Quick answer
Foods fried in olive oil can be part of a healthy diet in moderation. Olive oil is high in monounsaturated fats that may benefit heart health when used instead of saturated and trans fats. However, all fried foods should be eaten sparingly since frying adds a lot of calories and can degrade the quality of the oil. Moderation is key when enjoying fried olive oil foods as part of an overall balanced diet.
What is olive oil?
Olive oil is a plant-based oil extracted from olives, the fruit of the olive tree. It has been consumed for centuries and is a staple of the Mediterranean diet (1). There are several types of olive oil:
- Extra virgin olive oil: Made from the first cold pressing of olives and has no chemical or heat treatments. It has the most antioxidants and polyphenols.
- Virgin olive oil: Also from the first pressing but has slightly higher acidity than extra virgin.
- Refined olive oil: Made from subsequent pressings and processed to remove flaws. It has a higher smoke point than extra virgin.
- Light olive oil: Refined olive oil blended with extra virgin for flavor.
Extra virgin olive oil is the least processed with the best flavor. Refined olive oil has a higher smoke point so some chefs use it for high heat cooking like frying.
Olive oil is rich in monounsaturated fatty acids (MUFAs) like oleic acid. It also contains antioxidant polyphenols that boost its health benefits (2).
Is olive oil healthy?
Olive oil has many benefits when consumed in moderation as part of a balanced diet:
- Heart health: Olive oil improves cholesterol levels, blood pressure, and other heart disease risk factors. MUFAs may be cardioprotective (3).
- Reduced inflammation: Antioxidants in olive oil decrease inflammation associated with chronic diseases (4).
- Better brain health: Olive oil helps prevent cognitive decline, Alzheimer’s disease, and dementia (5).
- Cancer prevention: Compounds in olive oil may slow cancer growth and spread (6).
- Diabetes management: Olive oil increases insulin sensitivity and helps regulate blood sugar (7).
The benefits come from regular moderate intake, around 1-2 tablespoons per day. While olive oil is healthier than butter, lard, or hydrogenated oils, it is still high in calories at 119 per tablespoon.
Is fried olive oil healthy?
When olive oil is used for frying foods, some aspects change compared to using it raw:
High temperature changes the oil
Frying can oxidize olive oil, creating free radicals and trans fats, especially if reused for multiple frying sessions (8). This reduces the polyphenols and antioxidant content that make olive oil healthy.
Absorption of oil by food
Olive oil is absorbed into the food during frying, increasing the calorie content. The total calories eaten are higher when consuming fried vs. non-fried foods.
Acrylamides form
High heat causes sugars and amino acids in foods to produce acrylamides. These compounds may negatively impact health by increasing cancer and heart disease risk (9).
Nutrients are lost or degraded
Frying causes vitamins like C, B1, B12, folate, and polyphenols to break down in the oil and food (10). However, olive oil may lose fewer antioxidants than other oils during heating.
So frying degrades olive oil’s quality and reduces its healthfulness compared to using it raw. However, olive oil is still one of the most stable oils for frying due to its antioxidant content.
Is fried olive oil better than other oils?
Olive oil is considered healthier for frying than some other common oils:
| Oil | Smoke Point | Saturated Fat | Monounsaturated Fat |
|---|---|---|---|
| Refined olive oil | 468°F (242°C) | 13-16% | 72-84% |
| Canola oil | 400°F (204°C) | 7% | 64% |
| Vegetable oil | 450°F (232°C) | 25-50% | 20-50% |
| Coconut oil | 350°F (177°C) | 86% | 6% |
Key points:
- Olive oil remains more stable than polyunsaturated oils like canola when heated to high temperatures (11).
- The monounsaturated fats in olive oil are healthier than saturated fats in oils like coconut.
- Olive oil forms less polar compounds and hydroperoxides during frying than corn or sunflower oils (12).
So olive oil holds up better to frying than many other oils and contains better fats. But it’s still best used in moderation.
What are the healthiest foods to fry in olive oil?
Some foods are healthier options for frying in olive oil:
Vegetables
Frying maintains more nutrients in vegetables like mushrooms, bell peppers, and eggplant compared to boiling. Use a light coating of oil to avoid excess calories.
Fish and seafood
The fat in oil helps dissolve beneficial omega-3s in fish like cod, tilapia, salmon, and shrimp.
Herbs, spices, garlic
Saute aromatic ingredients in olive oil to extract their flavors before adding other recipe ingredients.
Chicken and poultry
Lean protein absorbs less oil during frying compared to fatty meats like bacon or beef. Remove skin to further reduce calories.
Whole grains
Quickly frying whole grains like quinoa adds flavor. Combine with vegetables for a well-rounded meal.
Plant-based proteins
Frying tofu, tempeh, seitan, or beans gives these vegetarian staples a crispy texture.
Eggs
The healthy fats in olive oil complement eggs nicely. Fry quickly over medium heat for a runny yolk.
The healthiest fried foods focus on produce, lean proteins, whole grains, and plant-based foods. Prioritize cooking with extra virgin olive oil and minimize overcooking or burning.
What are the unhealthiest foods to fry in olive oil?
There are also many unhealthy options for frying in olive oil that should be limited:
Fatty and processed meats
Foods high in saturated fat like bacon, bologna, salami, and sausage absorb a lot of oil. This significantly increases calories and the cholesterol content.
Fast food
Deep fried fast foods like french fries, chicken nuggets, and doughnuts soak up oil and are linked to weight gain.
Breading and batter
Heavy batters and breading soak up extra oil compared to cooking plain foods. Try lighter breadcrumbs or flour instead.
Cheese
The fat in cheese absorbs additional oil, multiplying calories. Limit oil-fried cheese sticks or cheese-filled foods.
Sugary baked goods
Frying sugary items like donuts causes rapid oil breakdown and acrylamide formation.
Potato chips
Chips are sliced thinly to maximize surface area, so they readily soak up oil. Opt for low-fat popcorn or baked veggie chips instead.
In general, fried foods that are highly processed, fatty, sugary, or covered in heavy batter are most unhealthy. Prioritize fresh, leaner ingredients.
What are the health risks of eating fried olive oil foods?
Potential health risks of regularly consuming fried olive oil foods include:
Weight gain
The high calorie content of fried food promotes overeating and obesity, especially when paired with sugary dips (13).
Heart disease
Frequent frying may raise LDL and total cholesterol levels that increase heart disease risk (14).
Cancer
Toxic acrylamide and oxidized oil compounds potentially raise cancer risk when overly exposed from fried foods (15).
Inflammation
Oxidized lipids and advanced glycerol end-products in used frying oil trigger widespread inflammation (16).
Gastrointestinal effects
Gastritis, ulcers, and altered gut microbiota balance may result from fried food toxins (17).
Liver damage
Fat accumulation, fibrosis, and decreased liver function are linked to high fried food intake (18).
Diabetes
Fried foods are associated with insulin resistance and poor blood sugar control (19).
The more often foods are fried in olive oil, the more these risks accumulate, especially when fried at high temperatures. Moderation is key.
Conclusion
Olive oil is one of the best oils for occasional frying. Its high monounsaturated fat content and antioxidant stability make it suitable for high heat cooking compared to other vegetable oils. However, frying still negatively impacts the quality of olive oil. Fried olive oil foods are fine in moderation as part of a healthy diet but should not be a daily indulgence. Focus on frying lean proteins, vegetables, and whole grains. Limit fried fatty or sugary foods to minimize calories and health risks. Use fresh, high quality olive oil each time and keep heat at medium temperature to maximize benefits. With thoughtful consumption, enjoying fried foods made with olive oil can fit into an overall balanced approach to eating.