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). The healthiest oil for frying is all about the fat’s ability to withstand high temperatures.
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). 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.
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. Native Organic Shortening A blend of Red Palm and Coconut Oil 7.
To make it clearer, we will now give a brief overview of the benefits of each type of oil: 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.
Deciding on the healthiest cooking oil to use in your dish isn't always quite as simple as it seems, because you've actually got a good number of options. Oils are an important part of a healthy diet because they are a key source of essential fatty acids and vitamin E, according to the USDA's Dietary Guidelines.
As SELF has reported, these unsaturated fats are good for cholesterol and blood pressure, and can help reduce the risk of heart disease and stroke. Oils can vary a lot in the makeup of their fat content, and basically, the more poly- and monounsaturated fats an oil has, the more healthy it’s considered, and the more saturated fats it has, the less healthy it’s considered, IASI An sari, M.S., R.D., C.S.S.D., national media spokesperson for the Academy of Nutrition and Dietetics and assistant director of performance nutrition for UC Berkeley Athletics, tells SELF.
Nutrition is a complex science, healthy choices look different for everyone, and all foods can have their place in a diverse and balanced diet. Plus, other factors like cost and availability are also important to consider here, Cara Bradstreet, M.S., R.D., L.D., of Street Smart Nutrition, tells SELF.
The single most important factor when choosing which healthy cooking oil to use is its smoke point. What’s more, “Heating an oil past its unique smoke point can damage or degrade the molecular structure of fatty acids and produce potentially harmful free radicals,” Bradstreet says.
), but that’s not exactly justified, Elizabeth Ann Shaw, M.S., Run, CPT, adjunct professor of nutrition at Baster University, tells SELF. Because it has a neutral taste that doesn't do much for your food in the flavor department, cooks don't usually recommend using it for sautéing.
Cooking a good Too at high temperatures can mess with both its flavor and nutrition, so save your fancy bottle for drizzling and finishing dishes. It is packed with heart-healthy monounsaturated fats (almost as much as olive oil) and has a high smoke point (375 to 400 degrees Fahrenheit) and neutral flavor.
It's a bit more expensive than those more processed oils like canola and vegetable, but if you want that high smoke point and don't mind the splurge, then this is a great alternative. It's also versatile, chemically processed, neutrally flavored, affordable, and has a similarly high smoke point (400 to 450 degrees Fahrenheit).
Much like vegetable and canola oil, it's also chemically processed and low in saturated fat. So while it may not have the highest smoke point ever (350 to 410 degrees Fahrenheit), it's a good flavorful and unrefined option if that's what you're looking for.
This oil has a couple interesting characteristics: For one, it's high in omega-3 fatty acids, so you may want to look into using it more often if you don't eat a lot of omega-3 rich foods like fish, says Samson. Buy small bottles so you can use it up quickly, and be extra sure to store it in a cool, dark place.
(Well, actually, as a literal cream, a lot of people consider it kind of miracle worker for skin and hair.) Despite its health halo and popularity, it is lower in healthy unsaturated fats than all the other oils on this list, and can be both more expensive and harder to find, Bradstreet says.
Some research suggests it has less detrimental effects on cholesterol, and would be a good replacement for those things. But given that the research is unclear, you're probably better off relying more often on other oils with demonstrated health benefits, An sari says.
For instance, that creamy semisolid quality makes coconut oil a great vegan butter alternative for baked goods. If you do want to use coconut oil for methods like sautéing or roasting, know that it has a relatively low smoke point of 350 degrees Fahrenheit.