Fried foods are not on any nutritionist's list of healthiest foods. But sometimes we all crave something crunchy and tasty. Luckily, by choosing the healthiest frying oils and using them correctly, you can make French fries or fried fish using ingredients that are best for you. Which oil is better to fry without harm to health?
ContentChoose the right cooking temperature The difference between polyunsaturated and monounsaturated oils Which oil is better for frying without harm to your health
Spoiler: olive oil is one of the healthiest oils for frying, but only if you use it correctly. There are other great options including soybean and peanut butter. WomanEL shares advice from Tami Best, a functional and integrative nutritionist at Top Nutrition Counseling, on this matter.
Choose the correct cooking temperature
You may have heard that olive oil is not good for frying, but it all depends on how you use it. Heating frying oil above its smoke point causes the oil to react with oxygen. When people consume foods containing these oxidized oils, they damage their bodies at the cellular level.
Note that many of the healthiest cooking oils, including olive oil, have a higher smoke point. For example, olive oil is 210 degrees. So you have some wiggle room before your oil becomes dangerous.
If you don't have a food thermometer (a meat thermometer works too!) to help you monitor the temperature, there are ways to tell if the butter is done. The best option is to stick the end of a wooden spoon or stick into the oil. If it bubbles, it's too hot and you'll need to turn down the heat a little before you start cooking.
Difference between polyunsaturated and monounsaturated oils
The monounsaturated oils in olive oil are incredibly healthy, Source: freepik.com
Oils containing monounsaturated and saturated fatty acids are more stable when exposed to heat and are less vulnerable to reacting with oxygen to cause cell-damaging oxidation, Best says. Some studies have shown that eating more monounsaturated fats compared to saturated fats may lead to some health benefits, such as reduced insulin resistance. Some examples of monounsaturated oils include olive oil, avocado oil, and peanut oil.
This does not mean that polyunsaturated oils such as almond, walnut, flax, and wheat germ oils are unhealthy. “These oils may provide health benefits,” says Best. “It is recommended to use them after cooking for dressing, etc.”
Which oil is best for frying without harm to health
What vegetable oil is best to use for frying? Best offers olive, avocado, soybean, peanut and canola oils. They are rich in monounsaturated fatty acids, which makes them more stable for frying.
Butter and ghee, which are saturated fats, can also be used for frying, but with some caveats. Best suggests using options from grass-fed and pasture-fed animals for higher levels of healthy fats. But they may be less beneficial for your heart than monounsaturated oils.
To keep your heart healthy, you need to consume a certain amount of olive oil. How much exactly? We wrote about this here.
