One of the biggest myths in cooking and nutrition is that olive oil is not suitable for frying. Since large amounts of oil are typically needed for these dishes, it seems like using extra virgin olive oil for frying is a waste. Moreover, sometimes fried recipes seem outdated because, indeed, their fat and calorie content is really high.
However, you can fry with extra virgin olive oil. In fact, when consuming fried foods occasionally, it is crucial to use the highest quality oil possible to avoid ingesting harmful byproducts like acrolein from overheated oil.
Frying with EVOO: fewer fried foods, higher quality
Olive oil is less prone to denaturation when heated, so it maintains its nutritional properties without becoming harmful like some seed oils. Additionally, due to its stability, it can be reused, unlike other oils whose chemical structure changes after heating.
Because extra virgin olive oil oxidizes less, frying with it allows you to reach higher cooking temperatures and finish cooking faster, which helps retain more nutrients in the food. Take note: frying with extra virgin olive oil always produces higher quality results.
Pros and cons of frying with extra virgin olive oil
It is true that the flavor of olive oil is best appreciated raw, but we have seen that extra virgin is the best option for frying. The key is to carefully choose the right variety, and its flavor, in the right measure, can significantly improve fried foods, avoiding that unpleasant “greasy” taste.
Using extra virgin olive oil for frying is not that expensive
Indeed: extra virgin olive oil is more expensive than sunflower oil but also much healthier and less processed. Many families looking to save money opt for other varieties, but forget that EVOO does not excessively impregnate food, so there is always some left over. Plus, thanks to its heat stability, it can be safely reused many more times.
Did you know that olive oil expands when heated? In reality, you always need less!
Which extra virgin olive oils do you use for frying?
