Olive oil boasts a history spanning thousands of years in Mediterranean nations. Revered in the West as "liquid gold," "queen of vegetable oils," and "Mediterranean nectar," its esteem stems from exceptional natural health benefits, cosmetic properties, and ideal culinary applications.Premium edible olive oil is extracted through physical cold-pressing of fresh, ripe or slightly unripe olives, yielding a natural fruit juice. It stands as the world's only tree-derived oil consumed by humans in its entirely natural state. So what health risks does stir-frying with olive oil pose?
Is olive oil suitable for stir-frying?
Opposition to using olive oil for high-heat stir-frying primarily centers on its boiling point. Among vegetable oils, olive oil has the lowest boiling point, followed by canola oil. Its low boiling point means it may smoke when heated beyond its threshold during high-temperature frying, potentially producing harmful substances.However, in Italy, Spain, and Greece, people exclusively use olive oil for frequent frying without noticeable health issues. This is because refined olive oil has a significantly higher smoke point.
Another concern is that overheating low-smoke-point oils like olive oil may form trans fatty acids.This is possible, but only under conditions of prolonged high-temperature heating and repeated use. If not reused, it would take hours of high-heat cooking to form trans fatty acids—a scenario unlikely in home cooking.
What oil is best for stir-frying?
Different oils suit different cooking methods.Using the most expensive olive oil for stir-frying reduces its nutritional value significantly. So, what oil should we use for daily frying, stir-frying, and cooking?
To minimize oil smoke during stir-frying, use first-grade oil. When temperatures rise rapidly during cooking, oils with lower refinement levels produce large amounts of smoke quickly.First-press oil undergoes multiple pressings, resulting in a higher smoke point and reduced fumes. Among first-press oils, peanut oil, soybean oil, and rapeseed oil are particularly suitable for stir-frying. For those accustomed to using soybean oil but dislike its bean odor, opt for first-press soybean oil. Its higher refinement level removes the bean odor completely during processing.
What oil is best for cold dishes?
Olive oil and sesame oil are excellent choices for cold dishes. Olive oil contains polyphenols, which are easily destroyed at high temperatures, reducing its nutritional value. Additionally, olive oil is rich in monounsaturated fatty acids like oleic acid, which can transform into unhealthy trans fats when heated beyond its smoke point.Therefore, using olive oil for cold dishes better preserves its nutrients. Sesame oil, similarly high in unsaturated fatty acids, is also unsuitable for heating. When used in cold dishes, sesame oil provides sesamol, an antioxidant that helps eliminate free radicals in the body. This explains why sesame oil-based cold dishes are wildly popular across Singapore.
Additionally, many households habitually add a few drops of oil to soups after cooking to enhance flavor. Typically, sesame oil and peanut oil are preferred for this purpose.
The above outlines the risks of stir-frying with olive oil. Remember: while olive oil is beneficial, it excels in cold preparations. For frequent frying, sautéing, or deep-frying, it's best avoided.