Can You Fry Your Pooris In Olive Oil?

The answer can only be a few: Yes, no, maybe! Regardless of your response, you can’t deny that this question kept you pondering for a few minutes, trying to choose the right answer, and feeling unarmed with the right information to make that choice.

As a food technologist and consultant to many Fortune 500 firms, I often get asked how to make informed buying decisions when it comes to grocery shopping, particularly concerning fats and oils. These essential ingredients are integral to every cuisine, yet there is a widespread desire to either limit their use or opt for healthier alternatives.

Consumer preferences have evolved over time. With economic, technical, and scientific advancements, along with the growing need for convenience, indulgence, health, and wellness, we’ve embraced many new food formats.

The acceptance of olive oil in Indian cooking is one such conscious shift.

However, some are still skeptical about including it in daily cooking, and many feel overwhelmed with the multiple varieties available to choose from. Imagine walking through the bustling aisles of your local supermarket, shelves lined with a dazzling array of olive oil bottles. Each label promises something unique, but how do you decide which one to pick? And prices of course, aren't really exciting either.

Let's deep dive into the dynamics that can help you debunk the myth with the confidence that comes with right knowledge.

The origin of olive oil

The olive fruit, scientifically known as Olea europaea, has its roots in the Mediterranean region. This region, encompassing modern-day Italy and parts of the eastern Mediterranean Basin, is where olive cultivation first began. The fruit's cultivation spread gradually throughout the Mediterranean, facilitated by ancient civilizations such as the Phoenicians and Greeks, who recognized its economic, culinary, and cultural significance.

Relevance to Indian market: Since olives are not native to India. However, with government intervention, scientific research, and a growing demand for healthy cooking oils, India began its journey of native olive cultivation in 2017. This initiative started in Rajasthan and has since expanded to Himachal Pradesh, Uttar Pradesh, and Punjab.

As the industry grows, so does the opportunity for India to become self-reliant in olive oil production, benefiting both farmers and consumers. Until then, imports will continue to meet the majority of India’s olive oil demand.

Extraction process and technology

An olive consists of three basic parts: the skin, the pulp, and the pit. The pulp contains close to 50% of the total oil. The pit (seed) has 1% oil, while the rest of the oil is in the skin.

When it comes to producing high-quality olive oil, there’s no secret technique—just a commitment to quality and attention to detail.

The process is simple: start with good fruit, crush it quickly, separate the oil from the water and solids, and store it in cool, dark containers that exclude oxygen.

While the extraction process for olive oil seems simple, it is very labor-intensive and yields a low amount of oil. Typically, 100 kilograms of olives produce only 20 liters of olive oil. This lower yield from the fruit itself contributes to the higher cost of olive oil compared to other oils.

Factors like the origin of the fruit, harvest time, transport, storage, equipment choice, operator skill, hygiene, and environment all influence the final quality of the extracted olive oil.

Quality markers of oil

The demand for healthy oils among consumers is increasing, and olive oil, due to its chemical composition, tops the chart for associated health benefits. Consequently, the typical supply-demand equation drives the prices of olive oil higher.

Based on what you have read so far, we can conclude that the geographical constraints, lower extraction yield, labor-intensive process and higher demand make olive oil very expensive.

However, this doesn’t mean that all expensive things are equally good.

When evaluating olive oil, several quality markers can help you determine its purity, flavor, and overall excellence for the intended use. Here are a few important ones, we will eventually find out how does these markers are different in varieties of olive oil:

1. Fatty Acid Composition:?

Consider fatty acids as backbone of any fat or oil. There are 3 major ones categorized based on type of bonds between carbon atoms in chain Saturated fats, monounsaturated fats and polyunsaturated fats.

Olive oil contains six primary fatty acids, however it is classified as MUFA because of its predominance.

• Monounsaturated (MUFA): Oleic (55% - 83%) Palmitoleic (0.3% – 3.5%)
• Saturated fats: Palmitic (7.5 – 20%) Stearic (0.5 – 5.0%)
• Polyunsaturated (PUFA): Linoleic (3.5- 21%) Linolenic (0.9- 1.5%)

Oils relatively richer in MUFA and PUFA are considered healthier and have many associated health benefits such as lowering bad cholesterol levels. The USDA’s Dietary Guidelines for Americans recommend consuming 20% to 35% of total calories from fat, with less than 10% from saturated fat and majority from MUFA and PUFA.

2.???? Smoke Point and heat stability:

The smoke point is the temperature at which oil starts to smoke and break down, creating harmful compounds. Using oil above this temperature for too long can produce unhealthy substances. Oils with higher smoke points are better for high-heat cooking like frying and grilling.

We will learn in the next section how different varieties of olive oil has varying smoke points and heat stability.

3.???? Free fatty acids content:

Free fatty acids are formed when oils are exposed to oxygen, light, or heat, leading to the formation of off-flavors and odors. Oils high in polyunsaturated fats are more susceptible to oxidative rancidity.?Antioxidants can help slow down this process.

Higher quality olive oils will naturally have lower free fatty acid content.

Regulatory classification and cooking suitability of olive oil

According to US guidelines, olives are classified into 8 subcategories, while the FSSAI classifies them into 5. These classifications are typically based on physical and chemical properties such as extraction methods, free fatty acid concentration, sensory defects, and allowed additives.

To avoid confusion and stay focused on the main question, I will only cover the edible grades of olive oils in this article.

Returning to the main question: Is it possible to fry pooris in olive oil

The answer is yes! But choosing the right variety of olive oil is the trick to ensuring you leverage all the health benefits of olive oil.

For Indian cooking, which often involves deep frying and sautéing at higher temperatures, refined olive oil ,olive pomace oil or refined olive-pomace oils are your best bet due to their higher smoke points. These oils can withstand the heat without breaking down, ensuring your dishes remain flavorful and healthy. Additionally, their neutral taste makes them suitable for all kinds of dishes.

On the other hand, if you’re preparing a fresh salad or lightly sautéing vegetables, reach for extra virgin or virgin olive oil. These oils, with their rich flavors and health benefits, are perfect for dishes that don’t require high heat.

These days, you might come across olive oil labeled as “extra light” or “extra light tasting.” It’s important to note that these oils fall under the standard category of refined olive oils. Despite the name, they do not have fewer calories or are easier to digest. However, they can serve as a good middle ground for those looking for a milder flavor.

The Conclusion: Making Informed Choices

Next time you find yourself in the olive oil aisle, don't let the array of options overwhelm you. Armed with this knowledge, you can confidently select the oil that best suits your cooking needs and health goals. Remember, the key to a healthy diet is not just the type of oil but how you use it. So, whether you're frying up some crispy pooris or drizzling olive oil over a fresh salad, choose wisely and enjoy the journey of flavors!

Let’s get the conversation going, feel free to share any other olive oil categories you’ve encountered, and let’s discuss them! In case you have any other unrelated questions related to packaged food, please comment. I will be happy to help.

P.S : My personal take on incorporating healthy oils in the kitchen

I prefer using blend of seven different fats and oils to balance the right ratios of saturated, MUFA and PUFA in our diet. They include groundnut oil, sesame oil, coconut oil, refined sunflower oil, rice bran oil, ghee, and olive oil. Each oil has its own unique properties and benefits, and I alternate among them depending on the meal I’m cooking.

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