Frying most often involves using oil. However, it is important to remember that not all oils can be heated. To avoid health problems, it is worth finding out which fats are best suited for frying.
Why does the choice of frying oil matter?
Although frying is not one of the healthiest methods of food preparation, it has enjoyed unwavering popularity for years. Food browned in hot oil gains an attractive appearance, a unique aroma and an unmistakable flavor. It turns out, however, that frying affects not only changes in the food, but also the oil itself. Under the influence of high temperature, oxidation and polymerization processes occur in it, polycyclic aromatic hydrocarbons are formed, and fatty acids break down. Since their breakdown releases chemical compounds that are harmful to health, it is recommended to use oils that are most resistant to high temperatures.
The best oils for frying
The top spot in the ranking of the best frying oils goes to refined olive oil. The main advantage of this product is its high smoke point, meaning the temperature at which fat begins to break down. In the case of refined olive oil, the smoke point is approximately 225°C. Although extra-virgin olive oil contains more nutrients, its smoke point is lower, at 160°C, so it is better suited as a salad dressing than as a frying fat.
The main reason olive oil is not commonly used for frying food is its relatively high price. To find a good-quality product at a promotional price, check the Gazetkowo.pl mobile app. People looking for a somewhat cheaper fat with similar properties should choose refined rapeseed oil. This product ranks second in the health ranking of frying oils. Its main advantages are its high antioxidant content and its high smoke point, which is around 200°C. Refined rapeseed oil is excellent for briefly heat-processing food. For prolonged frying, it is better to choose a different fat. As with olive oil, frying with refined oil is recommended, while cold-pressed fat should be used as a salad dressing.
Third place in the ranking goes to a quite interesting oil. A promotion on it is a great opportunity to introduce an element of a healthy lifestyle into your life. In Poland, it is less popular than abroad—avocado oil. Its main advantages are high thermal stability, similar to that of olive oil, and a high antioxidant content. Its main disadvantages are limited availability and a relatively high price. When looking for this healthy oil, it is worth regularly browsing promotional leaflets. Rice oil is also on the list of products that can be used for frying.
Oils that are not suitable for frying
The next places in the ranking are occupied by oils that should not be used for frying. One of them is coconut oil, which has recently sparked considerable controversy. The advantage of this product is its high thermal stability. The results of studies conducted showed that the oil does not break down even during prolonged heat processing. Why, then, should it not be used for frying? Because of its high content of saturated fatty acids, which have a negative impact on human health. According to doctors' recommendations, their share of the diet should not exceed 10%.
Also unsuitable for frying are sunflower, soybean and corn oils, as well as oils made from grape seeds. As with coconut oil, they have a high smoke point, but they consist mainly of polyunsaturated omega-6 fatty acids, whose consumption should be limited. In addition, these products do not contain nutrients that would have a beneficial effect on health. In the case of corn oil and oil made from grape seeds, limited availability and high price are also problems.
The final fat worth mentioning is linseed oil. Due to its low thermal stability, this product oxidizes and breaks down quickly when exposed to high temperatures, so it cannot be used for frying. Linseed oil is suitable only for consumption cold. It is best to choose a high-quality product obtained from a high-linolenic flax variety containing large amounts of omega-3 fatty acids beneficial to health. The fat should be sealed in a dark bottle and, after opening, stored in the refrigerator. High temperatures and sunlight accelerate oxidation and the loss of valuable nutrients.