What is the smoke point of extra virgin olive oil?
The smoke point of any oil can be defined as the point at which the oil begins to break down and turn into smoke. The smoke point of oils is related to their free fatty acids and acidity. The lower the acidity, the higher the smoke point. When it comes to extra virgin olive oil, we see the following points:
Extra virgin olive oil contains free fatty acids ranging from 0.2% to 0.8%. This percentage indicates the variation in the high smoke point of EVOO.
The heating point of olive oil!
The smoke point of any oil can be defined as the point at which the oil begins to break down and turn into smoke. The smoke point of oils is related to their free fatty acids and acidity. The lower the acidity, the higher the smoke point. When it comes to extra virgin olive oil, we see the following points:
Extra virgin olive oil contains free fatty acids ranging from 0.2% to 0.8%. This percentage indicates the variation in the high smoke point of EVOO.
Processed olive oils also have a lower FFA level, and they have high and consistent smoke points.
People have spread various myths about cooking with EVOO. If you are confused about it and want to know the truth, you are in the right place. Here are scientific facts that can help you tackle your confusion.
The maximum heating point of olive oil depends entirely on its quality. High-quality extra virgin olive oil has a high heating point due to its lower free fatty acid level. Since our main concern here revolves around extra virgin olive oil, one point to keep in mind is that this oil may be a more expensive choice, but a healthy one.
The high smoke point of extra virgin olive oil is between 185 °C and 210 ºC depending on the FFA. According to the International Olive Oil Council, EVOO is the most stable fat, able to withstand frying temperatures. It can be reused several times, and its digestibility is not affected at all.
When it comes to the boiling point of extra virgin olive oil, it is 700 ºC, far higher than its smoke point. Olive oils are rich in oleic acid, the reason for their stability, and extra virgin olive oils are rich in antioxidants and polyphenols that fight the breakdown of oil particles and prevent the formation of free radicals. Extra virgin olive oil therefore has a higher smoke and boiling point compared with other cooking oils, which makes it stable and well suited to cooking and frying.
Is extra virgin olive oil carcinogenic when heated?
The simple answer is no. EVOO is the most stable cooking oil, containing polyphenols that prevent the formation of free radicals, with the result that it does not become carcinogenic when heated. However, excessive reuse of the oil can degrade its quality and may become carcinogenic to human health.
Many people believe that extra virgin olive oil becomes toxic when heated and is therefore not safe to use for cooking. But over the years many studies have been carried out, and it has now been scientifically proven that EVOO is safe for cooking and frying.
In 2007, a Journal of Agriculture and Food Chemistry was published. In this journal, researchers carried out various tests and concluded that, among many other cooking oils, EVOO was the only one that retained its nutritional profile even after sustained cooking at 180 ºC for 36 hours.
Essentially, the myth that extra virgin olive oil cannot be heated is untrue. High-quality EVOO is fine for cooking and makes your food even healthier and more nutritious.
Can you use extra virgin olive oil for frying?
The unique and rich chemistry of EVOO makes it very stable at high heating points. So yes, you can use extra virgin olive oil for ordinary and deep frying. As mentioned above, the maximum heating point of extra virgin olive oil is 185 ºC to 210 ºC, a point also known as the smoke point. Above this temperature, EVOO begins to turn into smoke. Frying is normally carried out below this temperature, which makes it excellent to use.
Final words:
Extra virgin olive oil is known across the globe for its high nutritional benefits. Following scientific research, it has been proven that you can use extra virgin olive oil not only for raw consumption and salad dressing, but also for cooking and frying your food. The secret lies in the free fatty acid level, which can only be low in pure, smooth, high-quality extra virgin olive oil.
