Is Extra Virgin Olive Oil Suitable for Frying?
Extra Virgin Olive Oil (EVOO) is widely recognized for its health benefits in cooking, but is it suitable for frying? Let's see what the experts say.
Frying is one of the most common cooking methods, where raw food is cooked by immersing it in hot oil or fat. For years, many believed that seed oils, like sunflower or canola, were better suited for frying, and that EVOO was not ideal. However, this is simply a nutritional myth with no scientific basis.
When frying, food absorbs some of the fat used, so it is essential to use an oil that provides health benefits. In this regard, Extra Virgin Olive Oil not only adds extraordinary flavor but also enriches dishes with vitamins and antioxidants. EVOO maintains its nutritional properties at high temperatures, such as during frying, as explained by Dr. José Mataix, Professor of Physiology at the University of Granada, in his book “Extra Virgin Olive Oil: Our Culinary Heritage.”
Frying with EVOO also has other advantages. High heat allows for faster frying, meaning less nutrient loss. Proteins form a crispy coating, reducing oil absorption and keeping the food juicy while retaining minerals. EVOO withstands frying temperatures up to 180°C without degradation, unlike many seed oils that can form harmful compounds when heated.
Research by the University of Granada, published in Food Chemistry, shows that frying vegetables with EVOO can actually enhance their antioxidant capacity. Phenolic compounds in EVOO transfer to the vegetables, adding beneficial compounds not present in raw vegetables.
New Scientific Evidence
Recent studies by the Innovation in Chemical Analysis Group at the University of Jaén, in collaboration with the Laboratory of Bromatology and Hydrology at the University of Porto, confirmed that EVOO is more resistant to frying than other oils. Compared to peanut and canola oils, EVOO degrades more slowly due to its higher antioxidant content, producing fewer toxic compounds. Its richness in vitamin E and polyphenols allows it to remain stable over multiple fryings, making it more economical since less oil is absorbed by the food.
Tips for Perfect Frying with EVOO
- Heat the oil to the ideal temperature of 180°C. Limit frying time to reduce oil absorption. Allow food to reach room temperature before frying.
- Prepare food properly: peel, wash, and cut as needed. Coat with batter or breadcrumbs if desired. Foods with high water content require less oil and absorb less fat.
- Avoid mixing different oils or exceeding the smoke point. Use enough oil to fully immerse the food without overcrowding.
- Cut food into medium or large pieces. A crispy exterior forms, preventing excessive oil absorption and resulting in perfectly crunchy, light fried foods that only EVOO can provide.
In our store, under the Gran Formato section, you will find a selection of the finest Extra Virgin Olive Oils ideal for frying.
