Summary Olive oil is rich in monounsaturated oleic acid. Unlike smoke, HNEs are odorless, flavorless and invisible. If an oil has already been heated, for example, its smoke point will be quite a bit lower the second time. In fact, there was a great study done just last year that confirms a lot of what I discussed in my, I’ll spare you all the boring details (although here is. While not quite as stable as saturated fat, these fatty acids are reasonably resistant to oxidation, and olive oil contains a range of protective antioxidant compounds too. This healthful and delicious oil is also healthful when heated. In fact, there was a great study done just last year that confirms a lot of what I discussed in my previous article on cooking with oils but adds some important new information. It would be perfectly safe to cook with but you might not get quite as much of the subtle flavor and aroma that you’re paying a premium for. But, like Ann, I frequently saute and roast vegetables in oil and I use extra virgin olive oil. Extra virgin isn't the only game in town. Labels on extra-virgin olive oil suggest using the oil on cold foods like salads or pastas. I know you addressed this in 2011, and am wondering if this or any other studies since then have changed your recommendation?”. The main downside is that overheating can adversely impact its flavor. 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. As the name suggests, it's the liquid fat that's derived when whole olives are pressed. I’d love to hear from you! Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. It can withstand heat and is less likely to be oxidized because of … They looked at antioxidant capacity of the oils. Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking. Here’s the upshot of all of this analysis: Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, based on its superior ability to resist oxidation, as well the low formation of harmful compounds. For these reasons, cooking with olive oil appears to be a reasonably good choice. If you’ve been hesitant to use extra virgin olive oil for high heat cooking, read on. Or, leave a message on the Nutrition Diva listener line at 443-961-6206. There are many factors that impact smoke point even more than what plant (or animal) the oil comes from. Although it does not have the highest smoke point, extra virgin olive oil turns out to be one of the best choices for high-heat cooking, based on its superior ability to resist oxidation, as well the low formation of harmful compounds Perhaps you’ve seen charts that list the exact temperature at which various types of oil will begin to smoke. That’s right: extra virgin olive oil was more stable than light or refined olive oil, perhaps because it is higher in antioxidants. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Keep a more economical extra virgin olive oil on hand to cook with and drizzle the fancy stuff on at the end. But if you have been anxious about cooking with extra virgin olive oil, worry no more! Here's everything you need to know about cooking with olive oil: 1. Is Extra Virgin Olive Oil Good for High-Heat Cooking? Quick & Dirty Tips™ and related trademarks appearing on this website are the property of Mignon Fogarty, Inc. and Macmillan Publishing Group, LLC. One thing to note is that it was not quite as resistant to oxidation. Call the Nutrition Diva listener line at 443-961-6206. Your best protection against HNE formation is to avoid high-heat cooking with oils that are high in polyunsaturated fats. If we look at the smoke points of extra virgin olive oils, … Let's start with an explanation of what olive oil is, exactly. Dr. Rupali Datta, advises, "It is better to use extra virgin olive oil only for raw or cold cooking. These were all issues that I discussed in my previous article. First, let’s clear up some misunderstandings about smoke point. Coconut oil is, of course, also much higher in saturated fat and (correspondingly) lower in monounsaturated fat. Extra virgin olive oil is primarily a source of monounsaturated fatty acids. Coconut oil has a much higher smoke point than extra virgin olive oil and performed similarly in terms of the formation of harmful compounds. Subscribe and listen to the Nutrition Diva on Apple Podcasts, Spotify, Google Podcasts, Stitcher, or your favorite podcast app.

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