Is Cooking With Olive Oil Actually Healthy?

A human body of research demonstrates that olive oil, specifically Extra Virgin Olive Oil (EVOO) is a healthier alternative compared to other vegetable oils.

Extra Virgin Olive Oil (EVOO) is recognized as a quality source of bioavailable phenolic compounds that Offer a variety of health benefits across many diseases such as:


Cardiovascular Disease
Neurodegenerative Disorders and others

Olive Oil is a monounsaturated fat that is higher in bioactive chemicals compared to other sorts of vegetable oils. Although it is well known to develop into an all round healthy oil, even maintaining the vast assortment of nutritional qualities below procedures is often contested. So what about we evaluate what the research shows encircling Olive Oil and various national approaches -- profound frying pan, pan frying, boiling and roasting.

Deep Frying

The most new research, published in Food Chemistry, 2015, aimed to analyze the effects of a combination of national cooking procedures within the specific article of various Mediterranean foods, potato, tomato, pumpkin, eggplant, cooked in Extra Virgin Olive Oil (EVOO). Four different cooking processes have been all analyzed,

Deep frying (180°C)
Sautéing (80-100°C)
Boiling (plain water),
Boiling (waterEVOO mixture - both boiling at 100°C)

Each was exposed to ten minutes of intake, followed closely by five full minutes of heating before refrigeration and also testing.

Surprisingly the results of the analysis revealed that the overall quality of the vegetables was significantly improved when deep-fried in Extra Virgin Olive Oil (EVOO) because the manufacture gets improved with Extra Virgin Olive Oil (EVOO) phenols transferred from the oil.) Although this may be the case, it is critical to mention that the fat content is significantly increased compared to boiling as is still anticipated.

Furthermore, it is also crucial to bear in mind that impacts for each vegetable failed to vary so as the compounds have now already been found to be higher at the deep-fried vegetables, the overall conclusion was that each cooked vegetable developed specific phenolic and antioxidant activity profiles resulting from the characteristics of the raw vegetables and the ingestion strategies.

Another study, published in Food Chemistry Toxicology, 2010, focused on specifically evaluating the effects of frying together with Olive Oil. Five samples of commercial Olive Oil, for example 1 particular Extra Virgin Olive Oil (EVOO), from the northeast Portugal location have already been useful for the analysis. Potatoes were applied as the vegetable subject together with domestic deep-fat electric fryers at a hundred °C. All the Olive Oil had similar total phenolic compounds (TPC) before frying.

The outcome revealed that,"the degradation rates have been similar to amongst all olive samples, with a 0.7 percent increase a hour at the Extra Virgin Olive Oil (EVOO), and 0.8 percent in all the other olive samples, with no clear differences" Extra Virgin Olive Oil (EVOO) obtained the greatest oxidative stability. After 6 hrs of frying pan, just the Extra Virgin Olive Oil (EVOO) nonetheless contained phenols, whereas the other samples have now been diminished.

Still, it is rare to cook for 6-12 hrs domestic situations so overall the analysis reasoned that olive oil separate of the commercial category chosen is"clearly resistant to degradation under national frying conditions (one billion °C)."

Additionally, another study, published at the Journal of Agriculture and Food Chemistry, 2003, obtained potato bits and vulnerable them to profound frying for 10 minutes at a hundred and eighty °C at Extra Virgin Olive Oil (EVOO). This analysis revealed that after just one frying procedure, the phenolic chemicals reduced by 40-50 percent compared for their original concentration. And after 6 frying sessions, significantly less than 10 percent of the original concentrations remained.

The total antioxidant capacity reduced from 740 l of Trolox/kg down to less than 250 seconds after the first frying session and further down badly to 139-144 umol/kg after 12 frying intervals. With regards to the formation of polar chemicals and total polar material, Extra Virgin Olive Oil (EVOO) showed quite great resistance.


Pan frying effects in a marginally faster degradation of Extra Virgin Olive Oil (EVOO) compared to deep frying pan. Authors of a review, published in Food Research International, 2013, suggest that this is possible as a consequence of"higher foodoil contact surface, higher vulnerability to atmospheric oxygenand reduce temperatures ." But they also keep in mind that"in comparison with other vegetable oils, so the fried food is enhanced with olive oil antioxidants, as long as the olive oil is not widely heated"


A report, published in Food Science and Technology, 2010, utilized a sample of Extra Virgin Olive Oil (EVOO) and Olive Oil together with carrots, onions, and potatoes, to evaluate the effect of peanuts. Vegetables had been boiled for 60 seconds with 60 gram of each Olive Oil added at the start or fifteen minutes before the finish of the boil approach.

As expected, the results revealed that boiling does not lead to oxidation. Tocopherols and all polyphenolic elements decreased in concentration. Yet, adding Olive Oil to the boil process just 15 minutes before the end of the boil process increased"content of oleanolic acid derivatives, 3,4-DHPEA-EA and 4- HPEA-EA, and hydroxytyrosol acetate."


A report, published in Food Chemistry, 2010, appeared at the behavior of olive oil phenolic compounds during roast processing. According to the analysis,"Samples included extra-virgin olive oil (EVOO), virgin olive oil (VOO), olive oil (OR), sunflower oil (SFO), soy oil (SO), corn oil (CO) and peanut oil (PNO). Beef (150 grams, a block shape) or even 150 gram of potatoes (six quarters of potatoes)." The vegetables have now been processed at 60 gram of each oil in an oven at 180 °C before the inner temperature of meat reached a hundred, that took an average of forty five seconds.

Sunflower and seed oils oxidized and failed to maintain antioxidant capacity compared to olive oil, that really did not oxidize throughout roasting, the authors indicating thanks to a higher tocopherol material. Clearly, the oil samples for example olive oil, contained higher quantities of phenolic compounds, which after roasting was significantly reduced in all samples. For example,"a dramatic loss of 3,4-DHPEA-EDA (98 percent) and 3,4-DHPEA-EA (70 percent)" was found in OO samples. However, the radical activity was higher for OO samples, compared to other vegetable oils.

Overall Olive Oil degradation on account of processing is a elaborate issue determined by many different factors. Regardless, of some benefits being exhibited toward heavy fryingpan, elevated temperatures of deep frying do cause chemical changes such as oxidation, polymerization, cyclization, and hydrolysis. Yet, compared to other vegetable oils, Olive Oil is a far better decision for cooking regardless of the system, as it is far more resistant to the effects of oxidation and free radical outcome.

According to the authors of the study published in Food Chemistry 2015,"These chemical reactions are influenced by the variety and quality of the oil , the food properties, and the food/oil ratio, among other parameters"

In summary, Olive Oil and at particular Extra Virgin Olive Oil is considered as a healthy cooking oil overall, especially in comparison with other vegetable oils. Minimizing cooking time and maybe not re using oils helps to reduce oxidation and loss of phenolic compounds. But to maintain the full benefits and bioactive substances in Olive Oil the best way to absorb it is raw, in its own original unprocessed state.