FAQs

In short, YES. This answer is supported by the research as cited here.

 

Julián Lozano-Castellón, José Fernando Rinaldi de Alvarenga, Anna Vallverdú-Queralt, Rosa M. Lamuela-Raventós,

Cooking with extra-virgin olive oil: A mixture of food components to prevent oxidation and degradation,

Trends in Food Science & Technology,

Volume 123,
2022,
Pages 28-36,
ISSN 0924-2244,
https://doi.org/10.1016/j.tifs.2022.02.022.
(https://www.sciencedirect.com/science/article/pii/S0924224422000693)

Abstract: Background

Extra virgin olive oil (EVOO), the main fat in the Mediterranean diet, is consumed both raw and cooked. During the cooking process, its major and minor fractions are transformed, degraded, and oxidized due to exposure to heat and oxygen.

Scope and approach

This review examines the effect of cooking on EVOO, including the modification of its fatty acids and minor compounds; the interaction between EVOO and food matrices; the migration of components from the oil to food and vice versa; and how EVOO may enhance the stability and health properties of the cooked food.

Key findings and conclusions

EVOO has several advantages over other vegetable oils used in cooking. Its fatty acid profile and minor constituents keep the oil stable under high temperatures. By absorbing the oil, the cooked food is likewise protected from oxidation and enriched with EVOO health-promoting bioactive compounds. Finally, food bioactive compounds become more bioavailable upon migration to the oil.

Keywords: Healthy fat; Phenolic compounds; Carotenoids; Acrylamide; Vitamin E; Bioavailability

The fallacy about Olive Oil and only for use in low temperature needs to be corrected. Numerous studies have been undertaken that show that Extra Virgin Olive Oil (EVOO) is in fact one of the best oils for cooking.

These fallacies are detrimental not only to one’s health but is also detrimental and harmful to local olive oil producers in the Mudgee / Gulgong region, and specially for this producer, Hillside Family Grove, who presses their own olives to produce Extra Virgin Olive Oil.

See below extract and study.

Reasonable predictors of how an oil will perform when heated have been oxidative stability, secondary products of oxidation, and total level of PUFAs. EVOO has demonstrated to be the most stable oil when heated, followed closely by coconut oil and other virgin oils such as avocado and high oleic acid seed oils.

Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating

De Alzaa F, Guillaume C* and Ravetti L

Modern Olives Laboratory Services, Australia

*Corresponding Author: Guillaume C, Modern Olives Laboratory Services, Australia.

Received: April 03, 2018; Published: May 05, 2018

 

A 2018 Australian study conducted in an Australian oil specialist laboratory, Modern Olives Laboratory, has shown that Australian Extra Virgin Olive Oil is the safest and most stable oil to cook with (including high temperatures such as deep frying1).

Objectives:

To test ten of the most common cooking oils in Australian supermarkets for their safety and stability when heated.

Authors specifically assessed the correlation between smoke point and other key chemical parameters related to an oils stability and likelihood to break down and form harmful “polar compounds”.

Methods:

The most common cooking oils available in Australian supermarkets were tested:

  • Extra Virgin Olive Oil
  • Olive Oil (refined)
  • Virgin Olive Oil
  • Canola Oil
  • Rice Bran Oil
  • Grapeseed Oil
  • Coconut Oil
  • Peanut Oil
  • Sunflower Oil
  • Avocado Oil

Each oil was subjected to two different heating trials:

1) Heat trial – Gradually heating oil to 2400C (this took approximately 20 minutes)

2) Time trial – Deep-frying oil at 1800C for 6 hours.

 All oils were tested before, during and at the end of each trial for common quality  parameters related to an oils stability and breakdown.

FACT: These heating conditions were well above regular cooking conditions at home. 180C is the standard deep-frying temperature.

Key Findings:

  • Extra Virgin Olive Oil was found to be the safest and most stable oil to cook with, followed by Coconut Oil.

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