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.
Key Point: Lard is heat stable, contains fat soluble vitamins, and tastes delicious. As one of the best cooking fats for deep fryers, frying with ghee gives food a lovely taste.
Fatty Acid Composition (source: USDA) SFA: 66% MFA: 30% Puff: 4% There is a persistent myth that olive oil is a healthy fat, but only when used as a salad dressing.
Fatty Acid Composition (source: Nutrition Data) SFA: 14.2% MFA: 75% Puff: 10.8% 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. Tallow also has a very light flavor, so it doesn’t overpower the food you are frying as some oils can.
Fatty Acid Composition (source: USDA) SFA: 52.1% MFA: 43.7% Puff: 4.2% As a result, frying with this tropical oil is unlikely to cause harmful amounts of oxidation products.
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. With each of these cooking styles, you can easily control the temperature and prevent food from overheating.
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.
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. Deep frying involves cooking food by submerging it in hot oil.
Submerge food in oil at this temperature causes its surface to cook almost instantly. At the right temperature, this will instantly cook the surface and trap the moisture inside the food.
Have a high smoke point be stable, so they don’t react with oxygen when heated Oils that contain higher levels of saturated fats tend to be more stable when heated.
However, cooking oils that contain large amounts of polyunsaturated fats are less suitable for frying (1). These double bonds can react with oxygen and form harmful compounds when exposed to high heat.
Summary Oils that consist mostly of saturated and monounsaturated fats are best for deep frying because they’re the most stable at high heat. Studies have shown that even after 8 hours of continuous deep frying at 365 °F (180 °C), its quality still remains acceptable (2).
Over 90% of the fatty acids in coconut oil are saturated, making it resistant to heat. Mainstream organizations, such as the American Heart Association, recommend limiting intake of saturated fats to 5–6% of total calories.
However, various studies have concluded that saturated fats don’t increase the risk of heart disease (3, 4, 5). When choosing coconut oil, bear in mind that some varieties can leave a flavor or smell that not everyone enjoys.
Summary Coconut oil is high in saturated fats and doesn’t appear to change quality during deep frying. A range of possible health benefits may make coconut oil a good choice for frying.
It’s resistant to heat because, like animal fats, it’s high in monounsaturated fatty acids. In one study, researchers used olive oil in a deep fryer for over 24 hours before it oxidized excessively (10).
However, the flavor and fragrance of olive oil may deteriorate when heated for a long time. Refined avocado oil has a high smoke point of 520 °F (270 °C) and a slightly nutty taste.
Palm oil consists mostly of saturated and monounsaturated fats, making it a great choice for deep frying. Using these oils for deep frying can result in large amounts of oxidized fatty acids and harmful compounds (13).
Summary Vegetable oils that are high in polyunsaturated fatty acids are unsuitable for deep frying. Even if you use healthy oil, deep frying will add a lot of calories to food, so it’s best not to eat it too often.
The extra calories typically come from coatings, including batter and flour, plus the oil that sticks to the food after cooking. A high consumption of deep -fried foods is linked to weight gain, especially in people with a family history of obesity (16).