Use Evoo In Your Air Fryer?

Using olive oil in an air fryer is a contentious topic among cooking enthusiasts. Some people argue that olive oil has a low smoke point, making it unsuitable for this cooking method. However, others claim that olive oil is one of the best oils to use in an air fryer due to its health benefits, versatility, and ability to give food a crispy texture. So, what's the verdict?

Well, it turns out that you can indeed use olive oil in your air fryer, but with some caveats. Firstly, it's important to understand the smoke point of an oil, which is the temperature at which it starts to break down and produce smoke. Oils with higher smoke points are more suitable for high-heat cooking methods like frying. While extra virgin olive oil (EVOO) has a smoke point ranging from 350°F to 410°F, it's best to use it for recipes that require temperatures below 375°F. This is because EVOO tends to be more expensive, and alternative oils like sunflower or avocado oil are more affordable options for higher temperatures. Additionally, EVOO is prone to evaporate quickly, so it's better suited for dishes that don't require high heat.

On the other hand, refined olive oil, also known as light or extra light olive oil, has a higher smoke point, usually between 465°F and 470°F. This type of olive oil is produced using heat and has a longer shelf life than EVOO. Therefore, if you want to use olive oil in your air fryer, refined olive oil is a better choice. It's also worth noting that you only need a small amount of oil when using an air fryer, and brushing or spraying the food with oil is often sufficient.

EVOO smoke point and health benefits

Smoke Point

The smoke point of an oil is the temperature at which it starts to break down and produce smoke. When an oil exceeds its smoke point, it can develop an unpleasant flavour, release harmful compounds, and produce smoke that fills the kitchen. Oils with higher smoke points are more stable at higher temperatures and are better suited to high-heat cooking methods like frying, searing, and stir-frying.

Extra virgin olive oil (EVOO) has a smoke point of between 350 and 410 degrees Fahrenheit, or 177 to 210 degrees Celsius. This is high enough for home cooking, and consumers concerned about oil breaking down when heated should choose a stable cooking oil like EVOO.

Health Benefits

Rich in Antioxidants

Extra virgin olive oil contains more than 20 different kinds of polyphenols, a class of chemical compounds derived from plants that support heart health and lower inflammation throughout the body.

Provides Good Fats

Most of the unsaturated fat in olive oil is monounsaturated fat, which has been linked to several benefits, including:

• Protection against dangerous inflammation
• Reduced LDL (or "bad") cholesterol levels
• Lower blood pressure

Decreases Inflammation

Antioxidants in EVOO, such as oleocanthal, have been likened to Advil due to their potent anti-inflammatory qualities.

Protects Against Cancer

The antioxidants in EVOO may help reduce the risk of cancer by inhibiting the growth of cancer cells.

Beneficial to Cardiovascular Health

Olive oil has been shown to lower blood pressure and cholesterol, which is extremely beneficial for the heart. EVOO's polyphenols can aid in preventing atherosclerosis, or artery hardening, and disorders of the heart.

Might Prolong Your Life

With all of the potential health benefits of EVOO, it stands to reason that including it in a nutritious diet could lengthen your life.

Using EVOO in an Air Fryer

Despite its relatively low smoke point, EVOO can be used in an air fryer if you know how to use it effectively. If you cook with EVOO at temperatures lower than its smoke point, it is safe to use.

It's worth noting that olive oil is commonly used for deep frying, which typically occurs between 330 and 350 degrees Fahrenheit. Many people also use EVOO in an air fryer for cooking at temperatures below 400 degrees Fahrenheit.

However, EVOO tends to be more expensive, so it may be better to reserve it for recipes that require temperatures below 375 degrees Fahrenheit. For cooking at higher temperatures, alternative oils with higher smoke points include sunflower, avocado, and ghee.

EVOO alternatives for air frying

Extra virgin olive oil (EVOO) is a popular choice for air frying, but it's not the only option. Here are some alternatives to EVOO for air frying:

Avocado Oil

Avocado oil has a high smoke point of around 520° F (271° C) and a mild flavour that won't overpower your food. It's a great choice for air frying as it has a rich nutrient profile and a subtle buttery taste.

Ghee (Clarified Butter)

Ghee, or clarified butter, has a smoke point of about 485° F (252° C). It has a creamy and buttery texture that adds a delightful touch to your dishes. Ghee is also known for its benefits to skin and hair health.

Coconut Oil

Coconut oil is another healthy alternative, with a smoke point of around 450° F (232° C). It adds a subtle coconut flavour to your dishes and pairs well with a variety of recipes. Unrefined or cold-pressed coconut oil is best to preserve its nutritional value.

Grapeseed Oil

Grapeseed oil has a medium-high smoke point of up to 400° F (204° C). It's a popular choice for high-temperature cooking and frying, and it's high in omega-6 fatty acids. Grapeseed oil adds flavour to air-fried recipes that mimic stir-frying, deep frying, or sautéing.

Peanut Oil

Peanut oil has a medium-high smoke point of up to 450° F (232° C) and a flavour profile that ranges from mildly light to a roasted nutty flavour. Roasted peanut oil goes particularly well with stir-fry recipes or dishes enhanced by a nutty flavour.

Sunflower Oil

Sunflower oil has a smoke point of up to 450° F (232° C) and a neutral flavour. However, due to refining, it has lost most of its nutrients.

Other Options

Other oils suitable for air frying include canola oil, soybean oil, and vegetable oil. However, these oils have a higher probability of being genetically modified, so some people may choose to avoid them.

EVOO's suitability for deep frying

Health Benefits

One of the main advantages of using EVOO for deep frying is its health benefits. EVOO is rich in monounsaturated fats, which have anti-inflammatory properties and help reduce the risk of heart disease and stroke. It also contains antioxidants like vitamin E and phenolic compounds, which protect the body against oxidative stress and inflammation. The polyphenols in EVOO have anti-inflammatory effects, which may benefit conditions such as arthritis and inflammatory bowel disease. In addition, EVOO supports digestive health and can improve skin and hair health.

Smoke Point

The smoke point of an oil is the temperature at which it starts to break down and produce smoke. EVOO has a smoke point ranging from 350°F to 410°F (177°C to 210°C). It is important to note that the smoke point of EVOO is higher than the ideal temperature for deep frying, which is typically around 356°F (180°C). This means that EVOO can be used for deep frying without reaching its smoke point.

Stability

EVOO has a high level of oleic acid and polyphenols, which makes it very stable and resistant to breakdown even at high temperatures. It outperforms other oils, such as peanut oil, when it comes to withstanding high-temperature cooking. This stability makes EVOO a good choice for deep frying as it can withstand the heat without breaking down and forming free radicals.

Cost

One of the main drawbacks of using EVOO for deep frying is the cost. EVOO tends to be more expensive than other oils, such as canola oil or sunflower oil. This may be a factor for those who are looking for a more affordable option for deep frying.

Flavor

When heated, EVOO loses some of its distinct flavor, which is one of its main selling points. For this reason, some people prefer to use other oils for deep frying, such as refined oils, which have a more neutral flavor profile.

Alternative Oils

There are several alternative oils that can be used for deep frying, each with its own advantages and disadvantages. These include avocado oil, ghee (clarified butter), coconut oil, grapeseed oil, sunflower oil, and peanut oil. These oils have varying smoke points and flavor profiles, so it is important to choose the right oil depending on the specific requirements of the dish being prepared.

EVOO's flavour and aroma

EVOO, or extra virgin olive oil, is known for its distinct olive-like flavour. This flavour is described as fruity, nutty, buttery, bitter, peppery, and/or grassy. The specific flavour depends on the type of olive tree, the region in which it was grown, and the time the fruit was harvested.

Spanish olive oils tend to be golden yellow in colour and have a fruity, nutty flavour. French olive oils tend to be pale in colour and mild in flavour. Greek olive oils tend to be green in colour and have a stronger flavour and aroma. Italian olive oils tend to be dark green in colour with an herbal aroma and a grassy flavour.

The flavour of EVOO can also be affected by the extraction process. For example, cold extraction, where the olives are crushed at a low temperature as soon as they are harvested, captures the fruity green-olive aromas and flavours. This process also results in less oil extracted per kilo of olives, leading to limited production.

The tasting process for EVOO involves observing the colour, swirling the oil to release the aroma, and tasting the oil to detect different flavour notes. It is often paired with mild foods such as bread, vegetables, fish, eggs, and potatoes, which can also help to enhance different flavour notes.

Tips for using EVOO in an air fryer

Extra virgin olive oil (EVOO) is a popular choice for cooking due to its health benefits, versatility, and flavour. While it is commonly used for deep frying, some people are unsure if it is suitable for air fryers because of its relatively low smoke point. However, you can use EVOO in an air fryer if you follow certain guidelines. Here are some tips to help you use EVOO effectively in your air fryer:

• EVOO has a smoke point ranging from 350°F to 410°F (177°C to 210°C). It is important to cook with EVOO at temperatures lower than its smoke point. If the oil reaches its smoke point, it can produce unpleasant flavours, release harmful compounds, and fill your kitchen with smoke.
• EVOO is suitable for air frying as long as you cook below 400°F. For higher temperatures, consider using alternative oils such as sunflower or avocado oil.
• EVOO is perfect for air frying because it requires a small amount compared to pan frying or deep frying. A little EVOO goes a long way in an air fryer, helping to keep your food moist and preventing it from sticking to the air fryer basket.
• You can use EVOO in different ways in your air fryer. Try brushing, spraying, or tossing your food with EVOO before cooking. You can also mix EVOO with different seasonings and spread it on top of your food for extra flavour.
• EVOO is the purest form of olive oil with a distinct olive-like flavour. However, it tends to evaporate quickly, so it is not typically recommended for high-heat cooking. For recipes that require temperatures above 400°F, consider using refined olive oil, virgin olive oil, or other alternatives.
• EVOO is a healthy choice for air frying as it is rich in monounsaturated fats, which aid in lowering bad cholesterol levels and reducing the risk of heart disease. It also contains antioxidants and polyphenols, offering anti-inflammatory benefits.
• When choosing EVOO for air frying, opt for high-quality oil. The smoke point of EVOO is directly related to its quality and freshness. The higher the quality and freshness, the higher the smoke point.
• EVOO is a great way to impart flavour to your dishes. It is commonly used for Mediterranean dishes, bringing out the flavours of meats, seafood, and vegetables.
• You can save and reuse EVOO after frying. Simply strain and store it in a jar for future use. There is no need to discard it unless you have heated it above 425°F for an extended period.

Frequently asked questions