Deep frying makes food irresistibly crispy and delicious. But dunking foods in hot oil can also release toxic compounds if you don’t choose the right cooking medium. There are many oils good for deep frying because they have stable structures that allow them to withstand high heat. This reduces oil breakdown and harmful compound production.
For occasional deep frying, good oils include olive, avocado, and coconut oil. If you deep fry a lot, it's better to use refined avocado, peanut, safflower, or palm oil because they last longer without getting damaged. For frequent frying, refined avocado, peanut, safflower, and palm oil resist damage longest. Continue reading for buying tips and deep frying best practices.
What Makes Certain Oils Good For Deep Frying?
High temperatures transform cooking oils into a myriad of good and bad compounds. That’s why you need oils with chemical structures that resist breaking down. Key indicators of deep fry suitability include:
Smoke Point:
An oil’s smoke point is the temperature at which visible gaseous compounds form. Quality oils for frying should have high smoke points over 400oF. Oils start rapidly degrading once they near this threshold.
Oxidative Stability:
The rate at which oils react with oxygen indicates their tendency to form dangerous free radicals during heating. Greater stability means slower reactions and compound breakdown over time.
Best Vegetable Oils For Deep Frying
The oils below strike the best balance of high smoke points and stability for deep frying with minimal damage:
Sunflower Oil
Sunflower oil is valued for its high smoke point, typically around 450°F (232°C), making it suitable for deep frying. With a light flavor, it allows the natural taste of the food to shine through. Low in saturated fats and containing vitamin E, an antioxidant, sunflower oil is a health-conscious choice for those looking to minimize their intake of unhealthy fats.
Avocado Oil
Avocado oil stands out with an exceptionally high smoke point, typically around 520°F (271°C). This makes it well-suited for deep frying. Its mild flavor allows the natural taste of the food to prevail. Rich in monounsaturated fats, avocado oil also provides additional nutritional benefits, including various vitamins and antioxidants.
Rice Bran Oil
Rice bran oil is known for its high smoke point, usually around 450°F (232°C). With a mild flavor, it is suitable for various frying applications. Low in saturated fats and containing antioxidants, rice bran oil is a health-conscious choice for those looking to maintain a balanced diet while enjoying deep-fried foods.
Corn Oil
Corn oil boasts a high smoke point, typically around 440°F (227°C). Its mild flavor complements a variety of dishes without overpowering them. Low in saturated fats and containing polyunsaturated fats, corn oil is a suitable choice for those seeking a heart-healthy option for deep frying.
Grapeseed Oil
Grapeseed oil's high smoke point, around 420°F (216°C), makes it suitable for deep frying. With a light, slightly nutty flavor, it adds a subtle touch to fried foods. Low in saturated fats and high in polyunsaturated fats, grapeseed oil is a favorable choice for health-conscious consumers.
Safflower Oil
Safflower oil is another option with a high smoke point, usually around 450°F (232°C). With a neutral flavor, it is well-suited for deep frying various foods. Low in saturated fats, safflower oil provides a healthier alternative for frying, contributing to heart health.
Canola Oil
Canola oil is a top choice for deep frying, primarily due to its high smoke point of around 400°F (204°C). This makes it suitable for cooking at the high temperatures required for deep frying. Its neutral flavor is another advantage, as it won't overpower the taste of the food being cooked. Canola oil is low in saturated fats and high in heart-healthy monounsaturated fats, making it a healthier option for deep frying compared to oils higher in saturated fats.
Peanut Oil
Peanut oil is well-regarded for deep frying because of its high smoke point, typically around 450°F (232°C). This makes it versatile for various frying applications. Its mild, nutty flavor adds a pleasant note to the fried food without being overly dominant. Low in saturated fats and containing monounsaturated fats, peanut oil is a heart-friendly option for deep frying.
In all cases, it's crucial to maintain the oil at the recommended temperature and avoid reusing it excessively to ensure both food safety and the longevity of the oil. Moderation in the consumption of deep-fried foods is also key to promoting overall health and well-being.
Tips for Healthy Deep Frying
Choosing a stable, high smoke point oil is the first step. You should also:
- Heat oil slowly - Quick heating causes more foam and breakdown
- Maintain ideal temps - Usually between 350-375 ̊ F
- Filter carefully after each use - Remove food bits that destabilize hot oil
- Never reuse cooking oil more than 2-3x - It progressively degrades
- Switch oil frequently - After 8-10 frying sessions for most oils
- Add antioxidants during use - Rosemary extract helps stabilize heated fats
Conclusion
All oils eventually undergo changes during frying. But oils like avocado, high-oleic sunflower, palm, and rice bran demonstrate extended stability at the high temps needed for preparing crispy fried foods with less damage than other choices. Pair these healthy oils with best frying practices, and you can safely make your favorite fried treats.