Air Frying With Olive Oil: Is It Safe?

Air fryers are a quick and easy way to cook food, and they can be used to make a variety of dishes. However, there is a lot of debate about whether or not you can use olive oil in an air fryer. Some people argue that olive oil has a low smoke point, which means that it can start to smoke and break down into harmful compounds at high temperatures. On the other hand, some people say that they have used olive oil in their air fryers without any issues. So, what is the truth? Well, it turns out that you can use olive oil in an air fryer, but it is important to use a high-quality extra virgin olive oil that has a higher smoke point.

Can you put olive oil in an air fryer?

Olive oil's smoke point

The smoke point of olive oil is a highly debated topic. Some sources claim that the smoke point of extra virgin olive oil is 410°F (210°C), while others state that it can be as low as 325°F (165°C) or as high as 470°F (243°C). The smoke point of olive oil depends on its free fatty acid content, with lower acidity resulting in a higher smoke point. Extra virgin olive oil typically has a lower smoke point than refined olive oils due to its higher acidity.

The smoke point of an oil is the temperature at which it begins to smoke and degrade. When olive oil reaches its smoke point, it can produce toxic compounds that may be harmful to your health. Long-term exposure to smoke from hot oils has been linked to an increased risk of developing lung cancer. Therefore, it is important to choose oils with a high smoke point when cooking at high temperatures, such as in an air fryer.

Despite its relatively low smoke point, olive oil is still considered a stable oil due to its high levels of oleic acid and polyphenols, which help prevent the breakdown and formation of free radicals. Studies have shown that olive oil performs well under high-heat conditions and may even be safer than other oils such as sunflower oil or canola oil.

When it comes to air frying, some people choose to use olive oil due to its health benefits and versatility. Olive oil is high in monosaturated fats, antioxidants, and other beneficial compounds. However, others avoid using olive oil in an air fryer due to its low smoke point, opting for oils with higher smoke points such as avocado oil, peanut oil, or sesame oil.

To summarise, while olive oil has a lower smoke point than some other oils, it is still a stable option for cooking due to its high levels of oleic acid and polyphenols. When using olive oil in an air fryer, it is important to monitor the temperature and watch for any signs of smoking to avoid the formation of toxic compounds.

Health benefits of olive oil

Olive oil is a healthy fat that offers a range of health benefits, from reducing inflammation to protecting against chronic diseases. Here are some of the key health benefits of olive oil:

Rich in Healthy Monounsaturated Fats

Olive oil is abundant in monounsaturated fatty acids (MUFAs), which have been shown to increase levels of HDL (good) cholesterol while decreasing LDL (bad) cholesterol. This helps to protect against cardiovascular disease by reducing plaque buildup in your arteries.

Anti-Inflammatory Properties

The oleic acid and oleocanthal in olive oil, especially extra virgin olive oil, have anti-inflammatory properties. Oleic acid has been linked to reduced levels of inflammatory markers such as C-reactive protein (CRP). Oleocanthal has been shown to work similarly to ibuprofen, a nonsteroidal anti-inflammatory drug.

Antioxidant Powerhouse

Olive oil, particularly extra virgin olive oil, is packed with antioxidants that help fight oxidative stress and reduce inflammation. These antioxidants may also help protect against chronic diseases, including cancer, Alzheimer's disease, and heart disease.

Protection Against Heart Disease and Stroke

The antioxidants and healthy fats in olive oil make it a heart-healthy choice. It has been shown to lower blood pressure and reduce the risk of heart disease and stroke. The Mediterranean diet, which features olive oil as a key ingredient, is associated with a reduced risk of heart disease.

Weight Management

Contrary to popular belief, consuming olive oil is not associated with weight gain and obesity. In fact, studies have linked the Mediterranean diet, rich in olive oil, with favourable effects on body weight and weight loss. However, it's important to consume olive oil in moderation as part of a balanced diet.

Potential Benefits for Alzheimer's Disease and Type 2 Diabetes

Olive oil may also offer benefits for brain health. A 2024 review found that olive oil may reduce the risk of developing Alzheimer's disease and cognitive impairment by reducing beta-amyloid plaques, neuroinflammation, and oxidative stress. Additionally, a 2019 study showed that people with prediabetes who consumed oleanolic acid-enriched olive oil were less likely to develop type 2 diabetes.

While olive oil offers these impressive health benefits, it's important to note that it is still a high-fat, high-calorie food and should be consumed in moderation. Additionally, when using olive oil in an air fryer, it's crucial to consider the smoke point to avoid the potential downsides of air frying with olive oil, such as toxic smoke and strange aftertastes in your food.

Flavoured olive oil in an air fryer

If you're looking to add a little extra flavour to your air-fried dishes, you may be considering using flavoured olive oil. The good news is that it's perfectly fine to use flavoured olive oils in your air fryer. However, there are a few things you should keep in mind.

First, if you're using commercial cooking sprays, be sure to check the label. Some products may contain additional ingredients that can alter the smoke point or release harmful compounds when heated. Instead, consider making your own non-stick cooking spray using a healthy oil of your choice and a spray bottle. This way, you can control the ingredients and avoid any potentially harmful aerosols found in store-bought sprays.

When choosing a flavoured olive oil, opt for one with a high smoke point. The smoke point refers to the temperature at which an oil begins to smoke and break down. Air fryers often use very high temperatures, so choosing an oil with a high smoke point will help prevent the formation of harmful compounds in your food. Oils like avocado oil, peanut oil, or even light olive oil have higher smoke points and are better suited for air frying.

Another thing to keep in mind is that a little goes a long way with flavoured olive oil. You only need enough oil to seal in the moisture and prevent sticking. Usually, a light spray or a tablespoon of oil is enough. Using too much oil can lead to excess dripping down into the bottom tray of your air fryer, causing smoke and a burnt aftertaste in your food.

Finally, remember that olive oil, even the flavoured variety, is a high-fat, high-calorie food. So, while it's a great option for air frying due to its health benefits and the small amount needed, it's still important to use it in moderation as part of a balanced diet.

Olive oil non-stick cooking spray

Health Benefits of Olive Oil

Olive oil is high in monosaturated fats, which have anti-inflammatory properties. It is also rich in antioxidants and decreases the risk of heart disease and stroke. It helps maintain healthy cholesterol and blood pressure levels.

Smoke Point

The smoke point of an oil is the temperature at which it starts to smoke. When an oil reaches its smoke point, the fats begin to break down and oxidise, degrading the quality of the oil and forming potentially harmful compounds.

Air fryers cook at very high temperatures, so oils with a high smoke point are recommended to avoid the oil smoking and forming these compounds.

Types of Olive Oil

The smoke point of olive oil varies depending on the type:

• Extra virgin olive oil has a smoke point of 350°-410° F (177°-210° C). It is unrefined, cold-extracted, and never exposed to chemicals or high heat. It has the highest smoke point of all olive oils.
• Virgin olive oil is rare and mechanically extracted. It has a smoke point of around 420° F (216° C).
• Pure olive oil is a mixture of refined olive oil and virgin olive oil, with a smoke point of 390⁰-470⁰ F (199°-243° C).
• Light or extra light olive oil is a combination of refined olive oil and a small percentage of virgin olive oil. It has a smoke point of 390⁰-470⁰ F (199°-243° C).

Using Olive Oil in an Air Fryer

While olive oil can be used in an air fryer, it is important to choose an olive oil with a high smoke point, such as extra virgin olive oil or light/extra light olive oil. It is also crucial to follow the manufacturer's instructions and preheat the air fryer before adding any food.

To use olive oil non-stick cooking spray in an air fryer, it is recommended to make your own spray using a DIY oil sprayer. Store-bought sprays often contain genetically modified ingredients and harmful aerosols that can be detrimental to your health and the longevity of your air fryer.

Olive oil's versatility

Olive oil is a versatile cooking oil with a variety of uses. It is a healthy option, offering anti-inflammatory properties, protection against strokes and heart disease, and high levels of antioxidants. It also decreases the risk of heart disease and stroke, reduces LDL cholesterol, raises HDL cholesterol, and helps maintain healthy blood pressure.

Olive oil is a good choice for air fryers because it requires very little oil compared to pan frying or deep frying. A small amount of olive oil can help keep food moist and provide a golden brown colour. It can also give food a crispy texture and a deep-fried taste.

However, it is important to note that not all olive oils are suitable for air frying. Extra virgin olive oil, for example, has a lower smoke point and can burn at high temperatures. This can cause the oil to smoke, which may have toxic effects on your health. It can also cause food to have a strange aftertaste. Light olive oil, on the other hand, has a higher smoke point and is more suitable for air frying.

When using olive oil in an air fryer, it is recommended to preheat the air fryer before adding any food. Add the olive oil to the air fryer basket and then add your food, ensuring it is coated evenly. It is also important to follow the manufacturer's instructions and keep an eye on the food as it cooks to prevent burning.

Frequently asked questions