Do you have a nutrition question? 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. But, like Ann, I frequently saute and roast vegetables in oil and I use extra virgin olive oil. These were all issues that I discussed in my previous article. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. But these figures are not nearly as reliable as you might think. (Your first clue is the bluish smoke that starts to fill the air.) Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking. It would be perfectly safe to cook with but you might not get quite as much of the subtle flavor and aroma that you’re paying a premium for. Indian cooking needs are not suited to substitute this oil for our regular vegetable oil. If you’ve been hesitant to use extra virgin olive oil for high heat cooking, read on. Perhaps you’ve seen charts that list the exact temperature at which various types of oil will begin to smoke. I’ll spare you all the boring details (although here is  a link to the study if you want to geek out on lipid peroxidation, oxidative stability and UV coefficients.). If an oil has already been heated, for example, its smoke point will be quite a bit lower the second time. If you would like to listen to the audio, please use Google Chrome or Firefox. I’d love to hear from you! First, let’s clear up some misunderstandings about smoke point. One thing to note is that it was not quite as resistant to oxidation. The other standout in this comparison was coconut oil. This is something you definitely want to avoid. The only time I can ever remember having olive oil start to smoke was when I put it in a skillet, turned on the heat, and got distracted doing something else in the kitchen. Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, based on its superior ability to resist oxidation, as well the low formation of harmful compounds Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. Copyright © 2020 Macmillan Publishing Group, LLC. Oils that are high in monounsaturated fats, such as avocado and olive oil, or saturated fats, such as palm and coconut, will produce far less HNE when heated. “I sauté and roast vegetables often and have been trying to figure out what is the best oil to use. Unlike smoke, HNEs are odorless, flavorless and invisible. If you have a comment or nutrition question for me, you’ll find me on Twitter, Facebook , and Instagram. Do Olives and Olive Oil Have the Same Health Benefits. Call the Nutrition Diva listener line at 443-961-6206. There's new research on the best oils to cook with. In fact, there was a great study done just last year that confirms a lot of what I discussed in my, I’ll spare you all the boring details (although here is. This healthful and delicious oil is also healthful when heated. I was under the impression that I should not use extra virgin olive oil (EVOO) because it does not have a high smoke point. I know you addressed this in 2011, and am wondering if this or any other studies since then have changed your recommendation?”. Summary Olive oil is rich in monounsaturated oleic acid. Extra virgin olive oil has three key qualities that make it an excellent cooking oil: it contains predominantly stable monounsaturated fatty acids, it has a low level of free fatty acids and it has a high level of protective antioxidants. For these reasons, cooking with olive oil appears to be a reasonably good choice. Although the exact temperature at which an oil will start to smoke in any given situation may be hard to predict, it’s pretty easy to tell when you’ve reached it. The main downside is that overheating can adversely impact its flavor. In fact, there was a great study done just last year that confirms a lot of what I discussed in my previous article on cooking with oils but adds some important new information. Smoke point is not the primary consideration.when choosing a cooking oil. Coconut oil is, of course, also much higher in saturated fat and (correspondingly) lower in monounsaturated fat. Extra virgin olive oil is primarily a source of monounsaturated fatty acids. That’s right: extra virgin olive oil was more stable than light or refined olive oil, perhaps because it is higher in antioxidants. They looked at antioxidant capacity of the oils. Choose the right olive oil for the job. Adding other foods to the oil may also alter the smoke point. Let's start with an explanation of what olive oil is, exactly. (Those same antioxidant compounds, by the way, are a big factor in the characteristic aroma and flavor of really high quality olive oil.). We are currently experiencing playback issues on Safari. Recent research, however, claims that extra-virgin olive oil is a better cooking oil than most vegetable oils. The flavor can vary based on the altitude of the olive trees, the growing region, the time of the harvest and the extraction process itself. Here's everything you need to know about cooking with olive oil: 1. Refined and filtered oils will generally have a higher smoke point than unrefined and unfiltered oils, but even this is a generalization with lots of exceptions. The age of an oil may be a factor. It can withstand heat and is less likely to be oxidized because of … Dr. Rupali Datta, advises, "It is better to use extra virgin olive oil only for raw or cold cooking. This includes grapeseed, sunflower, safflower, and rice bran oil. Quality extra virgin olive oil is an especially healthy fat that retains its beneficial qualities during cooking. Extra virgin isn't the only game in town. Your best protection against HNE formation is to avoid high-heat cooking with oils that are high in polyunsaturated fats. They tested the effects of heating to various temperatures and holding them at high temperatures for various lengths of time. Perhaps you’ve seen charts that list the exact temperature at which various types of oil will begin to smoke. Here’s the upshot of all of this analysis: Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, based on its superior ability to resist oxidation, as well the low formation of harmful compounds. But these figures are not nearly as reliable as you might think. Is Extra Virgin Olive Oil Good for High-Heat Cooking? A greater concern is the formation of HNEs, a toxic compound created when highly unsaturated oils are heated. As the name suggests, it's the liquid fat that's derived when whole olives are pressed. There are many factors that impact smoke point even more than what plant (or animal) the oil comes from. Or, leave a message on the Nutrition Diva listener line at 443-961-6206. Keep a more economical extra virgin olive oil on hand to cook with and drizzle the fancy stuff on at the end. Subscribe and listen to the Nutrition Diva on Apple Podcasts, Spotify, Google Podcasts, Stitcher, or your favorite podcast app. Your question could be featured on the show. But if you have been anxious about cooking with extra virgin olive oil, worry no more! In addition to looking at smoke point and the formation of harmful by-products like HNE, the Australians also studied the tendency of oils to form free radicals when heated. But last year, a group of Australian researchers did a very comprehensive analysis of ten common cooking oils to see which ones were the most stable at high heat. Coconut oil has a much higher smoke point than extra virgin olive oil and performed similarly in terms of the formation of harmful compounds. You may still want to save your really expensive unfiltered extra virgin olive oil for off-heat uses. Quick & Dirty Tips™ and related trademarks appearing on this website are the property of Mignon Fogarty, Inc. and Macmillan Publishing Group, LLC. Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Labels on extra-virgin olive oil suggest using the oil on cold foods like salads or pastas. Coconut oil remains a good choice for high heat cooking. Quick and Dirty Tip: If your oil has gotten too hot and started to smoke, it's best to let it cool and discard it. If we look at the smoke points of extra virgin olive oils, …

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