Extra virgin olive oil has a smoke point around 375° Fahrenheit, which is low compared to many other common cooking oils like canola oil, coconut oil, and avocado oil. Help them thrive even when the temperature drops. Let's start with an explanation of what olive oil is, exactly. Glad to hear. Since olive oil is predominantly an unsaturated fat, some people claim it is not suitable for cooking. Compared to commercial vegetable oil blends, extra virgin oil had lower levels of oxidation (, Much lower concentrations of aldehydes form when shallow frying fish in extra virgin olive oil compared to sunflower oil (, In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. There are very specific standards oil has to meet to receive the label “extra-virgin.” Because of the way extra-virgin olive oil is made, it retains more true olive taste, and has a … This double bond can be broken, which makes monounsaturated fat slightly more prone to oxidation than saturated fat (11). Regular olive oil is … Olive oil is heart-healthy and incredibly delicious. A refined or light olive oil will have a higher smoke point than an extra virgin oil, and would be the best choice for frying in olive oil. tips & tricks Cooking With Extra Virgin Olive Oil. Typically, olive oil is a safer bet when cooking because of the higher smoke point and neutral flavor, and extra-virgin olive oil is ideal for a flavorful dressing, a dip for bread, or a last minute pour over a cooked piece of meat. It’s the oil that comes from the first pressing of the olives, and is considered the finest, having the freshest, fruitiest flavor," Harlan says. Avocado oil is high in potassium and vitamin E, which keep the blood vessels healthy by eradicating free radicals. All can be made in 45 minutes or less. Vitamin E has antioxidant properties, and research demonstrates that it can increase the resistance of fatty acids to oxidation (18). Extra-Virgin Olive Oil. Either way, they are both fairly heat-stable cooking oils, and each has its own merits. I’ve never had any issues when using it as a base to fry foods in, ie onions, garlic etc, and roast potatoes basted in virgin olive oil always turn out perfectly. While the body does need omega-6s, sunflower oil contains a lot of omega-6 fatty acids which have been found to be pro-inflammatory, omega-3s are found to be anti-inflammatory. Here is the structure of a monounsaturated fatty acid; Lastly, polyunsaturated fats contain multiple (poly) double bonds, and they are more prone to oxidation than other fatty acids (12). Related: How to Store Olive Oil in Your Kitchen. The smoke point is the temperature at which an oil begins to smoke and oxidize (break down into free fatty acids) which can result in the release of free radicals. Extra virgin olive oil is the best choice for salad dressings and marinades, as well as a finishing oil drizzled over cooked pasta or vegetables. According to the USDA Food Composition Database, extra virgin olive oil contains the following amounts of fatty acids per 100 grams (9); Firstly, there are three primary groups of fatty acids, and these are as follows; All three of these fats contain the elements carbon and hydrogen. The smoke point of oil—the temperature at which the oil starts to burn—is another metric that people use to judge the merits of a particular cooking fat. tips & tricks Cooking With Extra Virgin Olive Oil. While not quite as stable as saturated fat, these fatty acids are reasonably resistant to oxidation, and olive oil contains a range of protective antioxidant compounds too. 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