OLIVE OILS AND HEALTH 76 A study from Barcelona University (Spain) published in the scientific journal ‘Antioxidants (2020)’ focused on EVOO changes when cooked with vegetables at 120ºC-170ºC, the range of temperature at which domestic sautéing is performed. EVOO polyphenol and antioxidant content was reduced by 40% at 120ºC and 75% at 170ºC, thus, the EVOO still remaining a healthy product. Longer cooking time does not substantially affect the total phenol quantity. This study, together with others, supports the fact that EVOO is the most stable oil for cooking at high temperatures. EVOO also helps to absorb the phenolic compounds present in vegetables when cooked together. A finding supported by the results of a study coordinated by Prof. Rosa-María Lamuela (Barcelona University) published in ‘Molecules (2019)’. The study focused on the use of EVOO in ‘sofrito’, the base of all Mediterranean sauces and present in a considerable number of recipes. Data showed that cooking vegetables with EVOO in the ‘sofrito’ promoted the release and absorption of the bioactive components of the ingredients (garlic, onion, and tomato). The absorption of carotenoids and polyphenols from the vegetables into the EVOO increased their bioavailability and healthy properties (Figure 4.4). Figure 4.4. Sofrito of vegetables with EVOO. The basis of all Mediterranean sauces. Photography: Francisco Lorenzo Tapia. These studies point out not only the healthy benefits of some key components of the Mediterranean diet, such as EVOO and vegetables, but also the importance of the cooking processes. In the case of ‘sofrito’ with EVOO, it has been shown to contain up to forty different phenolic compounds and a high quantity of carotenoids. Its consumption has been associated with an improvement in cardiovascular risk factors and insulin sensitivity. These studies support the popular saying: “A bit of something and a lot of tomato, and then nothing can kill you”.
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