Cocinando con Aceite de Oliva

¿Puedo Cocinar con Aceite de Oliva?

se puede cocinar con aceite de oliva

Y el gran mito que todos dicen, inclusive a varios especialistas en nutrición los escuchamos decir: “No cocines con Aceite de Oliva”. Esto es totalmente falso. Sino lo crees, solo basta con revisar un poco la dieta Mediterránea.

Un tema que vemos siempre en el ciberespacio gira en torno a si sí o si no se debe cocinar con Aceite de Oliva Virgen Extra y (EVOO por sus siglas en ingles o AOEV en español).  Es un tema muy polémico, por así decirlo, cargado de desinformación y aquí te explicamos por que no seguir a ojos cerrados los que muchos dicen.

El punto de humo o punto de quemado de un aceite de cocina es la temperatura a la que el aceite comienza a descomponerse y quemarse. Un Aceite de Oliva Extra Virgen de alta calidad tiene un punto de quemado más alto que otros aceites, lo que lo hace muy adecuado para muchas formas de cocinar, inclusive hasta freír.

Por lo tanto, es incorrecto decir que el Aceite de Oliva Extra Virgen no es adecuado para saltear o freír. Esta creencia equivocada y muy divulgada asume que el Aceite de Oliva Extra Virgen tiene un punto de quemado bajo.

En primer lugar, vamos a aclarar la desinformación sobre si esta bien para saltear, freír, asar e incluso para freír a fondo con AOEV. Como se ha observado en estudios y experimentos (Estudio), cocinar con AOEV no destruye totalmente los Polifenoles (antioxidantes) saludables de un Aceite de Oliva Extra Virgen.

El punto de quemado del AOEV es generalmente entre los 180-240 grados Celsius (estudio),  que cubre la mayoría de los procesos de cocina. En este estudio se hacen diferentes pruebas sobre cocinar con Aceite de Oliva y proporciona evidencia inequívoca y definitiva que finalmente debe disipar este mito. Muestra que el aceite de oliva extra virgen, no solo es seguro durante el calentamiento a temperaturas de cocción regulares, sino que es el aceite de cocina deseable en comparación con otros. La producción de compuestos polares y grasas trans potencialmente dañinos fue notablemente menor en el AOEV.

Cuando el aceite se expone al calor, se descompone y produce una variedad de subproductos de degradación como compuestos polares y la evidencia científica muestra que los compuestos polares pueden ser perjudiciales para la salud y se han relacionado con el desarrollo de afecciones neurodegenerativas como la enfermedad de Alzheimer y Parkinson.

Los chefs, sin duda, probablemente tienen que estar un poco más alerta que los cocineros caseros. El sistema de quemador en las estufas de los  restaurantes profesionales,  típicamente pone fuera más BTUs que una estufa casera media, por lo tanto se quemaría más rápido.

También vale la pena señalar algunos aceite de oliva extra virgen son más susceptibles al punto de quemado que otros (ver estudio)

“Si tu aceite tiene un aspecto turbio, como partículas o sedimentos, podría quemarse más rápido”, dice Nancy Ash, experta en aceite de oliva y propietaria de la firma de consultoría Strictly Olive Oil.

Después del prensado, nuestro AOEV se coloca en tanques de acero inoxidable de almacenamiento. El aceite se sienta durante unos meses para permitir a la madre naturaleza que decante cualquier resto de partículas de frutas en el fondo de los tanques, donde los sólidos pueden ser eliminados para que no vayan en la botella.

La química también desempeña un papel en el punto de quemado. El punto de quemado de un aceite de cocina depende de la cantidad de “ácidos grasos libres” (conocida como Acidez) en el aceite.

AOEV de alta calidad, por cierto, tiene bajos niveles de ácidos grasos o acidez. Cuanto más bajo es el contenido de ácidos grasos libres, más estable es la grasa y más alto es el punto de quemado”, escribe el experto Harold McGee en su libro On Food and Cooking (Scribner, 2004). Recuerda que la acidez en el Aceite de Oliva en un valor químico, y es algo que detectas en el paladar.

Algunos profesionales de la salud, sin darse cuenta, recomiendan que todos los Aceites de Oliva y el aceite de canola son iguales de beneficiosos para la salud, ya que todos tienen altos niveles de grasas monoinsaturadas. Pero esto no es correcto, si el contenido de grasas monoinsaturadas fuera la única razón de los beneficios saludables del Aceite de Oliva, entonces los estudios que comparan el aceite de oliva refinado vs extra virgen mostrarían los mismos efectos positivos, y no es así. Las ventajas para el bienestar del aceite de oliva virgen extra se deben claramente a su contenido en compuestos fenólicos.

Así que te recomendamos pagar un poco más por un AOEV bien hecho con una acidez más baja ya que te recompensará significativamente con más grados de exposición al calor. De hecho, los conservantes naturales llamados Polifenoles que se encuentran en el AOEV lo protegen de la degradación por calor y del tiempo.

Respirar el humo de un aceite quemado (no importa qué tipo) es un peligro para la salud, imagínate ahora consumir los alimentos que se cocinan con aceite quemado. Así que vigila la temperatura, en la medida de lo posible reduce freir y utiliza la mejor grasa para tu cuerpo: Aceite de Oliva Extra Virgen

158 thoughts on “¿Puedo Cocinar con Aceite de Oliva?

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