Can you cook with olive oil
Despite being used traditionally for all cooking methods in the Mediterranean, it’s often said you can’t cook with olive oil due to its lower smoke point, compared to other vegetable oils. But is that really the key to choosing safer cooking oils?
Despite being used traditionally for all cooking methods in the Mediterranean, it’s often said you can’t cook with olive oil due to its lower smoke point, compared to other vegetable oils. But is that really the key to choosing safer cooking oils?
Sue Radd20 Mar 2023, 12:38 AM
When you heat oil . . .
It starts to break down and can result in the production of harmful oxidative and polar compounds linked to diseases such as Alzheimer’s and Parkinson’s.
While heating any oil to smoke point is unwise, new research suggests this marker should not be the only benchmark for determining the safety of cooking oils.
Which oil is most stable?
An Australian study compared the performance of nine supermarket oils when heated to domestic cooking temperatures—extra virgin and refined olive oils, canola, rice bran, grapeseed, coconut, peanut, sunflower and avocado.
The researchers concluded that smoke point alone is not the best predictor of stability and safety when heating cooking oils. The most stable and healthiest oil to cook with was extra virgin olive oil (EVOO). This is likely due to its lower content of polyun-saturated fatty acids (so less prone to oxidation), lack of refining and higher antioxidants compared to other oils.
The least stable oils when heated were canola, grapeseed and rice bran.
Tips for cooking with oils
https://res-3.cloudinary.com/amn/image/upload/c_fit,f_auto,h_320,w_700/Eggplant-recipe_ulp7pd.jpg
Baked eggplant halves with Mediterranean topping
Succulent eggplant flavoured with plenty of sofrito, an antioxidant-rich sauce made of extra virgin olive oil, onions and tomato.
Preparation: 15 mins | Cooking: 80 mins | Serves: 8
Ingredients
Method
Serving
Serve hot or at room temperature. (Store in the fridge for up to five days.)
Tips
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