The Healthiest Oil for Frying May Surprise You

 Fried foods aren't exactly on any nutritionist's healthiest foods list. But sometimes, you just want omething crispy and delicious—and maybe not from the air fryer. Fortunately, by choosing the healthiest oils for frying and using them correctly, you can make your French fries, doughnuts, or fried fish using the best ingredients for you.

Spoiler alert: Olive oil is one of the healthiest oils for frying, but only if you use it correctly. And there are other great options—including soybean oil and peanut oil as well.

So how do you ensure you're using the healthiest oil possible when you're frying? Learn more about how to pick the best oil for your next recipe, with help from Tami Best, MS, RDN, IFNCP, a functional and integrative dietitian at Top Nutrition Counseling. 

Get Your Cooking Temperature Right

You may have heard that olive oil isn't good to use for frying, but it's all in how you use it. "The reality is a lot of people use frying oil incorrectly, by allowing their frying oils to get too hot," Best says. "Heating frying oil beyond its smoke point causes the oil to react with oxygen. When humans consume these foods that contain these oxidized oils, they are damaging their body at the cellular level.

 

There's good reason to avoid frying at temperatures either below or above that 350- to 375-degree range. "Frying food at temperatures too low can allow the oil to seep into the food, making the food greasy," Best says. "Frying them at temperatures too high can dry out the product and expose you to oxidized fat particles that are harmful to health."

Note that many of the healthiest cooking oils, including olive oil, have higher smoke points—olive oil's is 410 degrees—so you'll have some wiggle room before your oil becomes dangerous.

If you don't have a cooking thermometer (a meat thermometer can also work!) to help you keep tabs on the temp, there are ways to tell if the oil's ready. The best option is to stick the end of a wooden spoon or chopstick into the oil. If bubbles form around it, it should be in the zone. (If it's really bubbling, it's too hot and you'll want to turn it down a bit before you start cooking.)

Understand the Difference Between Polyunsaturated and Monounsaturated Oils (and Saturated Fats)

It's all in the bonds—carbon bonds—to explain the difference between polyunsaturated and monounsaturated oils. Polyunsaturated oils have multiple double carbon bonds, while monounsaturated oils have only one. And saturated fats have none at all.

Oils that have monounsaturated and saturated fatty acids are more stable when exposed to heat and less vulnerable to reacting with oxygen and creating that cell-damaging oxidation, Best says. Some studies have found that having more monounsaturated fats vs. saturated fats could result in some health benefits, such as reduced insulin resistance.1

Some examples of monounsaturated oils include olive oil, avocado oil, and peanut oil.

That doesn't mean polyunsaturated oils—such as almond, walnut, flaxseed, and wheat germ—aren't healthy. "These oils can provide health benefits," Best says. "Using them after cooking to make dressing with or drizzle on vegetables is what is recommended."

Don't Save Your Deep Fry Oil

If you're deep frying a large batch of something and have a lot of oil left over, it can seem like a waste to dispose of it. But Best says that it's important not to reuse and reheat frying oil, it the oil can become oxidized and cause cellular damage to your body, similar to what happens when you let oil heat beyond its smoke point. So go ahead and dispose of it and use a fresh batch of oil for your next deep frying adventure. 

Be Wary About Saturated Fats

Butter or ghee made from organic, pastured-raised animals could be a very good choice for frying. Grain-fed animals produce food that is higher in pro-inflammatory omega-6 fatty acids while pasture-raised animals produce butter and ghee that has higher levels of healthy fats and antioxidants. Butter and ghee are higher in saturated fat, just like coconut oil and palm oil are. 

The Best Cooking Oils for Frying

So what are the best cooking oils to use for frying? Best suggests olive, avocado, soybean, peanut, and canola oils, which are all high in monounsaturated fatty acids, making them more stable to use for frying.

Butter and ghee, which are both saturated fats, can also be used for frying, but with a few more caveats. Best suggests using butter or ghee from grass-fed, pasture-raised animals for higher levels of healthy fats. But they may be less healthy for your heart than the monounsaturated oils. "The research is mixed on whether consuming saturated fats has negative implications for cardiovascular health."

 

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