What is the best oil for frying? Vegetable oils and cancer

But many believe that olive oil is not suitable for cooking because of its unsaturated fat content, while others consider it an excellent choice for cooking, even through high-temperature methods such as frying. Is olive oil the best oil for frying, and if not, which vegetable oil is the best for frying?

Oils and frying

First, it must be clarified that oils can deteriorate when exposed to high temperatures.

This is especially true for oils that are high in unsaturated fats, including most vegetable oils such as soybean and canola, according to healthline.

Vegetable oils and cancer

It is also noted that when vegetable oils are warmed, they can form various harmful compounds, including lipid peroxides and aldehydes that can contribute to cancer.

When used for cooking, these oils release some carcinogenic compounds that, when inhaled, may contribute to lung cancer.

Simply being in the kitchen while using these oils can cause harm.

Therefore, experts recommend using oils that are stable at a high temperature, such as olive oil.

Experts point out that there are two most important properties in cooking oils that distinguish olive oil from other vegetable oils:

• Smoke point: the temperature at which fats begin to decompose and turn into smoke.

• Oxidative stability: It is the resistance of fats to react with oxygen.

The ability of olive oil to resist high temperatures is due to the fact that the percentage of its components of fat reaches 73% of monounsaturated fats, 11% of polyunsaturated fats, and only 14% of saturated fats.

Antioxidants and Vitamin E

Extra virgin olive oil, which is produced from the first pressing of olives at a temperature below 38°C and without any chemicals added, consists of many bioactive substances, including powerful antioxidants and vitamin E, that help fight free radicals while protecting cells of the body and fights disease.

olive oil smoke point

Some sources place the smoke point of virgin olive oil at between 190 and 207 degrees Celsius. This temperature makes olive oil a safe choice for most cooking methods, including frying in general.

Resistant to reaction with oxygen

In addition, one study demonstrated that heating olive oil to a temperature of 180 degrees Celsius for 36 hours only leads to a decrease in the levels of antioxidants and vitamin E.

The proportions of most other compounds in olive oil remain intact, including aliocanthal, a major active substance in virgin oil that is responsible for olive oil's anti-inflammatory effects.

Anti-inflammatory

Heating olive oil at 240°C for 90 minutes reduces the amount of oleocanthal by 19% according to a chemical test and 31% according to a taste test. The effects of overheating olive oil are limited to removing some of its flavor without any harm to health.

Negative effect on flavor only

So, the best oil for frying is extra virgin olive oil. The premium quality is a special healthy fat that retains its beneficial properties during cooking. The main downside when exposed to high temperature for very long periods is limited to the flavor of olive oil only, which scientifically confirms that it is an excellent cooking oil and is particularly beneficial for health.