Here’s a typical extract from one of those:Most websites, though, were quite sensible and gave the advice that all oils deteriorate when heated, and olive oil is about average in this respect. Smoke points The smoke point is a term used to describe the temperature at which you’ll see a bluish smoke rising continuously from the oil. February 24, 2018 at 7:08 am. Helen Rennie, cooking instructor, explains perfectly in this video -- in it she heated a pan of extra virgin olive oil in a pan with the dial turned to high heat, added potatoes and onions, and after 5 minutes, measured the temperature of the oil. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. Tocopherols and polyphenols were the most affected by the thermal treatment and showed the highest degradation rate although their behavior was different for each cultivar. This can happen at room temperature and is one of the ways … A recent Australian study published in the ACTA Scientific Nutritional Health Journal studied how common cooking oils and fats broke down when heated for a very long time, or heated past their smoke points. Q: I've seen news reports saying olive oil loses its healthy qualities when you heat it, and that using it as a salad oil is best—is that true? A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil … I a linking to your article when encouraging people to use high heat … Celebrate the Health and Versatility of Olive Oil. When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body. The stability of an oil under heat is more important than the smoke point. Also, how long can I keep it before it goes bad? Smoke point is not the most important factor when choosing a cooking fat. Posted in: But what about the smoke point? They generally assured me that there was nothing to worry about (e.g. (Source:  https://www.ncbi.nlm.nih.gov/pubmed/17935291), A similar study was published in 2012 in Food Chemistry. A good source of vitamin E and antioxidants called polyphenols. Extra virgin olive oil, for example, has a smoke point of about 160C, whereas refined olive oil begins smoking at around 210C. Medium heat cooking methods include pan frying, deep frying and sauteing. In fact, compared with other oils, olive oil has a relatively low smoke point. Make sure to test the temperature on your skin first. When Oil is overheated it breaks down gradually, rather than at one specific temperature. The digestibility of olive oil is not affected when it is heated… In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. Fortunately, the science doesn't support these claims. Refined canola oil (yuck!) Coconut oil is having a bit of a moment, despite being in the much hated ‘saturated fat’ camp, but actually has a LOWER smoke point than olive oil so is still only suitable for low heat cooking. Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. At a heat above its smoking point, olive oil's monounsaturated fatty acids (MUFA) break down. High Heat. The correct temperature of the oil to deep fry food is between 350⁰ and 370⁰ F. Once you add the food to the oil, the temperature of the oil will drop up to 100 degrees. What happens if an oil is heated … Many people mistakenly believe that frying is a high-heat cooking method -- it is not. Many people avoid using olive oil for high heat cooking. I also use it in my home-made salad dressing. That doesn't mean that you can't use olive oil for searing, grilling or broiling. The nutritional value of olive oil used in frying or deep frying partially depends on the quality of the olive oil and type (refined, virgin or extra virgin), frying time and acidity of the oil. Olive oil contains tiny amount of water so it takes a lot of … High Heat. Extra virgin olive oil: Smoke point: 410 degrees F. Use for sautéeing and frying over medium-high heat, and salad dressings. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. — Dilraj Kahlon, Delta, British Columbia A: Like all oils, olive oil is a mixture of monounsaturated, polyunsaturated, and saturated fatty acids. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). The steam is created by the water in the food evaporating. Olive oil is safe to use in most home cooking methods including baking, frying, sauteing, roasting and grilling. In general, flavone content showed a decrease during heating, being higher for Arbequina oil. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. The correct temperature of the oil to deep fry food is between 350, ⁰ again, it will be time to take the food out of the oil, Some people believe that olive oil heated past a certain temperature will produce something called a, Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over. Alpha-tocopherol loss was more important in Arbequina oil whereas, total phenol content loss was greater in Picual oil. Posted in: The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats. Another common point of confusion is mistaking water vapor for smoke. This notion that olive oil turns into a carcinogen is complete and utter B.S.!!! I buy refined coconut oil just for this purpose. This is not actually the case. From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties. You will be glad to learn that the smoke point of olive oil is high enough for cooking. Extra virgin olive oil has a moderately high smoke point of 350⁰ - 410⁰ F while olive oil and light-tasting olive oil have a smoke point that ranges from 390⁰ - 470⁰ F. Canola, Sunflower, Soybean, Corn and Peanut oils have smoke points that range from 350⁰ - 450⁰ F. Solid at room temperature fats such as butter, coconut oil and lard have smoke points of 300⁰ - 350⁰. This is not exactly  true. Both oils were heated in an industrial fryer at 374°F for 40 hours. Medium heat cooking methods include pan frying, deep frying and sauteing. Researchers found that the smoke point of an oil did not correlate to the oil's performance when heated. Ever wonder if burned cooking oil is toxic? Thus, over 350⁰ F could be considered high heat. The study compared extra virgin olive oil to sunflower oil. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. Extra virgin olive oil performed better than refined olive oil indicating that the antioxidants in the EVOO may be one of the reasons for its high stability. A three-year study by Australian scientists confirms that oxygen, light and heat are among extra virgin olive oil’s worst enemies, and serves as a reference for calculating shelf life. Is It Safe to Cook with Extra Virgin Olive Oil? The oil reached a temperate of 220⁰ F --  well under the smoke point of EVOO. You can use and still heat in the microwave other types of olive oil to cook a variety of delicacies or even make a hair mask. If you exceed the smoke points of any of these cooking fats, harmful substances may be released into the air and smoke may be produced. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low smoke points. You better avoid microwaving olive oil itself in a big bowl, because you risk getting burns. Smoke point is not the most important factor when choosing, The stability of an oil under heat is more important than the smoke point. What Happens Past the Smoke Point? Oil, when it’s overheated, literally deteriorates chemically. Most home stovetop cooking rarely exceeds 350. All Rights Reserved. In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. Oil starts to smoke when it is over-heated and starts to form aldehydes, ketones, alcohols, dienes, and acids. The difference between olive oil types comes down to how they are processed. Nevertheless, do not be discouraged. Cooking With Olive Oil, They erroneously believe that olive oil, when heated, loses its health benefits. Good quality extra virgin olive oil is expensive, and the delicate nutrients should be protected. Once you reach 350⁰ again, it will be time to take the food out of the oil. , grilling or broiling. In conclusion,  it is safe to cook or even fry with extra virgin olive oil and you do not need to worry about losing the nutrients or nutritional properties. This is not actually the case. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. “Virgin,” “pure,” “fine,” … On the other hand, oleic acid, sterols, squalene, and triterpenic alcohols (erythrodiol and uvaol) and acids (oleanolic and maslinic) were quite constant, exhibiting a high stability against oxidation. A study published in the Journal of Agriculture and Food Chemistry puts this myth to rest. But many are confused as to what constitutes high heat cooking and how to tell when you have exceeded a safe cooking temperature. Although it's safe, healthy, and delicious, olive oil isn't the be-all and end-all of cooking fats. 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