Frying With Olive Oil – Is It Dangerous?

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can DNA tests predict gains?

    Can DNA-tests really predict performance? This first-of-its-kind study tries to answer this question! It let athletes take DNA-tests from their saliva and used 14 gene variants to classify them as either “endurance” or “power” athletes, Read more…

  • Mental health and being overweight

    I am currently doing my psychiatry rotations, and I am SHOCKED to see how depression and anxiety ruins peoples’ lives. Keep in mind that I’m talking about CLINICAL depression and anxiety. This is NOT the Read more…

  • The danger of sitting too long

    Did you know that 5 MILLION people die each year because of physical INACTIVITY? (1) Current recommendations are 75-150 min cardio and 2 weight training sessions per week. How can we help people get there? Read more…

Olive Oil Frying Heating

Has someone ever told you not to heat olive oil? Was the reason that they feared olive oil would suddenly transform into saturated or trans-fatty oil? Well, let’s break this down once and for all!

Some say that dangerous trans-fats can form when olive oil is heated but the fact is that this process, called hydrogenation, can take several hours. You cannot make a saturated product like margarine at home by heating olive oil or any other vegetable oil in a pan. You would need to bubble hydrogen gas in high heat in the presence of a metal catalyst (palladium / nickel) Conditions which simply don’t exist in your kitchen.

The Downside With Heating Olive Oil

There is actually a downside when frying with olive oil – heating olive oil will evaporate the alcohols and esters which make up its delicate taste and fragrance. It will therefore lose its’ flavor.

Is it Toxic?

Vegetable oils can, however oxidize as they are exposed to air, light or heat and some of these products are known to be toxic BUT they are formed in minimal amounts and are easily dealt with by our bodies. Corn oil and sunflower oil oxidize easier while olive oil and coconut oil are more resistant to oxidation. Extra Virgin olive oil even contains antioxidants to minimize oxidation. Smoke from heated oils can, however, contain toxic polycyclic aromatic hydrocarbons (PAHs) and this should be avoided (The smoke point of olive oil is around 200°C).

To conclude, there is no current evidence that frying with olive oil should increase your risk of cardiovascular disease!

1. How heating affects extra virgin olive oil quality indexes and chemical composition,” Y. Allouche, A. Jiménez, J. J. Gaforio, M. Uceda, G. Beltrán, J Agric Food Chem, 2007 Nov 14;55(23):9646-54. Epub 2007 Oct 13, PMID: 17935291
2. Bente Lise Halvorsen. Determination of lipid oxidation products in vegetable oils and marine omega-3 supplements. Food Nutr Res. 2011; 55: 10.3402/fnr.v55i0.5792.
3. Baynes JW. Dietary ALEs are a risk to human health–NOT! Mol Nutr Food Res. 2007 Sep;51(9):1102-6. 
4. Song J. Analysis of Trans Fat in Edible Oils with Cooking Process. Toxicol Res. 2015 Sep;31(3)
5. Sayon-Orea C. Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. Br J Nutr. 2015 Apr;113 Suppl 2:S36-48.
6. Yao Z. Characteristics of PAHs from deep-frying and frying cooking fumes. Environ Sci Pollut Res Int. 2015 Jun 12.

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions