Deep-fried foods are undeniably delicious, but the cooking method itself is not always the healthiest, especially when done on an industrial scale. However, deep frying at home doesn’t have to be unhealthy if you choose the right oil and use it properly.
What makes an oil suitable for deep frying?
The key factor in determining the best oil for deep frying is its ability to withstand high temperatures without reacting with oxygen or breaking down. An ideal deep-frying oil should have a smoke point (the temperature at which it starts to burn and smoke) greater than 450°F (230°C). Oils that are mostly saturated and monounsaturated tend to be the most stable, while those high in polyunsaturated fats are more fragile due to their chemical structure containing two or more double bonds that react to high heat.
In addition to stability, the flavor of the oil is also essential. For deep frying, oils with a neutral flavor are generally preferred to maintain the taste of the food being cooked.
The best oils for deep frying
1. Coconut oil
Coconut oil, which is approximately 90% saturated fat, is an excellent choice for deep frying. Research has shown that even after eight hours of continuous deep frying at 365°F (180°C), the quality of coconut oil does not deteriorate. Refined coconut oil is the best option for deep frying, as it has a higher smoke point and a more neutral taste compared to unrefined varieties.
2. Olive oil
Olive oil, known for its high monounsaturated fat content, also performs well under deep-frying conditions. Studies have demonstrated that olive oil can be heated or used in a deep fryer for over 24 hours before it starts oxidizing. As with coconut oil, refined olive oil is the better choice for deep frying due to its higher smoke point and more neutral taste compared to unrefined varieties like extra virgin olive oil.
3. Animal fats
Animal fats, particularly ghee and beef tallow, are great choices for deep frying. Some claim that these fats add a unique crispiness to deep-fried foods. However, it’s important to avoid using butter at high temperatures, as it contains trace amounts of carbohydrates and protein that can burn.
4. Avocado oil
Avocado oil, with a fatty acid composition similar to olive oil, is another excellent option for deep frying. It has an exceptionally high smoke point, often exceeding 500°F (260°C). However, avocado oil tends to have a stronger taste and is typically more expensive than other deep-frying oils.
Moderation is key
While choosing the right oil can make deep frying a healthier cooking method, it’s essential to remember that deep-fried foods should not be a regular part of your diet. Compared to other cooking methods like grilling or baking, deep frying adds a significant number of calories to food. For example, a deep-fried chicken wing contains about 160 calories, while a roasted chicken wing has approximately 100 calories – a 60% increase in calories for the same food item.
Enjoy the occasional deep-fried treat, but be mindful not to overindulge. Moderation is key to maintaining a balanced and healthy diet.
Your questions answered about the best oils for deep frying
Can I reuse oil after deep frying?
Yes, you can reuse oil after deep frying, but it’s crucial to filter the oil to remove any food particles and store it properly in an airtight container in a cool, dark place. However, if the oil develops an off smell, taste, or appearance, it’s best to discard it and start with fresh oil.
Is vegetable oil good for deep frying?
While vegetable oil is commonly used for deep frying, it may not be the healthiest choice. Most vegetable oils are high in polyunsaturated fats, which are less stable at high temperatures and more prone to oxidation. If you choose to use vegetable oil, opt for high-oleic versions, which have a higher monounsaturated fat content and are more stable for deep frying.
Can I mix different oils for deep frying?
Mixing different oils for deep frying is generally not recommended, as oils have varying smoke points and can react differently to high temperatures. Sticking to one type of oil with a high smoke point and neutral flavor is the best approach for achieving consistent results and maintaining the quality of the oil.
