Olive oil retains nutrients
In addition to being wealthy in monounsaturated fat, bioactive compounds, nutritional vitamins, amongst others, extra virgin olive oil is ready to scale back the lack of nutrients from food throughout cooking.
This exhibits a assessment of greater than 90 scientific works revealed up to now, by the researcher Jos Fernando de Alvarenga, from the USP Food Research Center, in collaboration with colleagues from the University of Barcelona (Spain).
“Before any clarification, you will need to deny that cooking with this oil is unhealthy,” says José Fernando, referring to the concept the fatty acids in extra virgin olive oil would oxidize at increased temperatures.
“This is because of the smoke level of olive oil, which is when the oil begins to burn, smoke and oxidize. Even although its smoke level happens at decrease temperatures than different oils, we all know at present that the smoke doesn’t come from these acids . Fatty acids, however from small elements of the oil. Extra virgin olive oil ‘stands’ increased temperatures than different oils”, defined the researcher.
In reality, there is a bonus when cooking and frying with extra virgin olive oil, as a result of it incorporates a bonus of monounsaturated fat, which, amongst different advantages, have antioxidant potential. “Because of this motion, the degradation of the oil is slower in comparison with different oils. And this protects each the nutrients within the oil itself and people within the food,” mentioned José Fernando.
An instance is the bioactive compounds in food which have numerous constructive well being properties. “Extra virgin olive oil helps to forestall phytochemicals from oxidizing. This makes cooked food more healthy as a result of it preserves essential elements that will in any other case disappear. might be lowered with out the presence of oil within the coconut course of. However, by utilizing extra virgin olive oil used. , we had been in a position to preserve this connection related with the prevention of prostate most cancers,” he added.
Transformation of extra virgin olive oil elements throughout cooking: triglycerides (1: oleic triglyceride) and fatty acids (7: oleic acid), epoxides (8: oleic acid epoxide) and risky compounds (6: hexanal); α-tocopherol (2) its oxidized kind (9); oleanolic acid (3) its oxidized kind (10: gipsogenic acid); oleocanthal (4) and oleocanthic acid (11); and oleuropene aglycone (5) and hydroxytyrosol (12) and elenic acid (13).
[Imagem: Julin Lozano-Castelln et al. – 10.1016/j.tifs.2022.02.022]
Type of cooking affect
However, the examine exhibits that the degradation of bioactive compounds varies relying on the coconut methodology.
Several research have been analyzed on the lack of nutrients with food ready within the oven, within the frying pan, fried, fried or sautéed, utilizing a Spanish method known as stew, which has similarities to the preparation of a moqueca or pot meat.
“We have seen that the method that causes the best degradation is the oven preparation, as a result of there are very excessive temperatures and a really lengthy coconut time,” explains José Fernando.
Degradation ranges additionally fluctuate relying on the bioactive compound. In the case of water-insoluble compounds, corresponding to carotenoids and fat-soluble nutritional vitamins, boiling and steaming are the strategies that greatest protect these compounds. On the opposite hand, there’s a vital lack of them when they’re microwaved and fried.
According to the researcher, you will need to emphasize that there isn’t any contraindicated methodology. “However, on the whole, if the intention is to profit from the nutrients from plant meals and olive oil, it’s preferable to make use of strategies with much less coconut time and milder temperatures,” he concluded.
Types of olive oil
For José Fernando, extra virgin olive oil brings advantages as a result of it doesn’t undergo the identical industrialization processes as the preferred oils in Brazil, corresponding to sunflower, soy and corn.
“The Mediterranean food plan is taken into account one of many healthiest on the earth, primarily due to the olive oil. One of the explanations for that is that the majority oils are taken immediately from olives. That means they don’t undergo a refining course of.” he explains.. “The processing of extra virgin olive oil doesn’t contain heating, solely bodily processes corresponding to chilly urgent, centrifugation and filtration, which protect these compounds.”
There are oils produced from several types of olive timber, with Arbequina, Picual and Hojiblanca being a number of the most typical. However, within the examine it was noticed that this has little influence after coconut, corresponding to the quantity of bioactive compounds within the last product. “What ought to be taken into consideration will not be the kind of olive oil, however its rising circumstances. This means local weather, temperature and quantity of precipitation. In addition to the circumstances of extraction, processing and storage”, explains the researcher.
Check with scientific article:
Item: Cooking with extra virgin olive oil: A mix of food elements to forestall oxidation and degradation
Authors: Julin Lozano-Castelln, Jos Fernando Rinaldi de Alvarenga, Anna Vallverd-Queralt, Rosa M. Lamuela-Ravents
Publication: Trends in Food Science & Technology
Vol.: 123, pages 28-36
DOI: 10.1016/j.tifs.2022.02.022
With data from Agencia Fapesp