Olive oil has long been one of the healthiest natural vegetable oils.
Residents of countries that have the opportunity to use a wonderful product in their daily diet are distinguished by good health, retain their youth and beauty for a long time.
Today we will talk not only about the benefits of magic oil, but also find out if it is possible to fry in olive oil.
Is it possible to fry in olive oil: features of the chemical composition
Before you find out whether it is possible to fry in olive oil, you need to figure out why it is so attractive to cooks.Collection and harvesting of olives is carried out from late October to March. Since olive fruit oxidizes rather quickly, it is very important to harvest the crop quickly and process it immediately in order to obtain a high-quality plant product. Olive oil is made by pressing the fruit pulp of olives.
The composition of a quality product, namely first cold pressed oils, is characterized by a high content of fatty acids:
Oleic acid - from 60 to 80%;
Omega 9 - from 4 to 14%;
Palmitic acid - up to 1%.
Omega 3 - up to 0.8%.
Also vegetable oil contains:
Terpene alcohols;
Squalene;
β-sitosterol.
In addition, olive oil includes such valuable vitamins as A, D, E, K.
The natural product, produced by cold pressing, is not subjected to heat treatment, therefore it retains all its rare properties. At +5°C this oil becomes cloudy. If you return it to normal conditions, it will again acquire a yellow-golden color.
Is it possible to fry in olive oil: the benefits and harms
Olive oil is not only used in the art of cooking. It is also widely used in cosmetology. Let's take a closer look at how useful this Mediterranean product is:1. Oil is perfectly absorbed by the body. It speeds up the metabolism, relieves hunger and has a beneficial effect on the stomach.
2. The product strengthens the cardiovascular system. Its regular use is an excellent prevention of many diseases.
3. Normalizes blood pressure.
4. Heals burns, wounds, insect bites.
5. Maintains muscle tone.
6. Improves vision.
7. Helps in the treatment of psychological diseases.
8. Reduces the risk of developing cancer cells, that is, minimizes the risk of malignant tumors.
9. Removes waste and toxins.
10. Has a rejuvenating effect on the skin.
11. Moisturizes and softens hair.
Contraindications
The use of olive oil is harmful for people suffering from cholelithiasis and high blood cholesterol. This is due to the pronounced choleretic effect of the product.The abuse of vegetable oil leads to additional stress on the gastrointestinal tract. In this regard, the risk of diabetes mellitus and fatty liver hepatosis increases significantly. So, the daily dose of oil should not exceed two tablespoons.
Also, olive oil is contraindicated for people who are struggling with excess weight and are on diets. This is due to its high calorie content: 100 grams of the product accounts for 900 kcal.
Is it possible to fry in olive oil: features of frying
Despite the fact that the composition of the oil is rich in unsaturated fatty acids, it is quite resistant to oxidation under heating conditions. According to experts, the ideal olive oil for frying is virgin olive oil, the acidity of which does not exceed 0.8%.1. High calorie content. Products cooked with olive oil become more caloric, but do not lose their benefits. The high temperature of heating vegetable oil allows you to cook food quickly and retain more nutrients in the products.
2. Most housewives are wondering which olive oil to choose for frying: unrefined or refined. Extra virgin oil is very convenient for frying vegetables that are cooked at a temperature of about 140°C. Experts also recommend cooking semi-finished products, potato and egg dishes that require a temperature of 160 ° C with such oil.
Refined olive oil is suitable for frying foods at higher temperatures, around 240°C. These delicious crispy dishes are unfortunately not suitable for a healthy diet, so you should not abuse them.
To prevent the oil from forming carcinogenic compounds, make sure that it does not burn or smoke.
3. Frying products in olive oil mixed with sunflower oil is strongly discouraged by specialists. The fact is that these two oils have different combustion temperatures. When olive oil just begins to warm up, sunflower oil is already smoking and releasing toxic substances.
1. Cooks strongly recommend using olive oil to lubricate meat or to prepare a marinade. The dish will become not only tastier, but also incredibly juicy.2. Dry food thoroughly before frying in oil. This will avoid such trouble as splashing.
3. Olive oil is very economical because it expands when heated. Thanks to this feature, it can be used less when frying. For this reason, for cooking, you need to use dishes of small diameter and with high walls.
4. So that the temperature of the olive oil does not drop sharply, the products in the pan should be laid out gradually.
5. If the oil is heated to 190°C, it can be used up to 4 times. It is enough after the next frying to strain it through a small piece of gauze.
Thus, it is possible to fry food in olive oil at a gentle temperature. However, eating it raw is much healthier.
Although sunflower oil is the most common cooking oil, it is recommended to limit its use as much as possible. The reason lies in the fact that sunflower oil contains a significant amount of omega-6 fats - unlike omega-3 fats, regular consumption of omega-6 negatively affects health.
Alternatives to sunflower oil include unrefined olive and coconut oils, as well as cheaper canola oil. As for frying with olive oil, it is important to note that although it loses some of its beneficial properties when heated, its composition does not change - as a result, the body receives Omega-9 fatty acids that are classified as safe for health.
Why is sunflower oil harmful?
Any type of sunflower oil (including unrefined oil) is approximately 60-80% omega-6 fats. Although these fats do not cause direct harm to the body, their use in large quantities disrupts metabolism, significantly increasing the body's need. In contrast, omega-9 fats from olive oil do not increase this need.
Research suggests that the best ratio of omega-3 and omega-6 fats is 1 to 1 - in order to balance the harm of sunflower oil, 10 g of omega-3 fats should fall on each tablespoon of this oil, which is equivalent. In reality, most people do not think about it, consuming Omega-3 and 6 in proportions of 1 to 10 or even 1 to 20.
Omega-6 and Omega-3 imbalance
The result of an imbalance of Omega-3 and 6 is the occurrence of all kinds of micro-inflammation in the body and disruption of cell regeneration processes (1) . The situation is aggravated if the diet is initially deficient in Omega-3 - which is quite typical. In fact, to maintain health, sunflower oil should be used in extremely small quantities.
Unfortunately, refined sunflower oil and corn oil similar to it are widely used not only in convenience foods and fast food (hamburgers and french fries are fried on them), but also in most ordinary restaurants. The reason is cheapness, long shelf life, neutral taste and the ability to tolerate high temperatures (about 200-250˚C) without burning through.
Can you fry in olive oil?
Safe alternatives to sunflower oil are olive oil and canola oil. These oils consist predominantly of omega-9 monosaturated fatty acids, which are neutral for health and do not affect the balance of omega-6 and omega-3. However, the main question often becomes whether it is safe to fry in olive oil and whether it loses its properties when heated.
The good news is that although when olive oil is heated to high temperatures (and frying means heating above 200˚C), the antioxidants contained in it partially lose their properties, harmful elements do not appear in the composition. In other words, olive oil is safe both for frying food and for regular consumption in reasonable amounts.
Refined olive oil
It is also important to know that for everyday frying you do not need expensive cold-pressed olive oil at all - it is more suitable for adding to salads. For regular cooking, you can use refined olive oil or canola oil - they are much cheaper and are sold in any large supermarket.
However, remember that manufacturers often try to mislead consumers by releasing sunflower oil with the addition of olive oil. Unfortunately, most often the content of olive oil in such mixtures is no more than 5-10% - in other words, this is ordinary sunflower oil. Before buying, always carefully study the composition of the oil on the package.
Coconut oil for frying
Apart from olive oil, another good option for cooking is coconut oil. It perfectly tolerates high frying temperatures, has a pleasant taste and a unique fatty acid profile in its composition. Essentially, coconut oil is a plant-based version of saturated animal fats, but contains no cholesterol.
FitSeven has written at length about how a person's body is extremely reluctant to convert their calories into subcutaneous fat - making it ideal for a diet. Coconut oil fatty acids are mainly used by the body as a source of daily energy and a material for the synthesis of hormones (primarily testosterone).
Can you fry in butter?
Unfortunately, regular butter is completely unsuitable for frying, as it starts to burn at temperatures above 150˚C. An alternative may be, widely used for cooking in India and South Asian countries. Unlike butter, ghee tolerates high temperatures well and has a much longer shelf life.
Cooked with ghee, food acquires a pleasant caramel flavor and amber color, and the oil itself contains a large amount of vitamin A and vitamin E. You can buy ready-made ghee butter or cook it at home from regular unsalted butter. Separately, we note that there are practically no harmful Omega-6s in ghee oil - since they are not found in milk either.
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The worst choices for cooking are sunflower, soybean and corn oils, which contain a large amount of omega-6 fatty acids harmful to metabolism. The best oils for frying are olive, coconut and canola oils (including refined versions of these oils), as well as ghee.
Scientific sources:
- The Shocking Truth About Sunflower Oil,
- Why it's best not to cook with extra virgin olive oil,
- debunking the common myths about palm oil,
Olive oil has been in great demand among many buyers for a long time, as it has many useful properties, as well as a refined taste, but many are interested in a simple but important question, is it possible to fry in olive oil, is it harmful to human health and what kind of oil frying stop your choice.
Do they fry in olive oil and which olive oil is suitable for frying?
We note right away that it is possible to fry your favorite potatoes, meat, vegetables and other products in olive oil, but in order for the finished dish to turn out not only tasty, but also healthy for the body, it is important to observe the temperature regime and not fry “at the maximum”.
There is such a thing as the smoke point of oil (at which it begins to burn, smoke, and substances harmful to the body can be released) and it is important to take it into account when frying. For olive oil it is:
- Extra Virgin Olive Oil(Extra Virgin - unrefined, cold pressed) = 210 degrees Celsius.
- Olive oil refined(Olive Oil) = 220 - 242 degrees Celsius.
As you can see from the example, refined olive oil is better for frying and withstands higher temperatures, while it is cheaper in cost and contains fewer nutrients (no need to worry that after frying it will become less useful, unlike quality cold oil). spin). Extra virgin olive oil can sometimes also be used for frying at a low temperature, but when frying, it will lose almost all of its beneficial properties.
Useful advice: when frying, olive oil is added less than regular sunflower oil, as it expands in volume when the temperature rises.
In conclusion to the article, it can be noted that knowing which olive oil for frying and which for salad and dressing various dishes, it will be easier for you to make your choice when buying olive oil. Try to fry foods in olive oil at a low temperature and then it will not spoil the taste of the dish, and also retain a small part of its beneficial properties and will not harm your health.
What oil can be used to fry your favorite dishes without harm to health? Will mustard oil do the trick, or should ghee be preferred?
Recently, such a variety has appeared on the shelves that it is almost impossible to decide and be sure of the final result.
We often focus on smell, and with other products it works, but not in this case.
Refining is far from always a guarantee that every fried piece that gets into your mouth will not do harm.
So, it's time to find the truth among labels and advertising slogans.
- What vegetable oil can be used to fry without harm?
- What kind of oil can be used for frying - ghee or butter?
- Coconut, mustard, avocado or olive?
- The whole truth about how vegetable oils are made
- Secrets of use and subtleties of proper frying
What vegetable oil can be used to fry without consequences and harm to health? What is important to consider?
Fats are essential in the human diet.
Without them, lipid metabolism is impossible, as well as full protection of internal organs from the external environment.
Our hormonal levels and the precise functioning of the immune system directly depend on fats.
A large proportion of the cell wall consists of this substance.
Not to mention the brain, which, in fact, is a whole lipid. The lack of this substance leads to obesity, an unflattering condition of the skin and nervous system.
We need fats without fail, because it is so important to choose those that will be most useful to the body.
Not every oil is suitable for frying
When choosing oil for frying, there are a few key points to consider:
- How does it actually behave in a pan. More precisely, at what heating carcinogens will begin to be released. The smoke point is an indicator that indicates the destruction (decay) of fats into aldehydes, ketones, peroxides and other substances that are certainly harmful to the human body. They are the cause of cancer, destructive processes in the gastrointestinal tract and even in the nervous system.
- How many bad fats are in butter? Saturated lipids provoke the development of cardiovascular diseases and obesity. Anyone who monitors their health and does not want to give all the money to doctors should minimize the intake of saturated fats in the body.
- Oxidation index. It shows how long the oil can be heated. It is important when we talk about reheating ready meals.
- The amount of impurities in a particular form. For example, in vegetable, they are practically absent, which cannot be said about animal fats.
Is local oil the best choice?
Sometimes the smartest choice is to choose a "local" oil, made from raw materials that have grown in your homeland.
Especially if a person is prone to allergies.
It is possible that the rash on the skin, which appeared for no reason at all, is a consequence of the use of an exotic colleague.
If you want to try something new, read the information below.
Tip: Try to cook food in small quantities, this will eliminate the need for reheating food and excess carcinogens.
What oil can be used to fry without harm to health - ghee or butter?
Ideally, the oil should be chosen based on your plans. What kind of dish is to be prepared? What is the duration of frying required?
All this plays a role.
Butter
Creamy
Only 85% consists of fat, we will classify everything else in its composition as impurities, because they do not contribute to the application of interest to us.
Many dishes of Norman and English cuisine involve the use of this particular oil, but butter is only suitable for quick frying, otherwise it quickly rancid, darkens and smokes.
It turns out a perfect golden crust, but it is important to monitor the low level of fire.
Ready meals have a light nutty aftertaste.
Alas, harmful, saturated lipids make up as much as half of the total, it cannot be called useful.
On the other hand, a small piece carries a daily dose of vitamin A, which is especially important for vision.
The smoke point starts at 120°C and above. Complicating the situation is the fact that good, natural oil is hard to find.
Dishonest manufacturers add low-quality vegetable fats there every time.
Ghee butter
Ghee
It is also called ghee oil. It is the basis of Indian dishes and, according to Eastern healers, has a healing effect.
When asked if it is possible to fry in olive oil, the answer is unequivocal: yes. Olive oil is one of the best for frying - it can be heated to very high temperatures (170-180 degrees) without splitting and losing its valuable properties. In order for food fried in such oil to benefit the body, you should understand all the intricacies of the process.
1. Olive oil is high in calories, which means that foods will become more caloric during frying.
Olive oil contains about 900 kcal per 100 ml. But at the same time, it almost entirely consists of unsaturated fatty acids.
Unlike saturated ones, they are well absorbed by the body. It is believed that the main component of olive oil - oleic acid - helps to reduce the level of "bad" cholesterol and increases the level of "good". In addition, it improves digestion and metabolism.
Due to its high heating temperature, olive oil allows you to cook food faster, which means more nutrients are retained. The protective layer formed on the surface of the proteins does not allow a large amount of olive oil to penetrate inside.
As a result, the products do not become more fatty, and vitamins and minerals are preserved. Thus, the calorie content of the dish does not increase, but the benefits remain.
2. Which oil is better to fry, extra virgin or refined
Extra virgin olive oil of the highest class (first pressing) retains a maximum of useful properties. It is best to add it to salads as a dressing.
The heating temperature of this oil allows you to fry foods with a high water content, such as vegetables, without harm. They are cooked at 130ºС-140ºС. Food cut into pieces or quick preparations, such as egg dishes, potatoes, meatballs, convenience foods, dishes in batter or breadcrumbs, are fried at a temperature of 160ºС-180ºС. They can also be fried in this oil.
Refined olive oil is more suitable for frying food at high temperatures (up to 230ºС-240ºС). Remember that dishes cooked with a crispy crust are no longer healthy. In addition to frying, there are other methods of heat treatment, such as stewing, baking or steaming. They are more suitable for a healthy lifestyle.
Whichever you choose, make sure it doesn't burn in the pan. In this case, it forms harmful substances with carcinogenic properties.
3. Is it possible to fry in olive oil mixed with sunflower
Perhaps such a product will cost you less, after all, natural extra virgin olive oil costs quite decent money in our country. But frying on such a hybrid of oils is impossible.
This is all due to the difference in combustion temperature - sunflower oil has a lower temperature, and it will begin to smoke when the olive oil is just warmed up. Consequently, we will again receive substances that are toxic to the body.
4. Secrets of frying in olive oil
Culinary experts recommend using dishes with a small diameter and high walls for frying in olive oil. This will allow you to use more oil in a smaller area, as it expands when heated.
Products should be laid out gradually, in order to avoid a sharp drop in oil temperature. They must be dry so that the oil does not splatter. In addition, you can pre-marinate meat in it, including for cooking on charcoal. So it will become more juicy and tasty.
Reuse of oil in a pan is acceptable if it has not been heated above 190ºС.
5. Store frying oil in the refrigerator
It is known that over time, oils lose their properties and deteriorate. It is best to use them within the first year after manufacture. If you put olive oil in the refrigerator, a natural sediment appears in it. This is not harmful - the precipitate completely disappears when heated. A dry, dark and cool place without extraneous odors is more suitable for storing oil.
Using materials: kuking.net and wikipedia