Deep frying is a method of cooking that seals in moisture…
…resulting in a crispy exterior and improved flavor and texture.
Consider the characteristics of each product, such as how it’s…
…processed thermal stability, viscosity, and overall health benefits…
…when choosing the best oil for frying.
Is there any? Keep going to find out!
Choose a neutral-flavored oil with a high smoke point…
…for deep frying preferably unrefined.
Look for one that is high in monounsaturated fatty acids…
…while being low in saturated fat.
Nathan has a problem…
As a child, I was taught to steer clear of fried foods….
Recently, I came to find out that frying is both a pros…
...and cons cooking method.
Despite these factors, frying foods are high in calories…
…and can lead to weight gain…
Therefore, they should be eaten in moderation…
Unless we use healthy oils for deep frying. Is that possible?
Total Fat Composition of Cooking Oils Grams per 100 grams fats form when vegetable oils are hydrogenated into shortening and stick margarine. This results in partially hydrogenated oil, which can negatively affect your health and increase the risk of heart disease,
According to a study published in the July-August 2016 issue of Indian Heart Journal
Let’s start..
Consider The Smoke Point
When choosing the best oil for deep frying, one of the most…
…important factors to consider is how it will react when heated.
Cooking oil can reach much higher temperatures, which are necessary…
…for achieving that delicious crispy browning effect.
The “smoke point” is the temperature at which a particular oil…
….begins to burn and oxidize. When cooking oil is heated…
…above its smoke point, it degrades, releasing toxic fumes…
…and potentially harmful free radicals. According to a study published…
…in ACTA Scientific Nutritional Health in May 2018…
…some of these by-products can have negative health effects.
Go on!
When deep frying, it’s critical to use oil with a high smoke point…
…the Canola Council recommends keeping the oil temperature…
…between 365 and 375 degrees Fahrenheit when frying.
Because adding food to the oil lowers the temperature initially…
it’s best to preheat the oil to a temperature that’s about 15 degrees…
…higher than the ideal deep-frying temperature.
Those with a lower smoke point may be the healthiest oils for pan frying…
…or low-temperature cooking because they can’t withstand high heat.
The fact is…
According to a May 2015 study published in Advances in Nutrition…
…cooking oils rich in saturated and monounsaturated fats have…
…the highest smoke points and are more resistant to oxidation.
Polyunsaturated fats, on the other hand, degrade more quickly…
…because they contain short-chain fatty acids that break apart…
…when heated.
Take a look at this!
Unrefined vs. Refined Oils
Oil is extracted from plants, seeds, and nuts using a variety of methods.
Pressure, such as cold-pressing, or mechanical, thermal…
…or chemical processes can be used to accomplish this.
According to the American Council on Exercise…
…the higher the smoke point, the more refined the oil.
However, according to PennState Extension, the refining process…
…affects not only the flavor but also the levels of polyphenols…
…which help protect your cells from oxidative damage.
According to a March 2019 study published in PLOS One, this will…
…have an impact on oil’s potential health benefits.
Choose best oil with high smoke points in their most natural form…
…such as virgin, unrefined, or cold-pressed versions, whenever possible.
More thing to know…
Health Benefits of Dietary Fat
According to the American Council on Exercise…
…fats are essential for cell structure and help…
…maintain muscle contraction blood clotting, immune…
…function, and blood pressure.
This nutrient is also necessary for fat-soluble vitamins…
…like vitamins A, D, E, and K to be absorbed.
Fat should account for 25 to 35 percent of your daily calories…
…according to the American Dietary Guidelines.
The healthiest fats are monounsaturated and polyunsaturated…
…fatty acids, which include monounsaturated and polyunsaturated…
…fatty acids.
And we have a recommendation for you!
Where To Buy The Best Oil For Deep Frying? Check This Out!
| Image | Brand | Price | More |
|---|---|---|---|
Top | Nutiva Organic Cold-Pressed Virgin Coconut Oil, 15 Fl Oz USDA Organic, Non-GMO, Fair Trade, Whole 30 Approved, Vegan, Keto, Fresh Flavor and Aroma for Cooking & Healthy Skin and Hair | Continue On Amazon | |
Top | Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Salad Dressings & Marinades, 101 FL. OZ. | Continue On Amazon | |
Top | BetterBody Foods Refined Non-GMO Cooking Avocado Oil for Paleo and Keto, 1 Liter, 33.8 Fl Oz | Continue On Amazon | |
 | Amazon Brand - Happy Belly Peanut Oil, 128 Fl Oz | Continue On Amazon | |
Top | 100% Palm Oil - 16 Fl Oz | Continue On Amazon |
Now, are you looking for the benefits of each oil?
Here’s the answer!
Healthiest Choice: Coconut Oil!
- NATURALLY EXTRACTED and NUTRIENT DENSE: Nutiva’s all-natural cold press extraction process yields a pure, light-tasting, nutrient-rich oil containing 63% medium chain triglycerides and 50% lauric acid without the use of dangerous and harmful chemicals, hexane, or heat
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
I did a lot of research before buying this type of coconut oil…
…and this is the version that genuinely tastes like coconut…
…and it’s amazing especially for deep frying! The refined…
…coconut oil is better for cooking certain foods where a coconut…
…taste would ruin the taste of the food,
The unrefined coconut oil has a very good taste of coconut…
…which is better suited to sweet types of foods, such as cereals…
…oatmeal, rice, cookies, and so on. The main issue is attempting to…
…stay disciplined enough not to consume too much coconut oil…
…every day, as too much oil for deep frying may be harmful to the stomach.
Olive Oil
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Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
When heated for an extended period of time, however…
…the flavor and fragrance of olive oil may diminish.
I use olive oil in all of my cooking; in the past, I would buy…
…store olive oil with a strong flavor (some call it a manure flavor…
…I have no idea what manure tastes like, so I can only call it a…
…strong flavor), but this is much more pleasant.
Anyone should give it a try, in my opinion. But here’s a tip: if you’re…
…going to cook using oil, go with the “smooth” variety that has a…
…more mellow flavor. You can use it in lightly frying or even deep frying!
Next one…
Avocado Oil
Avocado oil is non-hydrogenated and has the highest…
…smoke point of any organic oil.
The flavor is delicate and slightly buttery. It adds to the…
…flavor of your food rather than flavoring it.
This is ideal for popping popcorn! It could be used as a…
…neutral oil in salad dressings, especially in light dressings…
…with delicate herbs/fruit, but its finest usage (in my opinion)…
…is for frying or scorching meat/veggies without adding a…
…burnt flavor.
This was used for deep frying. Excellent. It doesn’t have a particular…
…flavor that overpowers the flavor of the cuisine.
- GREAT FOR COOKING: Our naturally refined avocado oil is the perfect all-purpose cooking oil. It is great for fried dishes, and it makes a nice base for a homemade salad dressing when cold.
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Peanut Oil
When it comes to deep-frying, nothing beats peanut oil.
This brand does a good job at a reasonable price.
I had no idea how difficult it may be to find plain peanut oil…
…after moving away from the South!
Thank you, Amazon, for making it available and not charging…
…an exorbitant fee.
- One 128-fluid ounce (1 Gallon) bottle of Happy Belly Peanut Oil
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Palm Oil
Palm oil is high in saturated and monounsaturated fats…
…which makes it ideal for deep frying.
The flavor can be bland, especially if you use the…
…unprocessed red palm oil version.
However, some people are concerned about the long-term…
…viability of palm oil cultivation and harvesting.
Deep frying can be done with olive oil or avocado oil…
Peanut and palm oils are less suited for a variety of reasons…
…including health and the environment.
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Some Fats and Oils Aren’t Suitable for Deep Frying!
Not all oils are suitable for deep frying, so you should watch this…
…out to make it to be clear.
Vegetable oils that are high in polyunsaturated fatty acids, such as:
- soybean oil
- corn oil
- canola oil (also called rapeseed oil)
- cottonseed oil
- safflower oil
- rice bran oil
- grapeseed oil
- sunflower oil
- sesame oil
When using these oils for deep frying, they can result in high levels…
…of oxidized fatty acids and harmful compounds.
Even if you use a healthy oil, deep frying adds a lot of calories…
…to your food, so try not to eat it too often.
Coatings, including batter and flour, plus the oil that sticks…
…to the food after cooking contribute to the extra calories.
How Many Times Can You Use Cooking Oil for Deep Frying
When you notice smoke on the surface of the oil while frying…
…you’ve reached the “smoke point.” It is more significant than it appears…
…because it indicates that the oil is already quite hot, as well as a hint…
…that the oil is losing its qualities and maybe becoming hazardous. The creation…
…of fatty polymers, which poses a high long-term risk of cardiovascular events…
…is the main issue when this happens. However, used oil is not only hazardous…
…to one’s health; it may also spoil food (which absorbs the oil)…
…and has unusual colors and smells. But, as if that weren’t bad enough…
…re-used oil poses a risk when frying food with minimal protein…
…and a high sugar content. That is why it is critical to fry foods that are low in sugar
And if you do, and you’re one of those people who like frying churros…
…on freezing Sundays in the winter, make sure you use clean oil.
One of the signals that it’s time to change the oil is the formation of grinds…
…at the bottom of the fryer or pan. However, if we’ve been filtering and cleaning it…
…you won’t know when it’s time to replace it. The emergence of bubbles…
…during cooking is a major indicator that you need to change the oil.
Sum Up
When it comes to cooking oil, it is important to know….
…the smoke point of oil: the temperature at which oil…
…starts to burn and smoke. According to experts…
….the smoke point helps define the usage of oil.
When the oil is heated beyond its smoke point…
…the fat content starts to break and creates smoke…
…as well as an off smell and taste. In this process…
…oil releases harmful compounds, including carcinogenic…
…cancer-causing free radicals and makes it healthy for the body.
Conclusion
If you find this helpful, be sure to leave a comment!
Above all, I love to hear from you guys and always…
…do my best to respond to each and every comment.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
