Which is the best oil for frying? Scientists from the University of Granada have come to this unexpected result (published in the Food Chemistry Store).
The researchers wanted to know which culinary technique was the best to maintain and increase the benefits of vegetables. Despite all the odds, frying in olive oil was the best option.
In particular, they have shown that French fries are healthier than boiled potatoes, but only if olive oil is used.
The best oil for frying
Scientists showed that frying vegetables moderately in olive oil helps maintain healthy ingredients, polyphenols and antioxidants. In fact, these components help fighting certain types of cancer.
In our olive oil store you will find some of the EVOO with highest polyphenols concentration
To come to this conclusion, they roasted and cooked potatoes and other vegetables. The result was then analyzed in the laboratory to count the amount of healthy substances they still contained.
Vegetables were found to lose these components that went into the water when cooked. On the contrary, she kept vegetables fried in olive oil!
The best oil for frying: transfer of polyphenols
In previous similar studies, scientists have shown that when roasted with olive oil, the oil transfers its polyphenols and antioxidants to foods. Remember that these microparticles are able to fight chronic degenerative diseases such as cancer, diabetes, macular degeneration or Alzheimer’s.
Frying with olive oil has therefore two advantages, healthy substances are not only not lost, but also enriched!
And among the various olive oils, the best oil for frying is, of course, extra virgin oil (EVOO) because it has the highest concentration of these micro substances.
Fewer calories in olive oil
It has also been shown that when frying with olive oil, the food is covered with a light layer of oil, which in turn prevents excessive oil from getting into the food. This is not the case with other vegetable fats like sunflower oil. This culinary technique could therefore help us lose weight.
Frying with olive oil
When frying with olive oil, polyphenols penetrate vegetables more easily. The process takes place at high temperature due to the fatty acids in the oil (mainly oleic acid), which improves its phenol density.
Also, cooking with olive oil is generally healthier because it is more stable at high temperatures and “degenerates” later, avoiding the formation of oxidizing compounds that are harmful to our bodies. However, the “smoke” temperature must not be reached under any circumstances.
The myth that sunflower oil is best cooking oil…has fallen
On the other hand, when cooking with olive oil, the food is covered with a thin film that prevents the absorption of excess oil. Therefore, reduces the calorie intake of the cooked dish.
Best oil for frying: is variety important?
Not all varieties contain the same density of polyphenols and antioxidants and do not behave the same when cooking at high temperatures.
You have to choose “resistant” varieties like Picual or Cornicabra, which are very common in the south and in the middle of Spain, because they have a very high concentration or phenol density.
Oro del Desierto Picual has a very high polyphenol concentration
This also makes them more resistant to roasts since they can reach higher temperatures but remain stable.
In any case, you should not exceed the smoke point for any variety, since harmful components and free radicals occur from there.
Olive oil stability
The stability of olive oil therefore depends on the olive from which it comes, but also on the climatic conditions and its degree of ripeness. Its stability is directly influenced by its content of linoleic acid and polyphenols.
Extra virgin olive oil Picual and Cornicabra are therefore ideal for cooking and fried foods. On the contrary, we choose Arbequina, Blanqueta or Morisca in cold dishes, vinaigrettes or salads.