The consumption of fats is essential for our bodies to function properly, as they provide the necessary energy to carry out our daily activities. Among the different types of fats, the healthiest are the monounsaturated fats, which are abundant in extra virgin olive oil. However, there is a lot of debate surrounding the question of whether it is good to cook with olive oil or not. In this article, we will explore the topic and address any doubts or concerns you may have.
The Benefits of Extra Virgin Olive Oil
Extra virgin olive oil has many excellent health properties. It is beneficial for digestion, heart health, obesity, and diabetes. With all these benefits in mind, let’s dive deeper into whether cooking with extra virgin olive oil is a good idea.
Debunking the Myth
There is a widespread belief that olive oil should only be consumed raw and not used for cooking. However, cooking with extra virgin olive oil is not harmful at all. In fact, it is the best option among all the available fats for cooking.
When you cook or fry at high temperatures (180ºC), all oils oxidize upon contact with the air, producing harmful aldehydes and peroxides that can negatively impact your health.
Oils with higher levels of polyunsaturated fats, such as corn, soybean, and sunflower oil, generate more aldehydes when heated. On the other hand, olive oil, which is rich in monounsaturated fats, produces a much lower amount of aldehydes when exposed to high temperatures. Extra virgin olive oil is particularly resistant to frying temperatures, remaining stable and unaltered even at 180ºC, unlike any other oil on the market.
Why Extra Virgin Olive Oil is the Best Choice
Compared to sunflower oil or other polyunsaturated seed oils, extra virgin olive oil is a much better option for frying. Polyunsaturated fats, due to their double or triple bonds, produce harmful free radicals and toxic aldehydes when heated excessively or reused.
Additionally, using extra virgin olive oil has another advantage: the natural antioxidants it contains help prevent oxidative degradation of the oil. This means that fried foods cooked with extra virgin olive oil will be healthier, the oil will last longer, and fewer toxic compounds will be formed.
Considering all these factors, here are some recommendations for cooking with extra virgin olive oil:
- Always use extra virgin olive oil.
- Avoid sudden temperature changes when cooking. Gradually add frozen foods to the pan.
- You can reuse extra virgin olive oil up to 4-5 times, as long as you remove any residue after each use and avoid burning it.
- Do not let the oil smoke; this means it is burning.
- To remove excess fat from cooked foods, place them on absorbent kitchen paper.
- Ensure that the food is dry before frying, as water can cause the oil to decompose.
- For foods with high water content, fry them at temperatures between 130-145ºC. For breaded or battered foods, a temperature of 160ºC is recommended. For small items like potatoes or eggs, use a temperature of 180ºC.
- Remember that, despite its wonderful qualities, extra virgin olive oil should still be consumed in moderation as it is a calorie-rich fat.
I hope this article has cleared up any doubts you may have had about whether it is good or not to cook with olive oil. For more information on nutrition, I recommend checking out the courses offered by our school.
