Air Fryer Marinades: Olive Oil's Role

Air fryers are a popular, healthy alternative to deep frying, but can you use olive oil to marinade before air frying? The short answer is yes, but there are some important things to consider. Firstly, olive oil has a lower smoke point than other oils, meaning it can start smoking and breaking down into potentially harmful compounds at high temperatures. This can not only affect the taste of your food but also have toxic effects on your health. To avoid this, opt for light olive oil, which has a higher smoke point, or use a different type of oil altogether, such as avocado oil, peanut oil, or sunflower oil. Additionally, while olive oil is a healthy option, it is still high in fat and calories, so it should be used in moderation. Finally, avoid using cooking sprays in your air fryer as they can damage the non-stick coating, and instead, use a DIY oil sprayer or brush to add oil to your food.

The health benefits of olive oil

Yes, you can use olive oil when air frying. In fact, olive oil is one of the best oils to use in an air fryer because of its health benefits, versatility, and array of options when compared to other cooking oils. Here is a detailed look at the health benefits of olive oil:

Olive oil has been used for centuries and has been shown to have many health benefits when consumed regularly. Here are some of the key health benefits:

• Rich in Healthy Monounsaturated Fats: Olive oil is high in monounsaturated fatty acids (MUFAs), which increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). This can help reduce plaque buildup in your arteries and protect your body from harmful chemicals associated with chronic diseases.
• Antioxidant Properties: Olive oil, especially extra virgin olive oil, contains large amounts of antioxidants such as polyphenols and vitamins E and K. These antioxidants help reduce the risk of chronic diseases, including heart disease, by fighting inflammation and protecting blood cholesterol from oxidation.
• Anti-Inflammatory Properties: The antioxidants and oleic acid in olive oil have strong anti-inflammatory effects, which may be one of the main reasons for its health benefits. This can help reduce the risk of Alzheimer's disease and other chronic conditions.
• Stroke Prevention: While research results are mixed, some studies suggest that olive oil may help lower the risk of stroke.
• Heart Disease Protection: Olive oil is associated with a reduced risk of heart disease, as observed in the Mediterranean diet. It can help lower blood pressure and inflammation, and increase HDL cholesterol.
• Weight Management: The Mediterranean diet, rich in olive oil, has been linked to favorable effects on body weight. However, excessive consumption of any food, including olive oil, can lead to weight gain.
• Potential Alzheimer's Disease Prevention: Olive oil may help reduce the risk of Alzheimer's disease by decreasing beta-amyloid plaques, neuroinflammation, and oxidative stress.
• Type 2 Diabetes Risk Reduction: Studies have shown that olive oil supplementation can help reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
• Anticancer Properties: The antioxidants in olive oil may help reduce oxidative damage caused by free radicals, which are a leading driver of cancer. People who consume high amounts of olive oil have a lower risk of developing cancer.
• Treatment for Rheumatoid Arthritis: Olive oil has been linked to lower inflammatory markers and reduced disease severity in people with rheumatoid arthritis. It helps decrease CRP levels, which play a role in inflammation and disease progression.
• Antibacterial Properties: Extra virgin olive oil may help fight against certain strains of 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, the fats in the oil begin to break down through oxidation, and a series of chemical reactions degrade the quality of the oil. The smoke point of olive oil varies depending on its grade. For example, the smoke point of extra virgin olive oil is between 350°F and 430°F, while the smoke point of regular olive oil is between 390°F and 470°F.

It's important to note that the smoke point of olive oil does not indicate its stability. Extra virgin olive oil (EVOO) is of higher quality and is more stable than regular olive oil, despite having a lower smoke point.

When choosing an oil for cooking, it is recommended to use an oil with a higher smoke point than the temperature you are cooking at. This is to avoid the oil reaching its smoke point, which can result in the release of undesirable byproducts that can affect the taste of your food.

While some sources advise against cooking with extra virgin olive oil due to its supposed "low smoke point", this is a misconception. EVOO actually has a high smoke point, ranging from 350°F to 410°F. The Culinary Institute of America and the International Olive Council both endorse the use of extra virgin olive oil for all cooking methods, including air frying.

In conclusion, the smoke point of olive oil depends on its grade, with extra virgin olive oil having a smoke point between 350°F and 430°F, and regular olive oil between 390°F and 470°F. While olive oil can be safely used for cooking, it is important to choose an oil with a higher smoke point than the temperature you are cooking at to avoid undesirable flavours and potential health risks.

The downsides of air frying with olive oil

While olive oil is a healthy option with a range of benefits, there are some downsides to using it in an air fryer.

Firstly, olive oil typically has a lower smoke point than other oils. This means that it can start to smoke in an air fryer, which cooks food at a very high temperature. This smoke can set off fire alarms, but it can also have toxic effects on your health. According to the National Institutes of Health, long-term exposure to smoke from hot oils could increase your risk of developing lung cancer.

Secondly, the smoke caused by olive oil can give your food an odd aftertaste. This is caused by the oil overheating and starting to smoke. The more oil you use, the more likely this is to happen, as any excess can drip down and burn, creating more smoke.

Thirdly, while olive oil is a healthy option, it is still a high-fat, high-calorie food, so it should be used in moderation.

Finally, olive oil is not always the best option for taste when using an air fryer. Other oils, such as avocado oil, peanut oil, and sunflower oil, can enhance the flavor of certain dishes.

Light olive oil as an alternative

While extra virgin olive oil is not recommended for air frying due to its low smoke point, light olive oil is a great alternative. Light olive oil is made by treating traditional olive oil with chemical solvents to neutralise the flavour. It is paler in colour and has a higher smoke point than some neutral oils, such as peanut or canola oil, making it ideal for air frying and other high-heat cooking methods.

The Benefits of Light Olive Oil

The main benefit of light olive oil is its high smoke point, which ranges from 390°F to 470°F (199°C to 243°C). This is significantly higher than the smoke point of extra virgin olive oil, which ranges from 350°F to 410°F (177°C to 210°C). The higher smoke point of light olive oil means that it is less likely to smoke and break down into potentially harmful byproducts when used in an air fryer.

Another benefit of light olive oil is its neutral flavour. This makes it a good choice for air frying, as it will not overpower the taste of the food being cooked. Light olive oil also has a longer shelf life than extra virgin olive oil due to the refining process it undergoes.

How to Use Light Olive Oil in an Air Fryer

When using light olive oil in an air fryer, it is best to lightly coat the food with the oil before placing it in the air fryer. This can be done using a DIY oil sprayer, a brush, or by tossing the food in a bowl with the oil. It is important to note that using too much oil can cause excess oil to drip down into the bottom tray of the air fryer and burn, so it is best to use just enough to lightly coat the food.

Other Oils Suitable for Air Frying

In addition to light olive oil, there are several other oils that are suitable for air frying due to their high smoke points. These include avocado oil, peanut oil, sunflower oil, and grapeseed oil. Refined coconut oil, clarified butter (ghee), and sesame oil are also options, although they have slightly lower smoke points.

Other oils that can be used in an air fryer

Yes, you can use olive oil in an air fryer, but it's important to note that not all olive oils are created equal. Refined olive oil, also known as light or extra light olive oil, has a higher smoke point than extra virgin olive oil. So, if you want to use olive oil in your air fryer, opt for a refined variety with a smoke point ranging from 390°F to 470°F (199°C to 243°C).

Now, let's explore some other oils that can be used in an air fryer:

Avocado Oil

Avocado oil is a fantastic choice for air frying due to its high smoke point of around 520°F (271°C to 277°C). It has a neutral flavour, making it versatile for various dishes, and it's rich in heart-healthy unsaturated fats.

Peanut Oil

Peanut oil is a popular option for air frying, especially for Asian-inspired dishes. It has a pleasant nutty flavour and a smoke point of approximately 450°F (232°C).

Sunflower Oil

Sunflower oil is another versatile option with a neutral flavour and a smoke point similar to peanut oil, around 450°F (232°C). It is rich in vitamin E and unsaturated fats, making it a healthy choice.

Grapeseed Oil

Grapeseed oil is a byproduct of winemaking and has a smoke point of around 400°F to 420°F (204°C). It has a high smoke point and a clean taste, making it suitable for a variety of dishes.

Refined Coconut Oil

If you're looking for a unique fatty acid composition and possible health benefits, refined coconut oil is a good choice. Just be sure to choose the refined type, as unrefined coconut oil has a lower smoke point of 350°F (177°C). Refined coconut oil has a smoke point of around 400°F (204°C).

Clarified Butter (Ghee)

Clarified butter, also known as ghee, is commonly used in French and Indian cuisine. It has a smoke point of approximately 482°F to 485°F (250°C to 252°C). It is butter with the milk solids and water removed, giving it a higher smoke point than regular butter.

Other Options

Frequently asked questions