Which Oil Is Healthiest For Frying?

Fried foods have always been popular. Many traditional recipes require oil. Fried, and especially deep-fried foods, are also basic elements of the fast food industry.

Unfortunately, deep frying is not the healthiest cooking method of all – especially on an industrial level.

However, frying homemade food doesn’t always have to be unhealthy. What makes it unhealthy is mainly the type of fat we use and how we use it.

How does baking work?

Frying is about immersing food in hot oil. The ideal baking temperature is about 175-190 ° C. When we immerse the food in its warm oil, the surface shines almost immediately and forms a kind of “shell” that the oil cannot penetrate.

At the same time, the moisture inside the food turns to steam, frying inside the food. If the oil temperature is too low, the oil will penetrate the food, making it oily. If the temperature is too high, it can dry out the food and oxidize the oil. Some oils tolerate higher temperatures than others.

The more saturated the fat, the more stable it is when heated. For this reason, saturated and monounsaturated oils are best for frying. Therefore, we should also avoid oils with a high polyunsaturated fat content.

The chemical structure of polyunsaturated fats has two double bonds (or more). These double bonds normally react with oxygen and form harmful ingredients when exposed to high temperatures. Of course, taste also matters. Usually when we dip dishes, we prefer oils with the most neutral taste.

What is the best oil for frying?

Coconut oil is generally the best option, making it the healthiest oil for frying. Its quality does not deteriorate even after 8 hours of continuous 180-degree baking time. More than 90% of the fatty acids in coconut oil are saturated, making it very resistant to high temperatures.

Saturated fats have a bad reputation and are considered unhealthy, but new studies have shown them to be harmless sources of energy for humans. In addition, coconut oil has numerous health benefits. For example, it can kill harmful bacteria and viruses. Coconut oil can even help you lose weight from the abdominal area.

Keep in mind that some products can give coconut flavor or aroma, so you might want to try different brands to find the product that works best for you. Animal fats are also a great alternative to frying. They contain fats such as fat and tallow. They give a great taste, a crunchy texture, and are not as harmful when used for frying.

Most fatty acids of animal origin are saturated and monounsaturated, making them highly resistant to high temperatures. However, their fatty acid content may vary depending on the diet of the animal. Unlike the fat of animals grown in pastures and fields, the fat of grain-eating animals may contain much more polyunsaturated fatty acids.

Therefore, we should only consider the fat of naturally fed animals as a healthy alternative to frying. You can buy lard at the store or save fat from the meat for later use.

Other good oils for frying

Olive oil

Olive oil is one of the healthiest fats in the world. It contains a lot of monounsaturated fatty acids with only one double bond. Just like saturated fats, monounsaturated fats are highly resistant to heat. You can use olive oil for frying for more than 24 hours before it oxidizes.

In theory, this makes it a great alternative to frying. However, its taste and aroma can be unpleasant when exposed to high temperatures for a long time.

Avocado oil

The structure of avocado oil is similar to that of olive oil. Although it contains mainly monounsaturated fats, it also contains some saturated and polyunsaturated fats mixed.

It has a remarkably high boiling point (270 ° C) and a subtle walnut flavor.

Peanut oil

The boiling point of peanut oil is about 230 ° C.

It is very popular in deep frying because it tastes natural. In addition, it does not absorb the taste of the food, which allows you to fry different foods at once.

However, peanut oil is not the best option for health. Its polyunsaturated fat content is quite high (about 32%), making it more susceptible to high temperatures.

Palm oil

This oil contains mainly saturated and monounsaturated fats, making it a good alternative for frying.

It is said that the taste of palm oil is quite neutral, especially unrefined red palm oil.

However, the environmental friendliness (or rather lack thereof) of palm oil cultivation is a matter of serious concern.

Fats and oils that you should not use for frying

There are several fats and oils that you should avoid at all costs. These include industrial vegetable oils. These oils are derived from seeds and undergo aggressive processing. They have a high polyunsaturated fat content and up to 4% of these fats are toxic trans fats.

If you use such oils for frying, you may end up getting large amounts of oxidized fatty acids and harmful substances. Avoid them like the plague. Using the wrong types of oils for frying is bad for your health. However, by using the right oils, you can enjoy fried delicacies every now and then (with homemade food being the best option) without feeling guilty.