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.
Buy ready-made lard or tallow from the store save the drippings from meat to use at a later time 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). For starters, the most basic requirement to make oil suitable for deep frying is a high smoke point.
The smoke point of an oil is the temperature at which it begins to break into free radicals. Polyunsaturated fats have two or more double bonds that break into free radicals that react easily with oxygen at high temperatures to form toxic compounds.
Hence, oils with high polyunsaturated fats are not good for air frying. This versatile oil has a very high proportion of monounsaturated fat which makes it very safe to use.
You can worry less about the cholesterol level of this oil because of its high percentage of ‘safe fats’. Moreover, the oil is thoroughly refined with due consideration to international safety and health standards.
Sunflower oil Gluten-free and non-GMO Long shelf life Low cholesterol level Even for an olive oil, this product sure has a wide range of uses.
It is also a good beauty treatment product as it works effectively as a moisturizer. Its low fat content invariably means that you need not worry about taking excessive cholesterol that could prove detrimental to your health.
One of the most nutritious and heart-friendly oils that you can get today is the Clear spring Organic Sunflower Frying. Its high monounsaturated fat vitamin E content makes it nourishing while its pleasant flavor allows you to deep-fry irresistible foods.
This oil, composed mainly of rapeseed, is cold-pressed in a healthy environment with full compliance to all health standards. Furthermore, it has a high percentage of vitamin E which serves as an antioxidant, helping to slow down metabolism and cell damage.
High smoke point Rich in Omega 3, 6 and 9 fatty acids Low saturated fat content 100% organic and natural Totally organic, this oil is cold-pressed under pristine conditions and you will be getting a safe product that has been certified by the appropriate authorities.
The three-litre capacity Le Terry di Colombo Italian Virgin Olive Oil is the ideal product that you need for your deep fat frying. The delicious taste and unique fruity flavor that this oil would impart to your food are incomparable to many other products on the market.
There are many oils for deep frying, but you won’t find many that outperform this one in terms of nutritional value, taste, and versatility. There are many things to like about the Hunter & Gather Extra Virgin Avocado Oil.
This top-quality oil is recommended for most dietary needs, which is not surprising owing to its high monounsaturated fat content, vitamin E and omega 9. These nutrients play a major in ensuring that you produce healthy food that is suitable for everybody without any health implications.
Apart from being healthy, Hunter & Gather Extra Virgin Avocado Oil is suitable for deep frying because of its very high smoke point. The natural buttery taste of avocado oil is also unique and you will surely like it.
You can use it for a wide range of purposes, including frying, sauteing, baking, and so on. The high smoke point of the Chosen Foods 100% Pure Avocado Oil is another impressive attribute that pushes it ahead of the competition.
This high smoke point, in essence, gives you free rein to deep-fry to your satisfaction. But the Border fields British Premium Cold Pressed Rapeseed Oil stands apart from the rest.
The combination of Omega 3, 6 and 9 fatty acids, complements its rich vitamin E content to produce a superior product that truly lives up to its ‘premium’ tag. Besides these, the high smoke point of this oil is another reason why it deserves to be in this review.
Heat the oil past this point, and it will do more than set off your smoke detector and taste rancid. You see, when oil is heated past its smoke point, the fats start to break down.
What’s really happening, though, is the oil is releasing harmful compounds, including carcinogenic, cancer-causing free radicals. If you’re after deep frying, you’ll need to heat the oil to somewhere between 350° and 400° F. These temperatures are necessary to create a crust on your food as soon as it hits the fryer.
Since the oil gets so hot, you’ll need something with a smoke point of at least 400° F. Find more insights like this in our guide on deep -fry at home. These healthy fats are liquid at room temperature (as compared to saturated fat like lard, butter and coconut oil that are solid at room temp).