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Olive Oil Can Be Used for Stir Frying? What to Know

Food & Recipes, Blog

Olive oil
Credit: cloudmind.info

We heard that olive oil is a healthy choice for cooking…

… but can we use it for stir-frying?

In a stir-fry, heat must be applied quickly to cook the food quickly.

The recipes usually call for starting with an oil with a high smoke point…

… or the temperature at which the oil will burn.

The oil begins to break down, releasing black smoke and…

… unpleasant fumes as a result.

Besides ruining the flavor of your dish by imparting a bitter taste…

… it also makes the once-healthy oil unhealthy because of potential carcinogens.

If you are looking for best oil for stir-frying we have some recommendations for you.

Due to its smoke point, which is about 375 F …

… (as opposed to peanut oil at 450 F and avocado oil at 520 F)…

… it does not rank highly when it comes to stir-frying.

You can use it in a pinch, however, if you choose pure or light olive oil…

… over extra-virgin or virgin varieties.

Extra virgin olive oil (EVOO), the most representative component of this diet, seems to be relevant in lowering the incidence of cardiovascular events, including myocardial infarction and stroke.

Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health

So let’s begin!

Olive Oil in General

Olive oil
Credit: healthyliving.naturelob.com

Olive oil is pressed from olives.

People have been using it for a long time, over 6,000 years ago.

It was first made in Iran, Syria and Palestine before making its way…

… to the Mediterranean.

The olive groves in the Mediterranean are usually where it is found.

It has been used for religious ceremonies and as medicine…

… in history and has become an important food for many cultures.

Today, in the United States, you can buy three types of it:

EVOO, Regular olive oil, and Light-tasting olive oil.

Extra-virgin is used for both cold and cooking preparations.

Regular is used in cooking and baking when you don’t want the taste of pepper.

Keep reading and you’ll find out!

Untraditional Stir-Fry Oils

Even though you may not think about it, you can cook stir-fries…

… with light or refined olive oil.

It is not the same as EVOO.

EVOO has a very low smoke point and a very strong flavor…

… making it unsuitable for stir-frying.

Grapeseed oil, made from the seeds of grapes after the wine has been pressed…

… is becoming increasingly popular.

The health benefits of this oil are similar to those of it but with a more neutral flavor.

It has a high smoke point (420 F/215 C), a clean flavor, and a high smoke point.

Who would have thought?

Olive oil
Credit: healthyliving.naturelab.com

Let’s Hear Georgina Story!

“I love cooking.

I have always loved to cook…

… and it was something that I did with my family when I was younger.

It is just one of the things that has kept me sane over these last few years.

My husband had a heart attack two years ago…

… and it’s been hard for him to manage his diet because…

… he had such high cholesterol before the surgery.

But now we have found this great new product: olive oil!

We have switched all of our cooking oils out for olive oil…

… and we are so pleased with how much better everything tastes!”

Check out our top recommendations for best oils for stir fry!

Olive Oil Smoke Point

Generally, the higher the smoke point of an oil, the better it is for high-heat cooking…

… such as stir-frying.

This type of olive oil has been refined more rigorously than extra-virgin…

… or virgin olive oils, giving it a higher smoke point. 

EVOO has a smoke point of 320 F, low-acidity…

… EVOO smokes at 405 F, and virgin olive oil tolerates slightly…

… more heat with a smoke point of 410 F.

The best kind of olive oil is refined or light with a smoke point that is…

… between 390 and 470 F.

Its smoke point is similar to or higher than other types of oil you might use…

… in a stir-fry, including vegetable oils (428 F smoke point)…

… sunflower oils (450 F smoke point), refined peanut oils (450 smoke point)…

… and avocado oils (520 F smoke point).

Keep reading!

Olive Oil Flavor

Stir-frying typically refers to an Asian-style dish with a unique combination of flavors.

Since most olive trees grow in the Mediterranean region…

… IT has a distinct flavor that is often associated with Mediterranean cooking.

Its flavor is the most concentrated of any olive oil variety, as opposed to other types.

In the case of “light” olive oil, it does not refer to the calories in the olive…

… but rather to its color and flavor, which is lighter and milder than the otherss.

So, for stir-fries where you do not wish the characteristic flavor to shine through…

… it is a better option.

Some oils are even more neutral in flavor than light olive oil…

… such as vegetable oil blends, canola oils, and sunflower oils.

They are also ideal candidates for stir-frying.

You have to read this one!

Nutritional Benefits of Olive Oil

Olive oil
Credit: verywellfit.com

Even though stir-frying is considered a fairly healthy cooking method…

… adding it to the mix may increase its benefit, but only slightly.

Monounsaturated fatty acids, such as oleic acid, found in olive oil…

… may reduce inflammation.

Polyphenols, which are healthy plant-derived compounds…

… are damaged by super-high heat.

The chemical structure of the oil changes when the oil is heated…

… which can have a negative impact on its nutritional value.

Moreover, EVOO, the least-optimal type for stir-frying has the most health benefits.

In addition to being the most flavorful and most expensive olive oil…

… extra-virgin olive oil shouldn’t be used for dipping bread or dressing salads.

Here are some benefits you could get from olive oil:

1. Improve Heart Health

The Mediterranean diet includes olive oil, and it has been proven numerous times…

… (especially that of extra virgin) that it is healthy for the heart.

Blood pressure can be reduced and cholesterol levels can be improved…

… both of which reduce heart disease risk.

It has been shown to be the only source of monounsaturated fat associated…

… with a lowered risk of stroke and heart disease in large reviews of these studies.

2. Reduce Inflammation

Known as one of the main causes of Alzheimer’s and type-2 diabetes…

… inflammation has long been thought to be one of the primary factors…

… of chronic disease.

According to research looking at anti-inflammatory properties of antioxidants…

… including oleic acid in olive oil, these may reduce inflammation…

… and C-Reactive Protein (CRP), a measure of inflammation.

Oliocanthal, one of EVOO’s polyphenols, is abundant in the oil.

It is thought to have the same anti-inflammatory properties as ibuprofen…

… and acts as a natural alternative.

It is noteworthy that this beneficial property has been well-connected to…

… positive responses in patients with rheumatoid arthritis.

3. Improve Mood

Research suggests olive oil may reduce depression risk when combined with fruit…

… vegetables, wholegrains and fish that are high in omega-3 fatty acids.

4. Improve Brain Function

Research in 2015 found that those on a Mediterranean diet supplemented with…

… olive oil or nuts had better cognitive abilities, and reduced the risk of Alzheimer’s.

5. Protect Againsts Chronic Disease

Researchers have also suggested that olive oil’s high polyphenol content may…

… protect against diabetes and some forms of cancer.

Prior to reaching a definitive conclusion, more research is required.


Is olive oil safe for everyone?

Olive oil is considered a healthy choice by the majority of people…

… and a staple of many populations around the world.

While there has been rare reports of allergies…

…they occur more frequently to the pollen of the olive tree than the oil from the fruit.

Since it is high in calories, it should be moderated….

… and used in place of other fats in the diet.

Looking for olive oil substitutes?

You might also love these!

To Sum Up

People might wondering can they use olive oil for stir frying?

Even though there’s plenty of benefits you could get from olive oil.

It might not suitable for cooking Asian foods, due its unique flavor.


With all the tips and explanation above, we’re hoping that all of your questions…

… are answered!

You need to consider what kind of cooking you want to cook with olive oil.

Some cuisine might not be suitable for the taste of olive oil.

However its really your choice whether you want to use it or not.

We really hope that we helped you making that choice!

It’s really all in your hand now.

Comment and tell us what’s your take on this!

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