Can We Use Extra Virgin Olive Oil For Cooking - Let's Find Out
Extra virgin olive oil=extra joy
By Techno Trace - September 24, 2021 - In Blog, Health
Olive oil comes up with a different variation
- Extra Virgin Olive Oil. This is the higher quality type of Olive Oil
- Virgin Olive Oil. It has less quality than the previous one
- Lampante Virgin Olive Oil
- Refined olive oil
- Refined pomace olive oil
- Olive oil
- Pomace olive oil.
However, there is a debate on this fact that if extra virgin olive oil is good or not for health. Some nutritionists claim that olive oil may have some good elements that our body needs, but extra heat can burn all those elements, especially if we deep fry something in it.
Whereas some dietitians suggest having extra virgin olive oil as cooking oil every day. Some also suggest having extra virgin olive oil only.
This article will gonna help you to find out the fact about extra virgin olive oil.
Why people are concern about the quality of extra virgin olive oil
The truth is, just like other cooking oil, extra virgin olive oil also contains a decent amount of fat. Another truth is, heating oils can be harmful to your health.
Undoubtedly extra virgin olive oil has some amazing compounds, but when we overheat it, the oil does a chemical reaction and the good compounds turn into harmful compounds like lipid peroxides and aldehydes, which can contribute to cancer.
Even it releases carcinogenic compounds that may contribute to lung cancer. you don’t even have to eat the oil for that, while cooking these compounds get into our body through breathing, which can also turn out harmful.
In such cases, you should always cook with those oils which have stable fat.
The smoke point and oxidative stability are very important factors of such oils. Extra virgin olive oil is filled with both of these qualities.
The smoke point of olive oil is 325 degree F - 327 degree F .This makes it healthier for your body.
Heat stable monounsaturated fat
Monounsaturated fat is one of those good fats that we need for our heart and overall body. This is the healthiest form of fatty acid.
Most of the oil contains polyunsaturated fats which are a very low resistance to heat. Whereas extra virgin olive oil is high in monounsaturated fat, which makes it more healthy.
Extra virgin olive oil is 73% monounsaturated, 11% polyunsaturated and 14% saturated, indeed the best option to get enough good fat.
Monounsaturated fat is one of the most essential elements that our body must have, olive oil is high in this element. The best source, you can find.
High in Antioxidant and Vitamin E
Extra virgin Olive oil, especially the extra virgin one is high in Vitamin E, which provides antioxidant properties.
Studies have proven our daily consumption of the proper amount of extra virgin olive oil can increase our antioxidant properties. This helps us to maintain our heart health.
Extra virgin olive oil can helps fight free radicals that can damage your cells and lead to disease.
The antioxidant property of olive oil helps us to fight inflammation and other health problems.
Helps to repair oxidative damages
Most of the oil oxidizes, when it got heat and it reacts with oxygen and makes some harmful compounds that can destroy our immune system quickly.
On the other hand, if you see extra virgin olive oil, it won’t do that harm even if we heat it too much.
Extra virgin Olive oil is high in antioxidants and low in polyunsaturated fat content, this quality makes the oil different from the rest of it.
Extra virgin olive oil is the best when it comes to deep fry.
However, some studies claimed that olive oil does not oxidize much when used for cooking, while vegetable oils like sunflower oil oxidize.
They also claimed that olive oil increased oxidative markers in the blood compared to a meal with unheated extra virgin olive oil.
Overheating extra virgin olive oil can increase the rate of trans fat content from 0.045% to 0.082%.
Still, they couldn’t found any against point for extra virgin olive oil. Even this study also agreed with the fact that olive oil is indeed a better choice than other typical oils.
Extra virgin Olive oil has low amount of polyunsaturated fat than other oils, However, heating it too much is not good.
Metabolic syndrome is including obesity, high blood pressure, and high blood sugar levels.
If you add olive oil to your diet then it might improve features of metabolic syndromes, such as inflammation, blood sugar, triglycerides.
Extra Virgin Olive oil can help you to reduce blood pressure levels and obesity.
Extra virgin Olive oil and liver
Regular oils are very harmful to our health.
We can not go oil-free diet, oil is something which our liver needs the most.
Good fat is important for our body and extra virgin olive oil is filled with several good fats.
Extra virgin olive oil has some good fat which is essential for our liver.
High smoke points
When you start heating the oil, at some temperature the oil gets starts to degrade and produce visible smoke, that is the smoke point of every oil. Every oil has its different smoke point.
When you start heating any oil,
fat molecules break apart and turn into various harmful compounds, also it starts to burn good qualities like antioxidants and vitamins.
The high smoke point means riskier. Most of the oil has a very low smoke point, whereas extra virgin olive oil has the lowest smoking point, this quality makes it more healthy and digestible.
Usually, the smoke point of olive oil is around 374 - 405 degrees F.
Over-cooking may reduce olive oil’s antioxidant quality. Even normal cooking can also reduce some of its quality.
Heating olive oil at 356°F (180°C) for 36 hours will cut out all its antioxidant, simulated frying for 24 hours reduced some beneficial compounds.
We must keep in our mind, we should not overheat or overcook olive oil at any cost.
This excellent and healthy cooking oil can improve our health.
Overheating extra virgin olive oil may reduce its antioxidant qualities in half, keep in mind that heating it adequately can give you amazing results.
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