Other good choices Olive oil. This means that the food you’re cooking will taste pure, with no residual flavors from the food that was previously cooked in the oil. The best oil for frying has a high smoke point, neutral taste and low amount of saturated fat. What Is the Healthiest Cooking Oil for Deep Frying? Heart-healthy oils like safflower oil and rice bran oil are perfect because they can withstand frying temperatures of almost 500° F. You can also look to peanut oil and sunflower oil if you’re frying at 450° F, or canola oil and vegetable oil to keep temperatures around 400° F. Looking for the best pan for deep-frying on the stovetop? Top 3 Best Oil for Frying Fish Reviews 1. If you’re cooking in an electric deep fryer, it will have a thermostat. Sunflower Seed Oil. 5 Healthy Oils For Deep Frying 1. Sunflower oil is an option for people who follow an anti-inflammatory diet. The choice of the frying oil type is important because it will have a dramatic effect on the food’s final taste. In order to choose the best and healthiest oil for deep frying, you need to consider the following characteristics:. So while it can help you decrease fat and control diabetes, you may want to avoid this in you are on a reduced-cholesterol diet. Ghee. 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. We each have our own health struggles, genetic predispositions to ailments, and even food allergies. While this video speaks to range-top deep frying, the safety hints are also relevant for an electric deep fryer. It shares the same smoke point of our previous oils. Plus, it's rich in mono- and polyunsaturated fatty acids. Some specialty oils, like avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find. Coconut Oil for the Win The healthiest oil that you can use for deep frying your favorite treats is coconut oil. This is how you get that crispy outside but moist inside result that we all love. For me, I have a definite opinion and strong preference for one of these deep-frying oils. Some oils simply taste better than others. Olive Oil. Our favorite healthy fats for pan-frying are avocado oil, canola oil and olive oil. Sunflower. It is extracted from the actual rich avocado fruit, so it’s no wonder that it’s considered a healthy oil for deep frying. Olive oil is one of the healthiest fats. Sunflowers are easily grown and readily available. Please note, I’m not including the high smoke point, as all of these are about equally matched in that regard. These include: Peanut; Sesame; Soybean This means it is also an economical option, because it can be used on multiple occasions. Coconut oil is your best choice overall. The healthiest oil for frying is all about the fat’s ability to withstand high temperatures. It is high in healthy mono-saturated fat and Vitamin E. This is cholesterol-free frying oil. Follow the Mediterranean diet, and you’ll use olive oil for almost everything. That means an oil’s smoke point ultimately affects how healthful the cooking oil is for your body. Unlike deep frying, these cooking methods don’t involve cooking at very high temperatures for a prolonged period of time, or reusing the oil. 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). Canola oil, soybean oil and peanut oil are healthy oils with both a high smoke point and limited amounts of saturated fat, according to "Cooking Light" magazine. While Omega-6 is often considered a “bad cholesterol,” consuming a healthy amount of it to promote weight loss, and this is the optimal way to deliver it to your body. This is because sunflower oil is an extremely quick-growing plant that harvests quickly. Choose one that is indicated “High Oleic.” Some refineries cut the quality by offering a less expensive “blend” which is not as pure in quality. Avocado oil has a similar composition to olive oil. In our breakdown of the different types of cooking oil, we explained something called the smoke point: The temperature at which oil starts to burn and smoke. You need the right balance of essential fatty acids in your diet. Prof Grootveld generally recommends olive oil for frying or cooking. Healthy cooking oils don’t end at frying; read on to learn about the healthiest oil for sauteing, roasting veggies or making stews. about the healthiest oil for sauteing, roasting veggies or making stews, Do Not Sell My Personal Information – CA Residents. It is very inexpensive, has a mild taste and high smoke point (230 °C), making it a great all-purpose oil. Omega-6 fatty acid assists the body in burning fat, meaning that it helps to reduce obesity. Taste is a key component in choosing an oil, but there are also a variety of other important considerations that you will face when choosing the best oil for deep fat frying. Sunflower oil especially is lower in polyunsaturated fats, so that may be advantageous because polyunsaturated fats can be more susceptible to damage at high temperatures. Peanut Oil Hint: Read the bottle carefully. Q: What is the most healthful method of frying? "Firstly because lower levels of these toxic compounds are generated, and secondly … Canola Oil. This both locks in the moisture and locks out the oil. Ghee is pure... 3. The combination of fatty acids and Vitamin E contained in this oil fight inflammation in the body. This is because of the presence of the antioxidant gamma-oryzano. Having a full understanding of the science behind deep frying will help you perfect your technique and make adjustments until you achieve the perfect outcome. Knowing your frying oils will help you make an informed decision. Blends or combinations of these oils, often sold under the name “vegetable oil,” and cooking sprays made from these oils are also good choices. ], Stay updated with special Tips, discounts & offers, Can also be used to make authentic Asian cuisine. Taste of Home is America's #1 cooking magazine. Please read your label carefully. This means that it helps to reduce Type-2 Diabetes. It is extracted from the seeds of the safflower, a plant with no other agricultural use other than the seeds. Monounsaturated fats are also relatively stable during deep frying, but polyunsaturated fats break down into toxic elements that include peroxides, aldehydes and alcohol. It’s resistant to heat because, like animal fats, it’s high in... Avocado oil. It has a neutral flavor and it doesn’t absorb the taste of what it is cooking. It also requires lower temperatures, making it ideal for fats with smoke points at 350° F or lower. Coconut Oil. Canola oil is created from rapeseed that is low in an acid known as erucic acid. Heat the oil past this point, and it will do more than set off your smoke detector and taste rancid. When ‘cold pressed,’… As outside locks out the oils, the moisture inside the food begins the cooking process by steaming it from the inside. Peanut oil. 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