Before you look at our list of the best oil for deep frying, it is important to note a few points you should keep in mind: There are many health claims and pieces of research to back them up about oils for frying.
Our advice is, be very wary of these claims and make sure you are not simply choosing an oil because it has been said that it provides benefits that are usually too-good-too-be-true. Buying a great deal of oil is not only more convenient but is also the cheaper option.
Deep-frying requires large quantities of oil and this can be very expensive. It can get very annoying to lug a couple of gallons onto the kitchen counter every time you want to deep-fry something.
It is very important that if you opt for coconut oil, you should only choose a refined option. It is usually surprising to buyers that avocado oil has a very high smoke point, which is around 500 °F.
It should be noted that, unlike with coconut oil, it has a slight taste that can affect the overall flavor of the food being deep-fried. There is a lot of culinary myths surrounding olive oil and one of the most common is that it cannot be used for frying.
It is often claimed that the health benefits start to break down as soon as it is heated, but this is simply not true. This has a smoke point of 400 °F and will leave your food with a rich olive flavor.
A light oil that only comes with a mild flavor, this is a great choice for an all-round frying option. The fact that it is canola oil, first and foremost, means that it is healthier to cook with.
The taste is always light and never leaves the food greasy or dripping after it has been used to fry or bake. This is obviously a better option health wise when compared with butter or olive oil.
The high smoke point means that it is ideal for frying and while occasionally having more flavorful oil is good for cooking, sometimes you just want the pure taste of the food. Now Foods offers a great 100% grape seed oil that can be used for a lot more than you would think.
The versatility and the cost of this oil make it a good investment right off the bat. Whether you are soothing your skin or fry some chicken, in either case you will be cooking with a light and high-quality oil.
Obviously, the lightness of the taste and the smoke point are the main reasons to use this oil for frying but the low price and the size of the bottle doesn’t hurt. It should be noted that olive oil is not always the best to cook and fry with but this one has remedied the low smoking point and the issues of burning the flavors into the food to deliver a higher quality product.
This is the best oil for deep frying because it adds a bit of flavor and has a high smoke point. It is lighter and has a much milder taste while also being great for frying and cooking at higher temps.
The substitutions are also good for baking too as this oil lets you cook your cakes and cookies without any greasy or oily flavors added. You may have heard talk about precise smoke points and ‘low in saturated fat’, but it’s best to forget about those things.
In reality, the health impacts of frying with an oil depend on how heat stable the particular fatty acids are (1, 2). So, choosing a cooking oil that is low in saturated fat makes no sense at all (3).
Because we need an extreme temperature to make deep-fried foods, we need to carefully consider the type of cooking oil. With this in mind, the healthiest fat for deep frying is a little different to the best oil for stir- frying or general cooking.
But butter contains dairy sugars and proteins, which can burn at high heat and this makes it a poor choice for deep frying. To avoid burning our food, and the formation of carcinogens and oxidative products, we should steer clear of polyunsaturated fat (10).
Key Point: Deep fat frying relies on high temperatures, so the type of oil is very important. The healthiest cooking oils for deep frying are generally saturated and monounsaturated fats.
Here are five cooking oils that are suitable for your deep fryer, all of which retain stability at a high heat. Lard from pigs raised on pasture has the extra advantage of a smaller amount of polyunsaturated fat and more fat-soluble vitamins.
Fatty Acid Composition (source: USDA) SFA: 38% MFA: 49% Puff: 13% Key Point: Lard is heat stable, contains fat soluble vitamins, and tastes delicious.
Key Point: While it isn’t as heat-stable as saturated fats, you can deep-fry with olive oil. Deep frying with beef tallow is a very traditional practice, and it’s also one of the smartest choices for your deep fryer.
As a result, frying with this tropical oil is unlikely to cause harmful amounts of oxidation products. Coconut oil also contains Laurie acid, which is also present in mother’s milk and has beneficial antiviral, antibacterial and antifungal properties (22, 23).
Fatty Acid Composition (source: USDA) SFA: 91.1% MFA: 7% Puff: 1.9% Regarding heat stability and resistance to oxidation, I’d choose coconut oil every time.
It has the highest proportion of saturated fat and barely any polyunsaturated fatty acids. In fact, cooking food at high temperatures can result in the formation of potentially harmful compounds such as advanced location end products (AGE's), aldehydes and various carcinogens (27, 28, 29).
AGE scan cause widespread oxidative damage in the body, and some studies suggest that aldehydes are carcinogenic (30, 31). There are many delicious deep -fried foods like chicken, fish and various vegetables, but it’s better to choose less abrasive forms of cooking.
Key Point: Deep frying is not the best choice when it comes to health, and it’s best to deep-fry only occasionally. While deep frying is not generally healthy, there are some methods we can use to make a deep -fried meal healthier.
It’s understandable to want to save money, but using the same deep-frying oil, again and again, is a bad idea (32). As easy as this would make life, not all oils you see lined up on the supermarket shelves are suitable for cooking, especially when it comes to frying.
Another benefit of vegetable oil is that it doesn’t have a super strong taste so won’t detract from the flavors of your food. This can mean that different supermarkets’ oils have different levels of saturated fat, so make sure you check the labels to ensure it isn’t too high.
Sunflower oil is best when using a deep fryer and will result in crispy chips and batter, which means its ideal for your Actuary as well. On top of this, sunflower oil has been found to keep your skin clear, strengthen your immune system and keep your heart healthy, so it’s worth adding to your diet.
Coconut oil that isn’t overly processed has a lovely nutty taste that is nice in both sweet and savory dishes, as well as when it is uncooked. You can use it in pans if you just need to grease them slightly rather than shallow frying, while a teaspoon in your Actuary can give food a great taste.
However, it does contain a lot of Laurie acid, which improves heart health and has been found to be good for helping you to lose weight. It can be added to hot dishes when cooking but shouldn’t be used for frying as the chili can burn easily, which will taste bitter.