Olive oil is a key element of Mediterranean cuisine. Although it is best used as a salad dressing, if you are using it for frying, keep in mind: heating olive oil to high temperatures can spoil not only the taste but also make the food harmful.
Olive oil is known for its health benefits: it contains unique antioxidants and monounsaturated fats, which help prevent strokes, assist in weight loss, and reduce the risk of diabetes. However, to reap all these benefits, it should be consumed in its pure form or used for frying at low temperatures.
Why You Shouldn't Subject Olive Oil to High Temperatures
You can fry with olive oil, but only over low heat or when stewing — in this case, it retains its beneficial properties. However, increasing the temperature is not recommended. The fact is that olive oil has a relatively low smoke point — 140-190°C. This means that at high temperatures, it begins to emit toxic smoke, and the dish becomes bitter and saturated with carcinogens.
Types of Olive Oil
It is important to know which type of olive oil you are using, as there are two: refined and unrefined.
Refined
This oil has a higher smoke point: for extra virgin — 160–190°C, for virgin — up to 210°C. Refined oil undergoes several processing stages, making it less sensitive to high temperatures, increasing its shelf life, and reducing the intensity of its aroma. However, it contains fewer beneficial substances compared to unrefined oil.
Unrefined
Unprocessed oil has a rich flavor and aroma, retaining almost all the beneficial properties mentioned earlier. However, its smoke point is lower — 180-190°C.
Unrefined oil can be used to fry eggs, pancakes, and omelets, as the cooking time will be short. Nevertheless, for maximum health benefits, it is better to use it fresh, for example, in salads or for making homemade mayonnaise.
What Should Not Be Fried in Olive Oil
Some foods can pose the greatest danger when cooked using olive oil:
Pork, beef, fish, and lamb steaks.
Meat patties.
Chicken or turkey.
Dishes cooked in a cauldron. This cookware is designed for cooking at high temperatures.
Deep-fried dishes.
All these foods are better fried in sunflower oil. With olive oil, you won't achieve a crispy crust, for example, on chicken legs. It can only be added at the very end of cooking — and even then in small amounts, to give the dish a slight zest.
