![]() This particular study used olive oil for deep frying over a continuous 24 hours – and tests showed only minor levels of oxidation ( 18). A further study shows that olive oil is “clearly resistant to frying conditions”.Olive oil had the lowest deterioration in quality and the greatest resistance to oxidative damage ( 17). A study evaluated olive, corn, sunflower, and soybean oil in a deep-frying test.Extra virgin olive oil contains large amounts of health-protective polyphenols, which help protect the oil from oxidative damage ( 15, 16).Īnd if you’re not convinced, then we can look at several studies that test olive oil’s oxidative stability:.Olive oil is very low in polyunsaturated fat and mainly consists of monounsaturated fat, which has a relatively good heat stability ( 13, 14).However, the truth is that olive oil is fairly stable at high temperatures. There is a persistent myth that olive oil is a healthy fat, but only when used as a salad dressing. Lard from pigs raised on pasture has the extra advantage of a smaller amount of polyunsaturated fat and more fat-soluble vitamins. When you buy lard, look out for a ‘grass-fed’ option. The heat stability and fat-soluble vitamin content make lard a healthy choice for deep frying ( 11).įurthermore, it makes food taste delicious – giving it a crispy taste full of flavor. It’s actually a very traditional cooking fat which was popular with our grandparents and great-grandparents before that.Īnd it’s also one of the very best options for deep fryers. Sometimes it can be hard to find, but if it’s not in your local shops then you can always inquire at a local farm or butcher.Īnd if not, you can easily arrange an online delivery. SFA = Saturated Fat MUFA = Monounsaturated Fat PUFA = Polyunsaturated Fat 1. ![]() Here are five cooking oils that are suitable for your deep fryer, all of which retain stability at a high heat. The healthiest cooking oils for deep frying are generally saturated and monounsaturated fats. Key Point: Deep fat frying relies on high temperatures, so the type of oil is very important. ![]() In other words, vegetable oils are not stable at high heat.Īs a result, deep frying these fats will likely result in the formation of oxidative products, and these have strong links to inflammation and associated diseases.Īnd by associated diseases, I mean Alzheimer’s, cancer, diabetes, heart disease, and a whole lot more ( 5, 6, 7, 8). In contrast, if you choose a vegetable oil then these oils are full of polyunsaturated fats, which are the least resistant to oxidation ( 4). So, choosing a cooking oil that is low in saturated fat makes no sense at all ( 3). In reality, the health impacts of frying with an oil depend on how heat stable the particular fatty acids are ( 1, 2).Īnd the most stable fats of all are saturated fats. You may have heard talk about precise smoke points and ‘low in saturated fat’, but it’s best to forget about those things. ![]() This article presents the best oil for deep frying, as well as some important considerations to take into account. Of course, deep frying is far from the healthiest cooking method.īut some people enjoy deep fried food from time to time, and it’s important to know the most suitable oil. There are many different kinds of cooking fats.īut what about fat specifically for deep frying? ![]()
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