Choose only the Healthiest Cooking Oil for Frying

Choose only the Healthiest Cooking Oil for Frying

Speculations and assumptions are two things that have driven us to believe even the unbelievable things. But, when it comes to food, it’s best to be sure about everything. For a simple reason, that food is something that keeps us going and defines whether we lead a healthy or an unhealthy life. More so, in a country like India, where deep-fried food is something that defines the best of its dishes, knowing exactly what we’re bringing into is utmost important.

At the same time, fried foods may be tempting and lure you to dig into them, they’re not as healthy as they seem. But that doesn’t mean you need to give up on fried foods completely. Rather change your oil type and save yourself from potential risks. Using the right cooking oil can do wonders for your health. Messing up with it, on the other hand, can expose you to the risk of developing many lifestyle diseases.

Choosing the best Cooking Oil

Frying typically involves subjecting cooking oil to high heat – 120 degrees Celsius when pan frying and 160-180 degrees Celsius when deep frying. Some oils are able to handle the high heat pressure and still keeps its healthy ingredients in place. While many others lose their essential value and serve no good with the food as well as its consumer. It is, therefore, important to look for cooking oils that come with ‘high smoke point.’

Oils with Stability are Ideal Options

  • A low proportion of polyunsaturated fat – As a matter of proven fact, the bonds of polyunsaturated fat are more reactive in nature as compared to saturated and ones. So, when they are exposed to high heat, the oils get oxidized or go rancid easily than they should. At the same time, the saturated fats that are subject to high heat are known to cause heart diseases.
  • High Smoke Point – This typically defines that temperature at which oils must break down and begin smoking – the appearance of blue smoke.

Healthiest Cooking Oil for Frying

Below mentioned are some healthiest varieties of cooking oils, which are best for Indian cooking needs.

  • Coconut Oil – with a smoke point of 204 degrees Celsius
  • Clarified Butter (ghee) – with a smoke point of 252 degrees Celsius
  • Olive Oil – with a smoke point of 210 degrees Celsius
  • Avocado Oil – with a smoke point of 271 degrees Celsius
  • Canola Oil – with a smoke point of 204 degrees Celsius
  • Soybean Oil – with a smoke point of 238 degrees Celsius

Oils to Avoid for Deep Frying

Besides the oils mentioned above, there are many that you must steer clear of. The reason being, they are classified as ‘problematic cooking oils,’ when it comes to deep frying needs.  The oil types have:-

  • High in polyunsaturated fats
  • Toxic trans fats
  • Levels of omega-6 fatty acids
  • Low levels of omega-3 fatty acids

Oils that you must avoid for deep frying include:-

  • Sesame oil
  • Rice bran oil
  • Grape seed oil
  • Safflower oil
  • Sunflower oil
  • Cottonseed oil
  • Corn oil

Using the above-mentioned cooking oils once in a while for deep frying is pretty much acceptable. But, they must not be used on a regular basis. Instead, these oils can be used for other types of cooking needs such as shallow frying, marinating, roasting, preparing salads, and dressings.


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