It might be surprising to you that saturated fatty acids are found in soybean and olive oils. This point is backed up by a systematic review study published in August 2015 (2).
Their conclusion was that “Saturated fats are not associated with a higher risk of all-cause mortality, CVD (cardiovascular disease), CHD (coronary heart disease), ischemic stroke, or type 2 diabetes.” Some of these oxidation products are called, free radicals, and they cause damage to your cells.
Basically, the more saturated the oil is, the less opportunity it has to react with oxygen or oxidize. Side Note: I went into the chemical structure of different fats in a video on my YouTube channel earlier this year.
The number of double bonds present in the fatty acid The addition of heat Polyunsaturated fats, like vegetable oils, have multiple double bonds in their structure.
Monounsaturated fats, like olive oil, only have one double bond. When it comes to figuring out which monounsaturated fats are okay to use, I tend to look at the smoke point of the oils.
Olive oil has a low smoke point, so I only recommend it for non-cooking purposes, like salad dressings. Personally, I do not use it because it is a highly refined oil and the reports link it to inflammation and other conditions.
The bottom line is that the more saturated an oil is, the more heat it can tolerate. Click here to learn how to lose weight using my Free 4 daily habits plan.
Follow these 4 habits each day and your body will have no choice but to lose weight. USDA National Nutrient Database for Standard Reference, Release 28.
Internet: /NEA/NRC/NFL DE Souza, Russell J., et al. “Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies.” BMJ 351 (2015): h3978. Dr. Becky Galleys, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.
We use a Deep Fryer often here at My Veto Kitchen for a variety of our low car recipes. Everyone here has a Home Deep Fryer that is suitable for small families.
Below are some tips Chef gave us for choosing the best oil for deep frying. Do not use fats that solidify when cool in deep fryers with submersible elements.
Gas powered commercial deep fryers are generally fine if you’re unsure check your product manual. Tallow is rendered beef fat and it is perfect for CHF diets.
That low polyunsaturated and near 1:1 ratio of Monounsaturated and Saturated fats makes it great for CHF cooking. After tallow, we consider lard the next best oil for deep frying and shallow frying.
We’ve found that due to its higher smoke point that we get a slightly crispier result from Tallow and that it seals the food quicker. Lard contains Olaf acid, the same found in olive oil.
Olaf Acid is shown to lower LDL (bad) cholesterol. In saying that, I would use hydrogenated lard over vegetable and seed oils every day of the week, so don’t panic.
Hydrogenated lard most often contains less than 4grams of trans fat per 100g, when used for deep frying you consume hardly any of that. But its nutrition profile isn’t a good as tallow or lard for deep frying food.
When cooking at the very high heat Peanut oil is capable of, very little of that Omega-6 is transferred to the food being fried. We certainly wouldn’t use peanut oil in a frying pan at lower temperatures or over a salad, but it is the best oil for deep frying and a cost-effective “alternative” to animal fats.
We leave coconut oil away from deep frying and keep it as an ingredient in things like fat bombs or shallow frying, along with butter. Your Deep Fryer should look like this on the inside, with no element visible for cooking with fats such as lard, tallow or coconut oil.
But we’ve used this simpler more versatile option that we like as well, as it can be used for other cooking applications such as steaming and heating. You will also want to avoid oils dominant in “processed” polyunsaturated fats and high ratios of Omega-6 fatty acids.
While we need an even ratio of Omega-6s to Omega-3s most modern societies consume way too much Omega-6 fatty acids and not nearly enough Omega-3s. The ideal ratio is 1:1 the average western population is about 16:1 which has many health consequences.
Peanut oil teeters but is fine for deep frying as you consume very little of the bad stuff when cooked at high temps. Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease.
While we all know that we shouldn’t eat deep-fried food around the clock, that doesn’t mean that we can’t make good use of our fryer now and again. It provides the top ten options available and all the advice you’ll need to choose the right oil for you.
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.