Many people love fried food. Of course, it’s not the healthiest option, but how healthy or harmful it is largely depends on the oil we use for frying.
Frying food is generally considered unhealthy, not only because of the oil but also due to the changes that occur in food when exposed to high temperatures. However, we don’t eat just to nourish our bodies — we eat to enjoy food as well. And finding joy in life, including in the food we eat, is essential for our well-being!
Moreover, there are different ways to fry. Vegetables that are lightly stir-fried in a wok, remaining almost raw inside, can actually be healthier than the same vegetables that have been slow-cooked for a long time.
This article will discuss which oil is best for frying from a health perspective. We will explore the potential downsides of frying and how to reduce them. Additionally, we’ll explore which oils are suitable for frying and which ones should be completely avoided.
What Are the Downsides of Frying with Oil?
- High Caloric Content – Fried food absorbs a lot of oil, making it extremely high in calories.
- Destruction of Nutrients – Many beneficial compounds break down at high temperatures.
- Toxic Byproducts of Fat Breakdown – Under high heat, many oils degrade and produce harmful carcinogenic substances such as ketones, peroxides, and aldehydes.
However, this doesn’t mean you have to give up your favorite crispy fries! Fried food doesn’t have to be overly harmful if you fry it correctly, use the right oil, and avoid oils that are unsuitable for frying.
How to Fry with Oil for Healthier Fried Food
- Salt Your Food After Cooking – Adding salt after frying reduces oil absorption. This is because salty liquids (in this case, oil) have a higher density, increasing their ability to penetrate food. This trick also enhances flavor—after all, what we love most about fried food is the crispy crust! If food is cooked in salty oil, it absorbs more of it and ends up tasting more like it was boiled in oil rather than fried.
- Fry at a Sufficiently High Temperature – If the oil isn’t hot enough, frying will take longer, giving the food more time to absorb excess oil. However, it’s crucial to choose oils that can withstand high temperatures without breaking down. Additionally, quick cooking helps preserve more nutrients in the food.
- Don’t Overheat the Oil – Always monitor the oil and avoid letting it start smoking. The smoke point varies depending on the type of oil used. Once oil reaches its smoke point, it begins to degrade, producing toxic compounds.
- Remove Fried Food from the Pan Immediately – Leaving food in a hot pan after cooking allows it to continue absorbing oil and being exposed to high temperatures, which can further deteriorate its nutritional quality. Use paper towels to soak up excess oil before serving.
- Avoid Reheating Fried Food – Whenever possible, refrain from reheating fried dishes. While most foods don’t improve with reheating, fried foods suffer the most. Additionally, to restore a crispy crust, you may be tempted to add more oil, which is unnecessary. It’s best to prepare fried food in small batches and enjoy it fresh rather than saving it for later.
Why Is It Better to Fry with Oil That Has a High Smoke Point?
The smoke point is the temperature at which oil begins to break down. Different oils have different smoke points, and some of the healthiest oils can become the most toxic when used for frying!
At temperatures as low as 100-110°C (212-230°F), unsaturated fatty acids start breaking down, leading to the release of fatty acid molecules and their further decomposition into toxic isomers—aldehydes and ketones.
This means that any vegetable oil containing polyunsaturated fatty acids becomes toxic when exposed to high temperatures! The higher the percentage of polyunsaturated fatty acids in the oil, the more harmful it becomes when heated. Moreover, this applies not only to frying but also to baking in the oven and slow-cooking with pre-frying.
Cooking Temperatures for Different Methods
- Simmering temperature – 60-80°C (140-176°F)
- Stewing temperature – 80-95°C (176-203°F)
- Pan-frying temperature – 120-180°C (248-356°F)
- Deep-frying temperature – 150-200°C (302-392°F)
- Baking temperature in the oven – 150-250°C (302-482°F)
- Grilling over an open flame – above 220°C (428°F)
Thus, the smoke point (the temperature at which oil begins to degrade) is the most important factor determining whether an oil is safe for frying, baking, and other high-temperature cooking methods.
Of course, most of the beneficial compounds found in vegetable oils start breaking down even at relatively low temperatures (such as during simmering and stewing, not just frying or baking). However, in this case, the primary concern is not preserving the oil’s beneficial properties (which is nearly impossible when frying) but avoiding the formation of toxic substances, which develop when the oil exceeds its smoke point.
Why Frying with Refined Oil Is Not Always the Best Choice
Refined oils have a higher smoke point than cold-pressed oils. However, this does not necessarily mean they are the best option for frying.
Refined oils may contain trans fats, which can form during processing. For this reason, frequent consumption of refined oils is not recommended.
Can You Fry with Unrefined Oil?
Some unrefined oils have a sufficiently high smoke point and are suitable for frying.
Next, we will explore which unrefined oils can be used for frying and other hot dishes, and which are best consumed raw.
The best oils for frying are unrefined plant-based oils with a high smoke point and a low percentage of polyunsaturated fatty acids. Here is a list of the best oils for frying, in our opinion:
COCONUT OIL
Coconut oil has a smoke point ranging from 170 to 230°C (338 to 446°F).
It is composed of 92% saturated fats, which remain stable at high temperatures, and contains only about 2% polyunsaturated fats, which are the most prone to breakdown. These properties make coconut oil one of the best choices for cooking in general and frying in particular. Additionally, it has a long shelf life and can be stored for months without becoming rancid.
Coconut oil is perhaps the only oil that can add beneficial properties to fried food! While vitamins, antioxidants, and other nutrients degrade when heated, the healthy saturated fatty acids remain intact — coconut oil contains 10 types of beneficial fatty acids.
Despite its advantages, coconut oil should not be overheated, as its smoke point is not exceptionally high. When used correctly, it is one of the safest and healthiest options for frying!
If we were being absolute, the list of suitable frying oils could end with coconut oil. However, we will continue—there are still a few other oils that are also well-suited for frying.
AVOCADO OIL
The second-best oil for frying is avocado oil. It is primarily composed of monounsaturated fatty acids (70%), healthy plant-based saturated fats (20%), and only 10% polyunsaturated fatty acids, which are the least stable at high temperatures.
Avocado oil has the highest smoke point among unrefined plant-based oils—270°C (518°F). This makes it suitable not only for pan-frying but also for deep-frying, baking, and grilling over an open flame.
Avocado oil allows you to fry without worrying about accidentally overheating it. However, this doesn’t mean that no harmful compounds form—rather, they develop in relatively small amounts. The less time the oil is exposed to heat, the fewer harmful substances are produced, making the food cooked in it healthier.
MUSTARD OIL
Mustard oil has a high smoke point (250°C / 482°F) and a relatively low percentage of polyunsaturated fats (21%), which makes it suitable for frying.
Everything mentioned above about avocado oil applies to mustard oil as well, though to a somewhat lesser extent. Mustard oil is less stable under heat compared to avocado oil.
OLIVE OIL
Olive oil is classified as a monounsaturated oil, meaning it contains a high percentage of monounsaturated fats (77%). It also has a relatively high amount of saturated fats (13%), leaving only 10% for polyunsaturated fats, which are the least stable under heat.
The smoke point of unrefined extra virgin olive oil (EVOO) ranges from 190 to 215°C (374-419°F). The lower the acidity, the higher the smoke point, with acidity levels ideally at or below 0.8%.
Contrary to popular belief, frying with low-acidity extra virgin olive oil is a better option than using other types of olive oil. However, it is important to be cautious and avoid overheating the oil, as exceeding its smoke point will lead to the formation of toxic compounds. Always watch for signs of smoke rising from the pan!
PEANUT OIL
Unrefined peanut oil can be heated up to 160°C (320°F). This means it is not suitable for deep-frying or grilling over an open flame, and even when pan-frying, care should be taken not to exceed its smoke point.
One notable advantage is that peanut oil has a relatively high percentage of saturated fats (about 18%) compared to most other plant-based oils, which adds to its stability. However, its polyunsaturated fat content is quite high (29%), making it less than ideal for frying, especially given its low smoke point.
Conclusion: Frying with peanut oil is possible, but only at moderate heat and only in a pan—it should not be used for deep-frying or high-heat cooking over an open flame.
RICE BRAN OIL
Rice bran oil is highly resistant to heat, with a smoke point of 250°C (482°F). This makes it suitable for pan-frying, deep-frying, and grilling over an open flame.
Its relatively high polyunsaturated fat content (37%) is balanced by 19% saturated fats, which are more heat-stable, and its high smoke point, making it a viable option for frying.
SESAME OIL
Sesame oil is one of the healthiest oils, but on the list of oils suitable for frying, it comes last. This is because heating significantly reduces its beneficial properties. Nearly half of its fatty acid content (45%) consists of polyunsaturated fats, which are the least stable under heat, while only 13% are saturated fats.
The smoke point of light sesame oil (made from raw sesame seeds) is 210°C (410°F).
Conclusion: Light sesame oil can be used for frying, but it is best added at the end of cooking to preserve at least some of its beneficial properties.
Dark sesame oil (made from roasted sesame seeds) is not recommended for frying. It has a lower smoke point (170°C / 338°F), and since the sesame seeds have already been exposed to heat during processing, further heating is undesirable.
With that, we conclude our list of oils suitable for frying.
Oils That Are Best Avoided for Frying
At the top of the list of oils to avoid for frying are some of the most commonly used cooking oils:
CANOLA OIL (RAPESEED OIL)
Canola oil (rapeseed oil) is relatively inexpensive, which may be beneficial for your budget. However, the smoke point of unrefined canola oil is just above 100°C (212°F), making it not well-suited for frying, even though it has a moderate polyunsaturated fat content (35%).
SUNFLOWER OIL
The second most popular oil used for frying is sunflower oil. The smoke point of unrefined sunflower oil is 100°C (212°F). Given its high polyunsaturated fat content (over 70%), it is not recommended for frying, and we would also advise against using it for simmering.
FLAXSEED OIL
Despite all the health benefits of unrefined flaxseed oil, it is not suitable for frying. It is better to use it for salad dressings and cold dishes, where it can retain all its beneficial properties! Its smoke point is just above 100°C (212°F), and it contains a very high percentage of polyunsaturated fatty acids (80%).
CORN OIL
The smoke point of unrefined corn oil is 160°C (320°F), and it contains 48% polyunsaturated fatty acids. While corn oil is better suited for frying than canola, sunflower, or flaxseed oils, it is still the worst choice for frying compared to any oil from our list of oils suitable for frying.
SOYBEAN OIL
The smoke point of unrefined soybean oil is 160°C (320°F). It contains 15% saturated fats (which is fairly good), but more than 60% polyunsaturated fats. It is similar to corn oil in these regards, but slightly less suitable for frying.
GRAPESEED OIL
The smoke point of unrefined grapeseed oil is 205°C (401°F), which is why it is often recommended for cooking. However, it contains over 70% polyunsaturated fats, which are the most prone to degradation.
Can you fry with grapeseed oil? Based on factors like smoke point and polyunsaturated fat content, it is more suitable for frying than canola or sunflower oil, so it can be used for frying. But the question is: why? Unrefined grapeseed oil is not the cheapest, and for the same price, you could choose a much more suitable oil for frying from the list above.