When it comes to fats and the best oil for frying, we are spoiled for choice. The supermarket shelves are stocked with every option imaginable, but these days it's very confusing because there is so much debate about the benefits and harms that come from consuming different types of fats. However, in order to eat healthily, you should know what happens to the fat after heat treatment. If you use frying oil that is suitable for high temperatures, it should be stable and not easily oxidized. The fat can react with the oxygen and oxidize, forming free radicals and other harmful compounds. You probably think that frying with vegetable oils should be healthier than cooking with animal fat, like lard or butter. But is that really the case?
Healthy and suitable oil for frying
Which fats are good? Not all oils are created equal, and the most important factor in determining a fat's resistance to oxidation during heat treatment is the relative degree of saturation of the fatty acids. Saturated fatty acids have only single bonds in their molecules, while monounsaturated fatty acids have one double bond, and polyunsaturated fatty acids have two or more bonds.
It is precisely these double bonds that are chemically reactive and heat-sensitive. The smaller the number, the more stable the frying fat is. For this reason, high levels of saturated fatty acids and monounsaturated fats are quite resistant to heating. On the other hand, high oleic oils or refined oils that are rich in polyunsaturated fats are not suitable for frying.
Another important factor when choosing cooking fat is the burning point - the temperature at which the fat breaks down and turns into smoke. A high smoke point is the main way you can determine whether the oil is suitable for frying or not. However, let's first make a comparison between the alternatives.
Heat coconut oil and use it as frying oil
Cold-pressed coconut oil is an excellent choice for high-temperature cooking of more than 200 degrees. Over 90% of the fatty acids it contains are saturated and therefore very heat-resistant. It is a multi-purpose oil that remains semi-solid at room temperature and has a very long shelf life.
Coconut oil also has other important health benefits. It is particularly rich in lauric acid - a saturated fatty acid that has a good effect on cholesterol and has antibacterial and antifungal effects. Unrefined coconut oil also gives your dishes a light, pleasant taste and an exotic aroma.
clarified butter
The butter has a high proportion of saturated fatty acids, which come from animals. For this reason it was rejected as a suitable oil for frying. In fact, there is no reason to avoid this fat entirely. The most recent scientific study finds no direct connection between saturated fats and cardiovascular diseases. The real pest is actually the margarine for frying, which is rich in trans fats and is therefore not recommended at all.
Clarified butter, on the other hand, is actually quite rich in nutrients and contains vitamins A, E and K2. The bound linoleic acid in its composition can aid weight loss and has strong anticancer properties. Furthermore, it also contains butyrates – salts of butyric acid (butanoic acid), which helps fight inflammation and improves intestinal health.
If you are lactose intolerant or simply want to consume purified butter, you can find the so-called ghee (butter fat) in the health food store. This is an Indian product obtained by heating the butter for some time. While the milk protein (casein and whey) and lactose settle to the bottom, the pure clarified butter remains on the surface. This is then filtered to extract pure fat for use. The ghee has a fairly high smoke point - 252 degrees, while regular butter burns at 177 degrees.
What about olive oil?
As is any oil for fryingOlive oil is also a vegetable oil, which contains mainly monounsaturated fats. You may have heard that it is not suitable for cooking. Until recently, many people believed in this myth, but after most people researched it, it turned out that this theory is actually false.
The composition includes 73% monounsaturated fatty acids, as well as 11% polyunsaturated and 14% saturated fats. In other words, heat-stable monounsaturated and saturated fatty acids make up 87% of refined olive oil. Its focal point is also more than adequate - between 165 and 190 degrees, depending on the quality. It's not bad for a fat that supposedly shouldn't be suitable for cooking.
As you probably already know, quality virgin olive oil has a number of health benefits. It is rich in antioxidants and can regulate circulating levels of good HDL cholesterol in the blood, while reducing the level of bad LDL oxidation. Store the olive oil in a cool, dry, dark place to protect it from rancidity.
Avocado oil from butter pear for cooking
Avocados are one of the few fatty fruits. They contain vitamin E, vitamins from group B, potassium, magnesium and fiber. Avocado oil is rich in monounsaturated fatty acids, making it the first cousin of olive oil. However, it is an even better choice for cooking because its fat has one of the highest burning points, at 271 ° C. It is important that it is cold pressed (unrefined), otherwise valuable nutrients can be lost during heat treatment.
Avocado oil is buttery and has a particularly high smoke point, making it the ideal oil for grilling or pan-frying. It is most often used when preparing Brussels sprouts or fried vegetables. Avocado oil has many benefits including lowering cholesterol levels. Next to theImproving heart health with olive oil, avocado oil can contribute to eye health, as well as reducing the symptoms of arthritis.
Animal fat as oil for deep-frying
The fatty acid content of animals varies depending on how they eat. If breeding animals are fed primarily grains, their fat will be high in polyunsaturated fatty acids. If they are grazers, their meat will be high in saturated and monounsaturated fats.
This is why animal fats from naturally starved animals are ideal for cooking. Most animal fats are highly saturated and therefore resistant to heat treatment. They remain solid at room temperature and do not necessarily need to be stored in the refrigerator.
Linseed oil as oil for frying
Flaxseed oil also contains omega-3 fatty acids, but in the form of a plant that cannot be used efficiently by the human body (alphalinolenic acid). Many people use this oil to get a daily dose of omega-3 fatty acids, which is actually a mistake.
Is nut oil in general or peanut oil healthy?
Nuts such as almonds, cashews, walnuts, hazelnuts, etc. are rich in polyunsaturated fatty acids, which makes nut oil a poor choice for cooking. This can be included in recipes, but it must not be used for frying and cooking at high temperatures. However, there is one exception, represented by macadamia nut oil, because it is rich in monounsaturated fatty acids. The nutty and buttery oil is perfect for frying, especially when preparing fish. It also has a high smoke point of around 495 degrees. Like coconut oil, macadamia oil is very heart-healthy.
Peanut oil has a sweet, nutty flavor and a high smoke point of 440 degrees, making it ideal for frying, especially in Asian cuisine. Along with sautéing, peanut oil is a good choice for deep frying. It is a healthy oil that is good for your heart because it is rich in monounsaturated fatty acids.
Palm oil
Palm oil is obtained from the fruits of oil palm trees. It consists predominantly of saturated and monounsaturated fats and small amounts of polyunsaturated fatty acids. This makes palm oil a suitable choice for cooking. It is also rich in vitamin E, coenzyme Q10 and other important nutrients. At this point we would like to point out that this article is about cold-pressed palm oil because the cheaper version contains a lot of trans fatty acids and is therefore quite harmful to health.
Fish oil
If youFry or grill fish, you get a dish rich in animal forms of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A tablespoon of fish oil can meet the daily requirement of these essential fatty acids.
However, due to the high concentration of polyunsaturated fatty acids, you should never use fish oil when cooking. Rather take it as a dietary supplement, it is also advisable to keep the oil in a cool, dry and dark place.
Vegetable oils from industrial plants
So we have come to the point where we are going to learn more about the oil most commonly used for cooking. The truth is that industrial frying oil, such as rapeseed or sunflower oil, corn or sesame oil, etc., is a highly processed, refined product rich in omega-6 fatty acids.
If you think that sunflower oil, for example, is healthy, you should note that it contains over 68% omega-6 fats. So think carefully before you next use sunflower oil for frying or searing. When these oils are consumed in excessive amounts, the delicate balance between omega-6 and omega-3 fatty acids is easily disrupted, aggravating inflammatory processes in the body. So you should not only exclude these fats from heating, but also avoid them completely and remove them from your daily menu. New research links industrial vegetable oils to a range of chronic diseases, including cardiovascular disease and cancer.
How to properly store cooking fat
To ensure that the fatty acids you consume are not harmful to your body, you can follow the following simple rules. Above all, try to consume a consistent amount of fat during meals. Exposure to heat, oxygen and light is the main cause of fat oxidation.
Therefore, store your cooking fat or oil for frying in a cool, dry and dark place that is always closed. Be careful when storing monounsaturated fats such as refined olive oil or avocado oil and polyunsaturated fatty acids such as fish oil, pumpkin oil, linseed oil, etc. Saturated fats such as animal butter, coconut and palm oil are not as demanding.
