Healthful oil for frying

Generally, olive oil, avocado oil, and canola oil are healthful for cooking with.

How healthful an oil is to cook with mostly depends on how it reacts when heated.

Oil reaches its smoking point once it starts to smoke and break down. Once it passes the smoking point, it releases free radicals that can cause damage to cells in the body.

Oils with high smoke points may be more stable and more healthful to cook with than those with low smoke points. The stability of an oil depends on how tightly packed the fatty acids in them are. The more tightly packed, the harder they are to break apart when heated.

Oils that contain lower levels of linoleic acid, such as olive and canola oil, are better for frying.

Polyunsaturated oils, such as corn, sunflower, and safflower, are best for using in dressings rather than cooking with.

However, we all know that we have different types of frying methods; that is deep frying, shallow frying and roasting.

1. Deep frying: Deep frying which is also referred to as deep fat frying, is a cooking method in which food is submerged in hot fat, most commonly oil, as opposed to the shallow oil used in conventional frying done in a frying pan. Normally, a deep fryer or chip pan is used for this; industrially, a pressure fryer or vacuum fryer may be used. Deep frying may also be performed using oil that is heated in a pot. Coconut oil and Olive oil according to research are the two most stable oil for deep frying. Though they can be both used for shallow frying.

2. Shallow frying: It is an oil-based cooking technique. It is typically used to prepare portion-sized cuts of meat and fish, and patties such as fritters. Shallow frying can also be used to cook vegetables. Shallow-fried foods are often battered. It is a high-heat process, promoting browning and, in some cases, a Maillard reaction. Since the food is only partly submerged, it must be turned over partway through the cooking process. Coconut oil, Olive oil, Sunflower oil, Canola oil and Avocado oil are healthy for shallow frying.

3. Roasting: It is a cooking method that uses dry heat where hot air envelops the food, cooking it evenly on all sides with temperatures of at least 150 °C (300 °F) from an open flame, oven, or other heat source.Coconut oil, Peanut oil and Sunflower oil.

Some oil are healthy for coking instead of frying. Some of this healthy cooking oil includes: peanut oil, flaxseed oil, and canola oil.

The American Heart Association (AHA) recommend that people choose oils containing less than 4 grams of saturated fat per tablespoon. They also advise people to avoid partially hydrogenated oils and trans fats.


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