Health and Nutrition
Is Olive Oil Really the Best Choice for Frying?
What makes olive oil different from other oils when frying, and which oil is the best choice?
Frying is not recommended and is generally unhealthy. Heating any type of oil causes oxidation and the formation of free radicals, which compromise both the quality of the oil and the food being fried. No oil is completely resistant to heat.
Every oil has a smoke point — the temperature at which it begins to break down and burn, producing visible smoke. This is the stage at which the oil becomes damaged and harmful.
The smoke point of an oil depends on several factors: the size of the pan, the amount of oil used, and the type of food being fried. With olive oil, determining the exact smoke point is difficult because it varies according to olive type and pressing method. Its smoke point generally ranges between 160°C and 240°C. However, if you do choose to fry, olive oil is still a better option than refined oils such as soybean or canola.
Studies show that heated olive oil retains some of its beneficial properties. Although its nutritional value does decrease under heat, it does not lose everything; several components remain intact. High-quality cold-pressed olive oil contains polyphenols, tyrosol, and other antioxidants that help prevent oxidation during heating — advantages that refined oils do not offer.
Cold-pressed coconut oil is another good option for frying. It has a relatively high smoke point of around 180°C, though its distinct flavor may not be suitable for everyone.
Unrefined cold-pressed avocado oil can be an even better choice, with a smoke point of about 250°C, making it more heat-resistant than olive oil.
In conclusion, frying is unhealthy and best to minimize it. If you do decide to fry, avoid heating oil until it smokes, use low to moderate heat, fry for the shortest possible time, and never reuse oil — a common practice in fried food stalls such as schnitzel and falafel shops. Cooking foods in olive oil does not destroy its essential fatty acids. While frying at high temperatures is damaging and not recommended, olive oil is still preferable to any refined oil.
