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olive oil smoke point |
Is it OK to fry with olive oil? |
Many people have heard that you shouldn't fry with olive oil. This is not true. Olive oil is great for frying and even deep frying. Here are some important points to understand when you heat olive oil. |
The smoke point for light olive oil is 468 °F (242°C) which is higher than cottonseed oil, soybean oil, grapeseed oil, canola Oil, peanut oil, sunflower oil, corn oil (Refined), sesame seed oil, peanut oil (refined), safflower oil, (refined), lards and butter. |
The smoke point for extra virgin olive oil is at least 406°F (208°C). The International Olive Oil Council (IOOC) in Madrid, Spain, says olive oil's smoke point is 410˚F (210°C) and the Institute of Shortening and Edible Oils (ISEO) in the UK says 420˚F (216°C).
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Since the temperature for pan frying is normally between 350-375°F (177-191°C) both light olive oil and extra virgin olive oil are suitable for pan frying. |
The correct temperature for deep frying depends on the thickness and type of food, but in most cases it lies between 345–375°F (175-190°C). So both light olive oil and extra virgin olive oil are suitable for deep frying.
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Direct heat grilling (over a fire) can expose food to temperatures often in excess of 260 °C (500 °F). Grilled meat acquires a distinctive roast aroma from a chemical process that occurs when the temperature is in excess of 155 °C (310 °F). So it is possible to safely grill meat, potatoes or vegetable that are covered with olive oil, but caution should be taken to not exceed smoke point of the grade of olive oil you are using.
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The longer oil is exposed to heat and the more often it is reheated the lower the smoke point goes. |
One study done in 2002 showed "The performance of virgin olive oil and a commercial vegetable shortening was investigated during 10 successive pan-fryings of potatoes at 180°C (356°F) for a total period of 60 min and during 10 successive deep-fryings at 170 °C (338 °F) for a total period of 120 min. These are typical conditions of Greek domestic cooking.... Both oils performed similarly during pan-frying, while virgin olive oil performed better during deep-frying." [1] |
To get started try frying potatoes in olive oil. |
Fahrenheit |
Centigrade |
SORTED BY SPOKE POINT TEMPERATURE
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GRADE |
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225°F |
107°C |
Canola Oil
Flaxseed Oil
Safflower Oil
Sunflower Oil |
Unrefined
Unrefined
Unrefined
Unrefined |
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320°F |
160°C |
Corn Oil
High-Oleic Sunflower Oil
Olive Oil*
Peanut Oil
Safflower Oil
Soy Oil
Walnut Oil |
Unrefined
Unrefined
Unrefined*
Unrefined
Semi -Refined
Unrefined
Unrefined |
*note: unrefined olive oil is not sold for consumer use. This is sometimes called "ordinary olive oil" or "lampant olive oil" |
325°F |
163°C |
Shortening |
Emulsified Vegetable |
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330°F |
166°C |
Hemp Seed Oil |
- |
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350°F |
177°C |
Butter
Canola Oil
Coconut Oil
Sesame Oil
Soy Oil |
Butter
Semi-Refined
-
Unrefined
Semi-Refined |
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356-370°F |
180-188°C |
Vegetable Shortening |
- |
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361-401°F |
183-205°C |
Lard |
- |
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389°F |
198°C |
Macadamia Nut Oil |
- |
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400°F |
204°C |
Canola Oil
Walnut Oil |
Refined
Semi-Refined |
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406°F |
208°C |
Olive Oil* |
Extra Virgin* |
*This is the highest grade of olive oil available for consumer use. IOOC says: 410˚F (210°C) ISEO says: 420˚F (216°C). |
410°F |
210°C |
Corn Oil
Sesame Oil |
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420°F |
216°C |
Cottonseed Oil
Grapeseed Oil
Olive Oil* |
-
-
Virgin* |
*This grade of olive oil is not usually available for consumer use in the N. American market. |
430°F |
221°C |
Almond Oil
Hazelnut Oil |
-
- |
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435°F |
224°C |
Canola Oil |
- |
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438°F |
226°C |
Olive Oil *
Rapeseed Oil |
Pure*
- |
*This grade of olive oil available is a mixture of refined olive oil and virgin olive oil. This has more virgin olive oil mixed in than "light olive oil" |
440°F |
227°C |
Peanut Oil
Sunflower Oil |
-
- |
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450°F |
232°C |
Corn Oil
High-Oleic Sunflower Oil
Peanut Oil
Safflower Oil
Sesame Oil
Soy Oil
Sunflower Oil |
Refined
Refined
Refined
Refined
Semi-Refined
Refined
Semi-Refined |
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460°F |
238°C |
Olive Pomace Oil* |
- |
*This is NOT olive oil, the the oil a mixture of mixture of refined olive oil pomace oil and virgin olive oil. Olive pomace is the waste product after olive oil production. |
468 °F |
242°C |
Olive Oil* |
Light* |
*This grade of olive oil available is a mixture of refined olive oil and virgin olive oil. This has less virgin olive oil mixed in than "pure olive oil" |
485°F |
252°C |
Grapeseed Oil |
- |
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495°F |
257°C |
Soy Bean Oil |
- |
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510°F |
266°C |
Safflower Oil |
- |
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520°F |
271°C |
Avocado Oil |
Refined |
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Table information adapted from wiki Wikipedia "Smoke Points" article (2008)
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Source: 1. Title: Deterioration of natural antioxidant species of vegetable edible oils during the domestic deep-frying and pan-frying of potatoes; Authors: Andrikopoulos N. K.1; Dedoussis G. V.Z.2; Falirea A.3; Kalogeropoulos N.4; Hatzinikola H. S.1; Source: International Journal of Food Sciences and Nutrition, Volume 53, Number 4, 1 July 2002 , pp. 351-363(13); Publisher: Informa Healthcare 2. Title: Cancer Concerns With Olive Oil; Author: John Deane M.D. Date: 2001; Souce: Olive Oil Souce web site. |
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OLIVE OIL NEWS
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The effect of olive oil polyphenols on antibodies against oxidized LDL. A randomized clinical trial
August, 2011
reported in Clinical Nutrition
Volume 30, Issue 4, August 2011, Pages 490-493
Reseachers: Olga Castañera, b, Montserrat Fitóa, M. Carmen López-Sabaterc, Henrik E. Poulsend, Kristiina Nyyssönene, Helmut Schrödera, Jukka T. Salonenf, Karina De la Torre-Carbotc, Hans-Franz Zunftg, Rafael De la Torrea, Hans Bäumlerh, Antonio V. Gaddii, Guillermo T. Saezj, Marta Tomása, Maria-Isabel Covasa and for the EUROLIVE Study Group In this study demonstrated that daily consumption of 2 tablespoons of extra virgin olive oil reduces LDL (bad cholesterol). Extra virgin olive oil, with higher polyphenol levels, is more effective at reducing LDL that other olive oils with lower polyphenol levels.
The research showed increased the levels of an antibody that reduces levels of oxidized LDL cholesterol (bad cholesterol). High LDL is considered a risk factor of heart disease and stroke.
Olive oil polyphenols promote OLAB generation. This effect is stronger at higher concentrations of lipid oxidative damage.
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Olive oil consumption, plasma oleic acid, and stroke incidence. The Three-City Study
January 19, 2011
reported in Neurology researchers: C. Samieri, PhD,
C. Féart, PhD, C. Proust-Lima, PhD, E. Peuchant, MD, PhD,
C. Tzourio, MD, PhD, C. Stapf, MD, C. Berr, MD, PhD and P. Barberger-Gateau, MD, PhD This research suggest a protective role in reducing the risk of strokes for older people whose diet includes a high quantity of olive oil.
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Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study
November 29, 2010
reported in The American Journal of Clinical Nutrition: researchers: Benedetta Bendinelli, Giovanna Masala,
Calogero Saieva, Simonetta Salvini, Carmela Calonico,
Carlotta Sacerdote, Claudia Agnoli, Sara Grioni, Graziella Frasca, Amalia Mattiello, Paolo Chiodini, Rosario Tumino, Paolo Vineis, Domenico Palli, and
Salvatore Panico This research shows
an inverse association between increasing consumption of leafy vegetables and olive oil and CHD (coronary heart disease) risk. The woman with higher consumption of green leafy vegetables and olive oil had significantly lower incidents of CHD.
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Heart-Protecting Component of Olive Oil Discovered
April 2, 2009
reported in Molecular Nutrition & Food Research, lead researcher: Fatima Paiva-Martins, at the University of Porto, Portugal.
Scientists have discovered the polyphenol in extra virgin olive oil that gives greatest protection from heart attack and stroke. DHPEA-EDA is the main antioxidant in olive oil that protects red blood cells from damage.
more...
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Phytochemicals Make Olive Oil Even More Awesome Than Previously Believed
December 18, 2008
Extra-virgin olive oil contains 'phytochemicals', that can trigger the death of cancer cells according to research published in the BMC Cancer journal, suppressing the cancer gene HER2 and therefore reducing the risk of breast cancer. (more...)
Read about the heart-health benefits of phytochemicals (plant sterols, flavonoids and sulfur-containing compounds) according to the American Heart Association here.
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Heart Disease Prevention
November 9, 2008 32 simple steps we should all take to battle heart disease Pour on the Olive Oil
Men whose diet include as much as 2 ounces of Olive oil a day have an 82% lower risk of having a fatal heart attack than men who consume little or none. Olive oil is rich in monounsaturated fats-known to hinder the oxidation of bad LDL cholesterol into its artery – clogging form.... more... |
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Antioxidants and the Mediterranean Diet
November 9, 2008
Reference: (1) Visioli, Francesco and Galli, Claudio. “The Role of Antioxidants in the Mediterranean Diet.” Lipids, Vol.36, Supplement (2001). ...the importance of antioxidants and the role it plays in the Mediterranean Diet.... Phytochemicals (nonvitamin antioxidants) Polyphenols fall into the category of phytochemicals and are very abundant in the Mediterranean diet especially when it comes to “its high proportion of fruits and vegetables and to the consumption of red wine and olive oil.” ... more... |
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Calorie density: A tool to stop weight gain
November 8, 2008
By Karen Collins, M.S., R.D., C.D.N. The average American adult gains one to two pounds a year. Now, two new studies add to the mounting evidence that adults can fight this tendency by limiting the calorie density of our diets, particularly by including plenty of vegetables and fruits.... But nutritious foods high in healthful fat, like nuts and olive oil, were not associated with weight gain... more... |
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For good health, put heart in your cooking November 6, 2008
By CHRISTINE A. VERSTRAETE Too often, people think that developing heart disease dooms them to a life of boring, tasteless food. North Shore cardiologists Dr. Micah Eimer and Dr. Irwin Silverman challenge that notion by teaming up again with Chef Dawn Dlugosz of "A New Dawn Cooking School" which meets in Whole Foods Market, Northbrook, for a heart healthy cooking class in the grocery store's classroom. ... more... |
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