Air Fryer And Olive Oil: A Healthy Match?

Air fryers are a quick, easy, and healthy way to cook food. While some sources claim that you should never put olive oil in an air fryer, others disagree. The main concern with using olive oil in an air fryer is its relatively low smoke point compared to other oils. When an oil reaches its smoke point, it starts to break down and emit smoke, which can negatively impact the taste of your food and potentially have toxic effects on your health. However, extra virgin olive oil has a smoke point ranging from 350°F-410°F, which is higher than the ideal temperature for frying food (356°F). Additionally, the moisture in the food prevents the oil from overheating, and the smoke produced is often just steam. The Culinary Institute of America and the USDA both recommend using extra virgin olive oil for air frying. Other types of olive oil, such as light or extra light olive oil, have even higher smoke points, making them ideal for air frying. When using olive oil in an air fryer, it is important to use high-quality oil, follow the manufacturer's instructions, and ensure that your food is coated evenly with the oil.

The health benefits of olive oil

Olive oil can be used in an air fryer, but it is recommended to use a refined olive oil, also known as light or extra light olive oil, rather than extra virgin olive oil. This is because light or extra light olive oil has a higher smoke point than other types of olive oil. Extra virgin olive oil has a smoke point of 320-374°F (165-190°C), while regular virgin olive oil can be used if you're cooking at 400°F or lower as it has a smoke point of 410°F.

Now, here is some information on the health benefits of olive oil:

Olive oil is deemed to be incredibly healthy due to its powerful antioxidants, which benefit the heart, brain, joints, and more. Here are some of the specific health benefits of olive oil:

• Rich in Healthy Monounsaturated Fats: Olive oil is rich in monounsaturated fatty acids (MUFA), with oleic acid being the predominant type, making up 71% of the total oil content. Oleic acid has been shown to reduce inflammation and oxidative stress and may even have beneficial effects on genes.
• Loaded with Antioxidants: Extra virgin olive oil contains vitamins E and K, as well as powerful antioxidants that may help reduce the risk of chronic diseases, especially those affecting the cardiovascular and central nervous systems.
• Strong Anti-Inflammatory Properties: Olive oil's antioxidants and oleic acid have been shown to reduce inflammation and markers of inflammation, such as C-reactive protein (CRP). Oleocanthal, one of the antioxidants in olive oil, has been found to have similar pharmacological activity to ibuprofen, acting as a natural anti-inflammatory.
• Protective Against Heart Disease: Olive oil is a key component of the Mediterranean diet, which has been linked to improved heart health. It may help lower inflammation, increase HDL ("good") cholesterol, and lower blood pressure.
• May Help Manage Cholesterol: The polyphenols in olive oil, combined with high levels of oleic acid, which is less prone to oxidative damage, may help improve cholesterol levels.
• May Reduce the Risk of Stroke: Studies have shown that olive oil is associated with a reduced risk of stroke and heart disease.
• May Improve Brain Function: A 2015 study found that older adults who followed a Mediterranean diet supplemented with olive oil or nuts had improved cognitive function compared to those on a low-fat diet.
• May Help Fight Alzheimer's Disease: Olive oil may reduce the risk of Alzheimer's disease by reducing beta-amyloid plaques, neuroinflammation, and oxidative stress.
• May Reduce Type 2 Diabetes Risk: Studies have shown that olive oil supplementation can help reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
• May Have Anticancer Properties: The antioxidants in olive oil may help reduce oxidative damage caused by free radicals, a leading driver of cancer. A 2022 meta-analysis found that people who consumed the highest amount of olive oil were 31% less likely to develop cancer.
• May Help Treat Rheumatoid Arthritis: Olive oil has been linked to lower inflammatory markers and improved disease severity in people with rheumatoid arthritis.
• Has Antibacterial Properties: Olive oil contains compounds that may inhibit or kill harmful bacteria, such as Helicobacter pylori, which is associated with stomach ulcers and stomach cancer.

The smoke point of olive oil

The smoke point of an oil is the temperature at which it begins to break down and emit smoke. When an oil reaches its smoke point, it undergoes a chemical breakdown, releasing gas and other byproducts, which can cause the oil to develop an undesirable, burnt flavour.

Refined olive oil, also known as light or extra light olive oil, has a higher smoke point than extra virgin olive oil. The smoke point of light olive oil ranges from 390°F to 470°F. Virgin olive oil has a smoke point of 410°F.

Using olive oil spray in an air fryer

Air fryers are a quick, easy, and healthy way to cook food. They require minimal clean-up and use a fraction of the oil that deep frying or sautéing in a skillet would. While olive oil spray can be used in an air fryer, there are a few things to keep in mind.

Firstly, it is important to distinguish between the different types of olive oil. Extra virgin olive oil has a lower smoke point than light or extra light olive oil, which is made by treating traditional olive oil with chemical solvents to neutralize the flavour. The latter is ideal for air frying as it has a higher smoke point than some neutral oils. Regular virgin olive oil can also be used if you're cooking at 400°F or lower. Virgin olive oil has a smoke point of 410°F.

When cooking with olive oil in an air fryer, it is recommended to use a high-quality extra virgin olive oil. This type of olive oil has a higher smoke point, which means it can be heated to a higher temperature without burning. It also has a richer flavour that will enhance the taste of your dish.

It is important to note that not all foods need oil when cooked in an air fryer. For example, frozen foods like chicken nuggets, French fries, and pizza rolls already have oil in them. However, a touch of oil can help keep food moist and prevent it from sticking to the air fryer basket. It can also give your food a crispy texture and a deep-fried taste. When using olive oil spray in an air fryer, it is generally recommended to lightly spray your food before placing it in the air fryer basket.

While olive oil spray can be used, it is advised to avoid nonstick cooking sprays as they can damage the lining of the air fryer basket. Instead, you can use a non-aerosol pump-style oil spray that has no propellant and is safe to use. You can also buy a refillable oil sprayer or mister and fill it with a high smoke point oil. These allow you to spray a small amount of oil and disperse it evenly over the food.

Air fryer cooking temperatures

Air fryers are a quick, easy, and healthy way to cook food. They use hot air circulated by a fan to cook food, resulting in a texture similar to deep-fried food without the need for much oil.

When cooking with an air fryer, it is important to consider the type of food, the cooking temperature, and the smoke point of the oil being used. The smoke point is the temperature at which an oil begins to break down and emit smoke, which can affect the taste of the food. Therefore, it is recommended to use oils with a higher smoke point than the temperature you are cooking at.

The cooking temperature for an air fryer will depend on the type of food being cooked. As a general rule of thumb, it is recommended to reduce the temperature by 25°F and shorten the cooking time by about 20% when converting a conventional oven recipe to an air fryer. For example, chicken wings can be cooked at 390°F for 25 minutes, flipping them halfway through and spraying them with vegetable oil.

Some common air fryer cooking temperatures include:

• Butternut squash (cubed): 4-5 minutes per side
• Sweet potatoes (cubed): 4-5 minutes per side
• Chicken wings: 390°F for 25 minutes
• Salmon: prepped and ready in under 30 minutes
• Oyster mushrooms: a vegan-friendly option
• Eggs: boiled, soft-boiled, fried, scrambled, poached, etc.
• Frozen foods: broccoli, salmon, cauliflower, chicken wings, etc.

It is important to note that air fryer cooking times can vary depending on the brand, size, wattage, and type of air fryer being used. Toaster-style air fryers, for example, cook slower than basket-style air fryers due to their bigger size and difference in hot air circulation.

Additionally, it is recommended to preheat the air fryer before cooking, flip the food halfway through, and cook the food in batches to ensure even cooking.

Olive oil alternatives for air frying

Air fryers are a fantastic way to cook food quickly and healthily. While you don't need to use oil in an air fryer, adding a small amount can help to add colour and moisture to your food.

When choosing an oil to use in an air fryer, it's important to consider the smoke point of the oil. The smoke point is the temperature at which the oil begins to break down and emit smoke. If the smoke point of the oil is lower than the temperature you are cooking at, it will start to smoke and affect the taste of your food.

Avocado Oil

Avocado oil has a very high smoke point of around 520°F. It has a neutral flavour and is rich in heart-healthy unsaturated fats, making it a great choice for air frying.

Peanut Oil

Peanut oil has a pleasant, nutty flavour and a high smoke point of around 450°F. It is commonly used in stir-frying and deep frying, and it is also a good option for air frying.

Sunflower Oil

Sunflower oil is rich in vitamin E and unsaturated fats. It has a light flavour and a smoke point of around 450°F, making it a good choice for air frying.

Grapeseed Oil

Grapeseed oil is a byproduct of winemaking and has a high smoke point of around 420°F. It has a clean taste, making it a good all-purpose cooking oil.

Refined Coconut Oil

If you're using coconut oil for air frying, be sure to choose the refined type, as unrefined coconut oil has a low smoke point. Refined coconut oil has a smoke point of 400°F and is a popular choice for air frying.

Ghee (Clarified Butter)

Ghee, or clarified butter, is commonly used in French and Indian cuisine. It has a smoke point of 482-485°F, making it suitable for air frying.

Vegetable Oil

Vegetable oil has a smoke point of 400°F and can be used in an air fryer, although it may not be the best option as it can add a greasy texture to your food.

When using oil in an air fryer, it's important to add it to the food before placing it in the basket. You can use a spray bottle, a pastry brush, or a non-aerosol oil mister to apply the oil.

Frequently asked questions