoke point. The smoke point given by the USDA for extra virgin olive oil is 410 °F, while olive oil and light-tasting olive oil have a higher smoke point of up to 468 °F. However, deep frying temperatures typically range from 350-375 °F, so even the lower smoke point for extra virgin olive oil is well above this range.

While olive oil can be used for deep frying, it is expensive, and there are more affordable alternatives available.

Olive oil is healthy for deep frying

Deep frying is a cooking method that involves submerging food in oil heated to a high temperature. While this technique is often associated with unhealthy eating, some evidence suggests that using olive oil for deep frying can be a healthier alternative to other oils.

Nutritional Benefits

Olive oil is rich in healthy monounsaturated fats, which are known to benefit heart health by improving cholesterol levels and reducing the risk of heart disease. Extra virgin olive oil (EVOO) also contains polyphenols, powerful antioxidants that provide additional health benefits. These polyphenols are transferred to foods during the frying process, enhancing their nutritional profile.

Smoke Point

One concern surrounding the use of olive oil for deep frying is its smoke point, the temperature at which an oil begins to break down and produce smoke. The smoke point of olive oil is typically between 375°F and 410°F, which is well above the standard deep frying temperature of around 374°F. However, it's important to note that the smoke point can vary depending on the quality and composition of the olive oil, with higher-quality oils having higher smoke points.

Healthier Fried Foods

Research supports the notion that frying with olive oil is healthier than using other types of oil. A study published in Food Chemistry found that frying with virgin olive oil resulted in French fries with some of the oil's healthy qualities. Additionally, a 2020 study by the University of Barcelona found that EVOO retains significant amounts of polyphenols and antioxidants at normal cooking temperatures, with levels remaining relatively high even after multiple uses of the oil.

Cost Considerations

One downside of using olive oil for deep frying is the cost. High-quality extra virgin olive oil can be expensive, and deep frying typically requires a large quantity of oil. However, the health benefits associated with olive oil may outweigh the cost for some individuals.

In conclusion, while deep frying is not inherently healthy, using olive oil for this cooking method can be a healthier alternative to other oils due to its nutritional benefits, suitable smoke point, and ability to retain healthy compounds during frying.

Olive oil is flavourful for deep frying

Deep-fried foods are a staple of the fast-food industry and play a role in many traditional cuisines. While they are not known for being healthy, when cooked in the right oils, they can be enjoyed as an occasional treat.

Olive oil is one of the healthiest fats and is suitable for deep frying. It is high in monounsaturated fatty acids, which are relatively stable and resistant to heat. In one study, olive oil was used in a deep fryer for over 24 hours before it oxidised excessively.

The ideal temperature for deep frying is around 350–375 °F (176–190 °C). Olive oil has a smoke point of upwards of 425 °F, well beyond the desired temperature range. The smoke point depends on the initial free fatty acid content of the fat. Extra virgin olive oil has a very low fatty acid content, making it suitable for deep frying.

Some people may be hesitant to use olive oil for deep frying due to the cost. High-quality extra virgin olive oil is pricey, and using large amounts for deep frying can be expensive. However, olive oil lends a subtle hit of flavour that neutral oils do not. It is a great way to impart flavour and keep the dish healthier.

In many regions around the world, people have been frying with extra virgin olive oil for centuries. Mediterranean food expert Nancy Harmon Jenkins wrote in Saveur magazine, "In the Mediterranean, chefs and home cooks wouldn’t dream of sautéing, braising, and even deep-frying with anything else."

So, if you're looking for a healthy and flavourful option for deep frying, olive oil is a great choice.

Olive oil is resistant to heat

Olive oil has a moderately high smoke point of between 350°F and 410°F. This is the temperature at which the oil starts to degrade and produce smoke. The smoke point of an oil depends on the composition of the fatty acids it contains. The more monounsaturated fatty acids an oil contains, the more heat-resistant it is. Olive oil is composed of 73% monounsaturated, 11% polyunsaturated, and 14% saturated fatty acids. This makes it extremely stable and resistant to heat.

In addition, olive oil contains antioxidants and vitamin E, which offer protection from oxidative damage. This means that olive oil holds up well during heating and does not form significant amounts of harmful compounds. In fact, olive oil is more stable than saturated fats like coconut oil and performs better than oils with higher smoke points, such as avocado oil.

While olive oil can be used for deep frying, it is important to note that the smoke point of a deep-frying fat decreases each time it is used. This is because some breakdown is inevitable, even at moderate temperatures, and small particles of food are left behind. Therefore, it is recommended to use a fresh batch of oil each time you deep fry.

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