Olive oil is a poor cooking oil?
I have read all about Mediiterainian diets, which are based largely upon cooking with olive oil. I’ve read that while most oils are mostly unhealthy and have empty fats, that olive oil is packed with nutrients and is very good for you.
My wife, however, says that olive oil smokes up the room when used for cooking and that the heat of cooking destroys all of its famous nutritional value. She says that you should cook with canola oil, and only use olive oil for salads and for drizzling over food.
This seems to be at odds with lots of Italian recipes that I’ve seen in which olive oil is used for sauteing. What is the truth?
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12 comments a "Olive oil is a poor cooking oil?"
all oils are fats. And all fats have the same amount of calories. Nine per gram. Olive oil is good for you because its monounsaturated. Not because of any of that crap.
Your wife is right
canola oil is very high in omega 3-6 and has hardly any fats it is more economical then olive oil but olive oil while very expensive is the best cooking oil available
It’s still controversial, but the controversy does only regard using olive oil for frying, since here is where temperature reaches highest peak (even over 300 C / 530 F) and could possibly alter olive oil original qualities.
It’s not a problem in the oven, though, since the cooking temperature is lower (up to 240 C / 460 F).
Anyway, in Italy experts tend more to say “yes” to use of oil for frying, while the norm in an Italian home is oil from sunflowers, peanuts or mixed seeds, when frying.
But for sauting, olive oil is commonly used.
olive oil is good for you but you wife is right. Try coconut oil, it’s really good for you and it stabilizes your metabolism. You can usually get at any old grocery store but if not try any health food store. Gian usually has it.
Extra virgin olive oil’s smoking point is 320 deg F, canola 400, soybean 450, therefore virgin olive oil is not intended for medium to high heat sauteing. Light olive oil has a higher smoking point of 470, so it depends on which type you’re referring to.
I believe the benefit of olive oil is over stated as a result of marketing. Other vegetable oils as long as not hydrogenated are all just as good. Most Italian food recipes use extra virgin olive oil, but then a lot of cheeses and cream are added at the same time which totally more than cancels out the benefit of the olive oil.
All oil is fat. Olive oil does have a low smoke point, so you cannot use it for deep frying, but for sautéing and other relatively low temperature cooking, it is fine. Eating it as a dip for bread, drizzled over pasta or in salads is also a great way to enjoy the wonderful taste.
Any vegetable oil is healthier for cooking, but all oil has 14 grams of fat per tablespoon. “Healthy” oil has little or no saturated fat or trans fat, but is higher in monounsaturated fats. You also want to avoid hydrogenated or partially hydrogenated fat (many margarines and all vegetable shortening).
Olive oil is not intended for frying food the burning point is too low but is good for most other Italian cooking – especially cook for tender foods such as scallops, shrimps, oysters and clams – since these foods required little heat to cook once done a dab of butter goes in and a pinch of salt.
Olive oil and canola oils are good for you and fights cholesterol.
Vegetable oil is good for all others.
Stay away from peanut oils – too many people are allergic to it.
Enjoy your cooking
Your wife is correct. Cooking with olive oil at medium or high temperatures changes the molecular structure in a negative way, some would say it creates free radicals (cancer causing). Look it up
Cook with canola oil, earth balance, etc. Use olive oil for salads, for dipping, etc.
Olive oil is good for cooking at low heat, since it has a low smoke point. For stir fries etc, use canola oil, or better yet peanut oil.
Your wife is right. Olive oil is not a great oil to heat. If you are simmering on low temperatures, sure go ahead. However most Mediterranean foods are made taking time and low temps.
Technically, your wife is right. Olive oil is not stable at high temperatures. That being said, I’ve used it over medium temperatures without problems. I would use it for a saute, but probably not to stir-fry, when high heat is needed.
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