Extra virgin olive oil and canola oil are more in the middle – you can stir fry or bake with them, but don't deep fry. Olive oil was found to be the most stable, had the greatest resistance to oxidative deterioration, and its trans. The dish can always be finished with virgin or extra virgin olive oil for its flavor without the risk of burning. Pan frying is a technique that uses about ⅓ of an inch of oil or more in the pan, but the food is not entirely submerged in the oil (that’s deep frying). The International Olive Council (IOC), the authority on olive oil, recommends the following temperatures for frying in olive oil. Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation. Bertolli Extra Light Olive Oil While many olive oils are made to be more flavorful and eaten on their own, there is also the Bertolli olive oil that is lighter and great for cooking. Olive oil is one of the most stable oils for cooking. Use Just Lite for stir frying, sauteing & shallow frying with making Parathas, Dry vegetables, gravies, etc. Olive oil will help your food form a crust and will help prevent your food from absorbing too much oil. If you are into frying, then this is a good option because it comes in a 2-liter container too. Sunflower Seed Oil. Extra Light Olive Oil This pale yellow olive oil has an exceptionally high smoke point, making it the ideal choice for frying, stir-frying and baking your favorite foods. High quality extra virgin olive oil is pricey, and dumping six cups of it in a Dutch oven to fry some chicken—instead of something more affordable like vegetable oil —seems like a waste. Contrary to popular belief, olive oil is one of the best oils for frying. Olive oil is considered a heart-healthy fat because of its high monounsaturated fat content, making it a good choice when we need to use fat in our cooking or dressings. During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils (24). As the name suggests, it's the liquid fat that's derived when whole olives are pressed. In general, when olive oil is used for cooking, it's best kept to pan frying only. But when you are using olive oil to stir-fry or in other heated applications, the flavor won't be as pronounced so there's no reason to spend the money on extra virgin grade oils. More peer review studies can be found here and here. Cooking With Olive Oil, A recent study revealed that fry­ing veg­eta­bles in extra vir­gin olive oil was actu­ally health­ier than boil­ing them. Often, the smoke point of olive oil is cited as the reason why olive oil should not be heated or used for cooking. Additionally, olive oil is mostly composed of oleic acid (Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. Keep in mind that oils deteriorate and become stale over time so be sure to use your oil while it's fresh and, after a year, even the best extra virgin probably won't be good for raw applications but can still be used for cooking. Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. With … The smok­ing point of olive oil is well above the tem­per­a­ture required for all but the high­est-heat cooking. The actual smoke point depends on the free fatty acid content and level of refinement. It helps in supporting your metabolism and makes you feel light. Olive oil performed better, showing more resistance to oxidation and degradation. And it’s much healthier for you too. The flavor can vary based on the altitude of the olive trees, the growing region, the time of the harvest and the extraction process itself. Regular olive oil and extra light tasting olive oil are the most cost efficient for frying. Celebrate the Health and Versatility of Olive Oil. If cost is not a factor, consider using extra virgin olive oil. If you're going to deep fry, light refined olive oil is a good way to go. Similarly, you'll find that all types of olive oil have about 120 calories per tablespoon. Extra virgin olive oil has the touchiest smoke point of all oils because of its lack of oleic acid and is therefore the easiest to burn. However, nearly all olive oil contains 14 grams of fat per tablespoon, even if the label describes it as light or extra light. Smoke Point: 410° F † / 210°C Spicy Spaghetti With Garlic and Olive Oil, The 8 Best Olive Oil Subscriptions of 2020, Turkish-Style Artichoke Bottoms (Zeytinyağlı Enginar), Understanding the Different Types of Olive Oil. They deep-fried and pan-fried potatoes at heat up to 374°F for up to ten successive sessions.