With an abundance of cooking oils available in the market today, it can be challenging to decide which oil to buy, especially when it comes to frying.

A recent study has shown that olive oil trumps seed oils for healthy frying, making it the best choice for this cooking method.

Background

Frying is a cooking method that involves cooking food in hot oil. The high temperature causes the food to cook quickly and develop a crispy texture. Depending on the oil used, frying can be an unhealthy cooking method.

Some oils, such as seed oils like canola, sunflower, and corn oil, can release harmful chemicals when heated to high temperatures, known as smoke point.

Smoke point is the temperature at which the oil starts to smoke and break down, releasing harmful byproducts like acrolein, acrylamide, and other free radicals known to cause inflammation and oxidative stress.

On the other hand, olive oil has a higher smoke point than seed oils, making it a better choice for frying.

Additionally, olive oil is loaded with antioxidants, healthy fats, and other nutrients that make it a healthier option, especially for those with heart conditions, obesity, and metabolic disorders.

The study

A study published in the Journal of Agricultural and Food Chemistry conducted by researchers from the University of the Basque Country in Spain compared the smoke points and stability of eight different cooking oils, including soybean, sunflower, corn, rapeseed, grapeseed, sesame oil, coconut oil, and olive oil.

The results showed that olive oil had the highest smoke point of all the oils tested, at 210°C, followed by soybean and corn oils at 200°C and sunflower oil at 195°C.

The study also found that olive oil was the most stable oil, showing the lowest level of peroxide, the primary marker of oil oxidation.

According to the study authors, the stability and high smoke point of olive oil come from its high content of monounsaturated and polyunsaturated fatty acids, which are more resistant to oxidation than saturated fats.

The researchers noted that seed oils, on the other hand, are high in omega-6 fatty acids, which can lead to inflammation and oxidative stress when consumed in excess.

Why olive oil is the best for frying

The results of the study show that olive oil is the best choice for frying, as it has a higher smoke point and is more stable than other oils.

Additionally, olive oil is rich in monounsaturated and polyunsaturated fatty acids, which are known to have positive effects on health.

Olive oil has also been shown to reduce the risk of heart disease, lower bad cholesterol levels, and improve insulin sensitivity, making it an ideal choice for those with metabolic disorders like diabetes and obesity.

Using olive oil for frying is also an excellent way to incorporate healthy fats into your diet, as studies have shown that consuming a Mediterranean diet rich in olive oil can lead to a longer and healthier life.

Conclusion

Choosing the right cooking oil is crucial for maintaining a healthy diet and reducing the risk of chronic diseases. With its high smoke point, stability, and nutritional benefits, olive oil is the best choice for frying.

So next time you head to the grocery store, consider swapping your vegetable oil for a bottle of extra-virgin olive oil and enjoy the taste and health benefits of this Mediterranean staple.