Extra virgin olive oil is not refined and its phenolic antioxidants are preserved intact. Phenolic antioxidants block the development of acrylamide, a toxic, potentially carcinogenic substance, which (like acrolein) is produced when the smoke point is exceeded in frying oil.
The highest acrylamide levels were observed with fried potatoes at 16 h in peanut oil, closely followed by canola oil at 16 h and 28 h or extra virgin olive oil at 24 h.
Extra virgin olive oil is the most stable oil to cook with and can be heated as high as 400 F (deep frying occurs at 350-375 F). Even when heated past its smoke point, virgin olive oils produce low levels of harmful compounds due to the high antioxidant content in the oil.
However, with any unsaturated oil, including olive oil, heating it repeatedly to a high heat (say for deep frying) will cause the oil to develop compounds that have been found to have carcinogenic properties when tested on rats.
Acrylamide, a compound identified as a probable carcinogen, is generated during the sterilization phase employed during the processing of Californian-style green ripe olives. It is possible to reduce the content of this toxic compound by applying different strategies during the processing of green ripe olives.
The major food sources of acrylamide are French fries and potato chips; crackers, bread, and cookies; breakfast cereals; canned black olives; prune juice; and coffee.
Myth: Olive oil produces carcinogens when it's heated. Fact. What's true is that when any cooking oil is heated to the point where it smokes (its smoke point) it breaks down and may produce potentially carcinogenic toxins. Different oils reach their smoke points at different temperatures.
Olive oil has a lower smoke point-the point at which an oil literally begins to smoke (olive oil's is between 365° and 420°F)-than some other oils. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.
When the oil is heated ahead of its smoke point, it gives off toxic smoke. As olive oil has a low smoking point, cooking with it increases the risk of creating smoke that includes compounds which are harmful to your health. You may not even realise that you are breathing in the toxic fumes.
All Oils will become unhealthy if heated past the smoke point. Stovetop cooking is generally around 350ºF. Usually, the smoke point of Extra Virgin Olive Oil is 350 - 410°F and the smoke point of Olive Oil or light-tasting Olive Oil is about 390 - 468°F.
Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.
The bad news about acrylamide is that prolonged exposure of high concentrations can damage the human nervous system and even cause cancer (although no human studies have been conducted).
The addition of rosemary to dough prior to baking a portion of wheat buns at 225°C reduced the acrylamide content by up to 60 per cent.
All types of coffee containing roasted beans contain some acrylamide. Coffee substitutes, such as cereal and chicory root coffees, also contain acrylamide if they have undergone a roasting process. The only type of coffee that does not contain acrylamide is that which contains unroasted, or green, coffee beans.
The monounsaturated fats in olive oil offer several health benefits. However, excess consumption of olive oil may cause several side effects. It may cause acne, allergies, skin rashes, blackheads, and saturated- and trans-fat-related diseases. It may also cause diarrhea and inflammation in some people.
The Rich, Nutty Flavor
Extra Virgin Olive Oil is chefs' favorite for its intense flavor and aroma. Similarly, cooking with it tastes great. The rich flavor of extra virgin olive oil can enhance any dish's flavor without adding unhealthy saturated fats or artificial ingredients.
Oils high in monounsaturated fats are best for cooking with due to their stability when heated, as well as their potential health benefits. Examples include olive, avocado, and canola oil. Coconut oil is also a stable fat to cook with.
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
Drinking more water, a lot more water for some of us, will probably be the most important thing you can do to get rid of Acrylamide. However, make sure you are drinking pure water; otherwise you may inadvertently increase your exposure. Taking herbs to improve kidney and liver detoxification may be helpful.
Baking foods to a golden yellow, or lighter colour, and at lower oven temperatures will reduce acrylamide levels. When cooking foods such as toast and toasted sandwiches do not over-toast or burn. Cooking bread to a golden colour, or lighter, will help to keep acrylamide levels lower.
Once in your body, acrylamide enters your body fluids. Acrylamide and its breakdown products leave your body mostly through urine; small amounts may leave through feces, exhaled air, and breast milk.