Is Olive Oil Really the Best Choice for Frying?

Frying is not recommended and is generally unhealthy. Heating any type of oil results in oxidation and free radicals, which compromise the quality of the fried food. No oil is completely resistant to heat.

Every oil has a smoke point—the temperature at which the oil begins to break down and burn, visibly producing smoke. This is the temperature at which damage occurs.

The smoke point of any oil depends on the size of the vessel, the amount of oil used, and the food being fried. With olive oil, it's hard to determine the exact smoke point because of the differences in olives and pressing quality. The smoke point ranges between 160 and 240 degrees Celsius. However, when you decide to fry, olive oil is a better choice than refined oils like soybean and canola.

Studies have shown that heated olive oil retains some of its benefits. While its nutritional value decreases somewhat, heat does not destroy everything; some substances are preserved. Good cold-pressed olive oil contains polyphenols, tyrosol, and other antioxidants, which help prevent oxidation during prolonged heat exposure, something refined oils lack.

You can also fry with cold-pressed coconut oil, which even has a relatively high smoke point—about 180 degrees Celsius. However, coconut oil has a strong flavor that not everyone likes.

Unrefined cold-pressed avocado oil can be even better than olive oil, as its smoke point is 250 degrees Celsius.

In conclusion, frying is unhealthy and best avoided. If you choose to fry, do not heat oil until it smokes, use low heat, fry for as short a time as possible, and avoid reusing oil, which is common in fried food stalls like schnitzel and falafel places. Cooking food in olive oil does not destroy its essential fatty acids. Frying at a high smoke point temperature will cause damage and is not recommended, but it is still preferable to any refined oil.