What oil can you fry in without harm to health - 10+ pros and cons

Many people love fried food. Of course, this is not the healthiest food, but how healthy or harmful it will be largely depends on the oil in which we fry.

What oil to fry in: advice from the Mediterranean

Italian chefs, along with Spanish and Greek ones, most often use olive oil for cooking. This is mainly due to the fact that a large number of olive trees grow in the Mediterranean.

However, olive oil is a really healthy and dietary product. It contains monounsaturated fatty acids, in particular oleic acid, which, according to scientists, reduces the level of “bad” cholesterol.

But you should not assume that olive oil is the most valuable of vegetable oils: it is inferior to flaxseed oil in terms of omega-3-unsaturated fatty acids, and sunflower oil in terms of vitamin E content.

Most often, olive oil is used for dressing salads and preparing sauces. However, it is quite possible to fry with olive oil, unlike, for example, flaxseed oil, which is recommended to be used only cold - added to porridges and salads.

When frying with any oil, you should take into account the so-called “smoke point”, which is different for each oil. Olive oil has a relatively high smoke point (about 190°C), so it is quite suitable for frying.

The main advice from chefs is not to wait for the oil to start smoking: firstly, the oil loses its properties when heated, and secondly, this is dangerous for the cook who inhales the fumes.

Why is it harmful to fry in refined oil?

The smoke point of refined oils is higher than that of cold-pressed oils. But this does not mean that using refined oils for frying is beneficial. The fact is that refined oils are harmful in themselves!

Refined oils contain up to 25% trans fats ("monster" molecules that are formed during the refining process)! Trans fats are extremely toxic and tend to accumulate - the body does not know how to get rid of them.

Is it possible to fry in unrefined oil? Definitely yes! Some unrefined oils have a fairly high smoke point and are suitable for frying.

What oil is used for frying in Asia?

Soybean oil is the most popular in Asian cuisine. It has a high smoke point, therefore, it is excellent for frying and high temperatures, it contains 50-60% polyunsaturated fatty acids. In addition, consuming this type of oil has a positive effect on the human nervous system.

Soybean oil is used for frying vegetables, shrimp, fish and even meat, giving dishes an interesting subtle taste.

Stir-frying is also popular in China - when the cook fryes food in hot oil very quickly, stirring constantly. For this frying technique, Asian cooks most often use peanut oil. Peanut oil is convenient because it costs four times less for frying.

When choosing which oil to fry in, look for peanut oil. Peanut oil has a high smoke point, so it is suitable even for deep frying and hardly burns. But do not forget that peanut butter has a pronounced smell and taste and can be a strong allergen.

Rapeseed oil as one of the options for vegetable fats for cooking

Initially, rapeseed oil was technical, as it contained compounds that were toxic to the body - glucosinolates and erucic acid.

In the 70s of the last century, a new variety of rapeseed appeared, which made it possible to obtain from it an oil suitable for human consumption, called canola.

Since then, the popularity of rapeseed product has become enormous. It is especially widely used by the food industry, because it is a cheap fat that, according to manufacturers, can be used for frying.

Indeed, the smoke point of rapeseed oil is 204 degrees. And the composition is formed by the following composition:

• 7% saturated fat;
• 64% monounsaturated;
• 28% polyunsaturated (21% is omega 6 linoleic acid and 7% is omega 3 alpha linolenic acid).

Since the smoke point of the product is high and the content of polyunsaturated acids is lower than that of many other vegetable oils, it can be used for cooking, including frying. But some researchers still do not recommend doing this, since the abundant inclusion of rapeseed oil in the diet negatively affects the balance of omega 6: omega 3 acids. That is, it harms the body.

Choosing oil for frying: advice from France

France is a trendsetter not only in clothing, but also in the kitchen. Haute French cuisine is escalopes, duck breasts, sautéed chicken with vegetables. Such popular French dishes are usually prepared over high heat or deep-fried. Therefore, French chefs use oils with a very high smoke point for cooking.

Corn oil is used for frying in a pan, olive oil is used for preparing delicate sautés and stir-fry dishes, rapeseed oil is better for frying fish, and sunflower, corn or even grape seed oil is used for deep frying.

Smoke threshold

Each fat product has a temperature mark at which the oxidation of components begins and the substances change their properties and taste, emitting smoke. This temperature mark is called the smoke point. The possibility of using the product for frying, stewing or cold dressing will depend on it.

At high temperatures, fats oxidize and release carcinogens. And their consumption provokes the manifestation of cancer, heart disease and gastrointestinal tract diseases.

Table 1 “Smoke point of oils” will tell you which oil is best to fry without harm to health.

The higher the smoke threshold of the oil, the more suitable it is for use at high temperatures. So, an avocado product is ideal for deep-frying, which is difficult to find on the shelves of domestic supermarkets.

What oil to fry in: universal tips

1. When frying, heterocyclic amines are formed, which have a detrimental effect on the cardiovascular system. Do not overheat the oil and food so that the absorption of harmful substances is minimal.
2. If the oil smokes heavily in the frying pan, it is better not to use it and replace it with new one.
3. Sunflower oil is quite universal, but for cold dishes it is better to use unrefined oil with a more distinct aroma of seeds.
4. In order to increase the shelf life of vegetable oils (sunflower, olive, flaxseed), you can add grape seed oil to them - it is resistant to oxidation.
5. Olive oil easily absorbs all kitchen odors, so it should be stored in a cool place and in an airtight container.
6. Sesame oil is widely used for preparing exotic dishes of Oriental and Asian cuisine. It is better to fry in light oil, and dark oil should be used cold.
7. Use oil in reasonable doses, because the most important advice from chefs is that food should not only be tasty, but also healthy!

Refined vegetable oil

The cheapest oil that is available in every store. It has a relatively high smoke point, has no saturated fats, is practically devoid of its own taste and aroma and, it would seem, is ideal for frying.

But there is one caveat. This is not advertised too much, but as one of the stages of extracting vegetable oils, which are then purified, a chemical method is often used - the seeds are treated with chemicals in order to extract the maximum oil from them. Cleaning and deodorizing oil is also not a mechanical, but a chemical process, so the oil that is squeezed from the seeds and the one that stands on the supermarket shelf do not have much in common. In general, this oil can be used for any frying, but if possible, I would advise not to get carried away with it. When to fry in refined vegetable oil: when you want to avoid the appearance of off-flavors; when you deep fry or cook at high temperatures.

Can you fry in olive oil?

When asked whether it is possible to fry in olive oil, the answer is clear: yes. Olive oil is one of the best for frying - it can heat up to very high temperatures (170-180 degrees) without splitting and losing its valuable properties. In order for food fried in such oil to benefit the body, you need to understand all the intricacies of the process.

Choosing oil for frying: how not to make a mistake and is there an alternative

Having studied the characteristics of different oils, you can draw a conclusion on how to choose the best product so as not to harm your health. But many still have questions, for example, what oil to fry in, refined or unrefined.

Useful selection tips

• It would seem that all refined products have a smoke point at a higher temperature, so you need to choose them for frying dishes. However, there are subtleties and secrets here. It is not known what chemicals were used to refine these oils, so it is better to choose unrefined oils if you are unsure of the quality. But the temperature cannot be maintained more than permissible.
• Consider the smoke point of the oil. Depending on it, you can choose the optimal cooking mode.
• Don't forget about the Omega-3 to Omega-6 ratio. If you really want to get a safe product, try to have as many of the former as possible, and, on the contrary, less of the latter.
• No oil should be overheated, as once it oxidizes, it will turn into a form of poison.
• For each product, depending on the cooking time, frying temperature and other indicators, you can choose a separate oil, taking into account its properties, taste, and smell. For example, coconut is strongly absorbed into foods, so it is better not to fry cutlets and other hygroscopic dishes on it.

Which oils are not suitable for frying?

• Hemp.
• Linen.
• Wheat germ.
• Sesame.
• Walnut.
• Mustard.
• Unrefined olive.
• Corn.
• Grape seeds.
• Unrefined sunflower.

How to minimize the harmful effects of oils when frying

There are special recommendations for those who cannot do without fried foods. At the same time, you can reduce the harm from oils. This is not difficult to do.

• Always try to use minimal oil for frying. Products should not be cooked or boiled in it, unless we are talking about deep frying.
• All oil should be stored in a dark, cool place, hidden from direct sunlight. If this is not the case, at least pour it or transfer it to a dark glass container.
• Some foods are generally better to fry without any oil. For example, pancakes and pancakes turn out well in a dry frying pan.
• Cutlets, cheesecakes and other similar dishes can be fried not in a frying pan, but in the oven, lightly sprinkling a baking sheet with any oil.
• Do not fry food at high temperatures for a long time. Burnt black crust is an indicator that the food is spoiled.
• To optimize the impact of fried foods on your body, make it a habit to consume pickled ginger, leafy salads, plain vegetables and greens during meals. They will help neutralize fats.
• Do not use the same oil more than once. Even for the second time it is better to take a new one.

After cooking, do not leave it in the pan - this will allow it to absorb as much oil as possible. Better to transfer it to paper towels.

Is there an alternative: how to replace frying oil?

At the beginning of the 20th century, it became fashionable to say that pork fat and lard are very harmful to health, increase cholesterol, and lead to blockage of blood vessels. But this is not entirely true, since it mainly consists of saturated fats, that is, those that have only one bond in their molecules.

Moreover, lard, that is, a melted product, is best suited for frying. It eliminates excess water and proteins, which oxidize faster and spoil the product. At the same time, the smoke point of such lard usually reaches 180-182°C. Animal fats include duck, goose, and fat tail, so beloved by fans of oriental pilaf. There is another option - MCT oil, which is useful, but little used due to the fact that people do not know about it. This product is classified as a superfood and helps with weight loss, so it won’t hurt to pay attention to it.

Olive oil is high in calories, does this mean that foods will become more caloric when fried?

Olive oil contains about 900 kcal per 100 ml. But at the same time it consists almost entirely of unsaturated fatty acids.

Unlike saturated ones, they are well absorbed by the body. It is believed that the main component of olive oil, oleic acid, helps reduce the level of “bad” cholesterol and increases the level of “good” cholesterol. In addition, it improves digestion and metabolism.

Thanks to its high heating temperature, olive oil allows you to cook food faster, which means it retains more nutrients. The protective layer formed on the surface by proteins prevents large amounts of olive oil from penetrating inside.

As a result, foods do not become fattier, and vitamins and minerals are preserved. Thus, the calorie content of the dish does not increase, but the benefits remain.

Is it possible to buy flaxseed oil for frying?

Over 70% of flaxseed oil is polyunsaturated fatty acids. Therefore, it oxidizes very quickly and is completely unsuitable for heat treatment.

Since the majority of the polyunsaturated molecules in this product are omega-3 rather than omega-6 compounds, it is much healthier than other plant-based options, such as sunflower. That is, they are useful for dressing salads. But you can’t fry with it, since omega-3s oxidize just as quickly as omega-6s.

Final rating of oils:

• coconut;
• melted;
• creamy;
• refined olive;
• unrefined olive;
• natural red palm;
• pork;
• rapeseed;
• linen;
• other vegetable oils.

Which oil is better to fry in, extra virgin or refined?

Olive oil of the highest class extra virgin (first pressing) retains maximum beneficial properties. It is best to add it to salads as a dressing.

The heating temperature of this oil allows you to fry foods with a high water content, such as vegetables, without harm. They are cooked at 130ºС-140ºС. Products cut into pieces or quickly prepared, such as egg dishes, potatoes, meatballs, semi-finished products, dishes in batter or breadcrumbs, are fried at a temperature of 160ºC-180ºC. They can also be fried in this oil.

Refined olive oil is more suitable for frying food at high temperatures (up to 230ºС-240ºС). Remember that foods cooked with a crispy crust are no longer healthy. In addition to frying, there are other methods of heat treatment, such as stewing, baking or steaming. They are more suitable for a healthy lifestyle.

Whatever oil you choose, make sure it doesn't burn in the pan. In this case, it forms harmful substances with carcinogenic properties.

Why is frying in oil harmful?

• Calorie content of fried food. Fried foods absorb a lot of oil, which makes them very high in calories.
• Destruction of useful substances. At high temperatures, many beneficial substances are destroyed.
• Toxic products of fat breakdown. Many oils are destroyed when exposed to high temperatures and form extremely harmful carcinogenic substances: ketones, peroxides and aldehydes.

And yet, this is not a death sentence for your favorite fried potatoes! Fried food can be far less harmful if you fry it correctly, in the right oil, and don't use unsuitable oils for frying!

Is it possible to fry in olive oil mixed with sunflower?

Perhaps such a product will cost you less, after all, natural extra virgin olive oil costs quite a lot of money in our country. But you cannot fry with such a hybrid of oils.

This is all due to the difference in combustion temperature - sunflower oil has a lower temperature, and it will begin to smoke when olive oil is just warming up. Consequently, we will again receive substances that are toxic to the body.

Which sunflower oil to take for frying: refined or unrefined?

None. Although it is the most popular cooking fat in our country, it is not suitable for frying.

• 69% of the fatty acid composition of this oil is polyunsaturated linoleic acid, which quickly oxidizes when heated.
• 23% – monounsaturated acids;
• 8% – saturated molecules.

The main amount of polyunsaturated acids is omega-6 linoleic acid, the consumption of which in large quantities leads to an imbalance of omega 6 to omega 3, and, consequently, to numerous health problems.

Sunflower oil has a high smoke point of 232 degrees. However, scientists have found that despite such a high smoke point, toxic compounds begin to form in the fat of sunflower seeds already at a temperature of 82 degrees.

Even with such heating, aldehydes are formed in the oil, which damage cell membranes and their genetic apparatus, leading to Alzheimer's disease, cardiovascular diseases and cancer. Moreover, the more often the same portion of oil is heated, the lower the temperature and in greater quantities it forms aldehydes. These compounds are volatile, and therefore harm the health of even those people who do not eat food fried in sunflower oil, but only inhale its aroma while being close to the stove.

Secrets of frying with olive oil

Cooks recommend using dishes with a small diameter and high walls for frying in olive oil. This will allow you to use more oil in a smaller area, as it expands in volume when heated.

Products must be laid out gradually to avoid a sharp drop in oil temperature. They must be dry so that the oil does not splatter. In addition, you can pre-marinate meat in it, including for cooking over coals. This will make it more juicy and tasty.

Reusing oil in a frying pan is acceptable if it has not been heated above 190ºC.

How to fry in oil to make fried food healthier?

• Salt food AFTER cooking, then the oil will be less absorbed. The reason is that the salty liquid (in this case, oil) has a higher density, which increases its penetrating ability. The same rule will make fried food tastier - after all, we most often love fried food precisely because of the crispy crust, and food cooked in salted oil is soaked in oil and looks more like boiled in oil than fried.
• Fry at fairly high temperatures. If the oil is not hot enough, the frying process will take longer and the food will have time to absorb too much oil. Of course, it is important to use for cooking at high temperatures those oils that are suitable for this - they are less destroyed when heated (with a high smoke point). In addition, when cooking quickly, the beneficial substances in food do not have time to be completely destroyed.
• Do not overheat the oil - be careful that the oil does not start to smoke. The smoke point varies depending on the selected oil. Once the smoke point is reached, the oil begins to smoke and break down, producing toxic substances.
• Don't leave fried food in the pan after cooking and use paper towels to absorb any remaining oil. Food left on a hot frying pan continues to be exposed to high temperatures and absorb oil, which also does not become healthier.
• Do not reheat food. If possible, avoid reheating fried foods. Of course, any food is not improved by reheating, but especially fried food. In addition, in order for the softened crust to become crispy again, you may need additional oil, which is completely unnecessary. It is better to cook fried food in small portions and eat it immediately, without leaving it for the next day.

Store frying oil in the refrigerator

It is known that over time oils lose their properties and deteriorate. It is best to use them within the first year after manufacture. If you put olive oil in the refrigerator, a natural sediment will form in it. This is not harmful - the sediment completely disappears when heated. A dry, dark and cool place without foreign odors is more suitable for storing oil.

Conclusions:

There is a misconception in our country that extra virgin olive oil cannot be heated to the temperature required for frying, although the maximum heating temperature for olive oil is 210°C, which is much higher than the 177°C required for frying. Frying with olive oil has been widespread in the Mediterranean for centuries.

Frying with unrefined olive oil when brought to a boil does not harm or significantly change the chemical composition of the oil as long as the heat is kept to the maximum temperature, and is still beneficial due to its polyphenol content and high levels of oleic acid, which remains stable and does not oxidize as easily.

Alternatives such as canola, soybean and corn oils are less stable, contain almost no polyphenols, and at high temperatures can break down into dangerous, toxic byproducts due to accelerated oxidation. Olive, coconut and palm oils are the most stable fats for frying.

So: The maximum heating temperature for real olive oil is 210°C, which is significantly higher than the 177-191°C required for most types of cooking. If the acidity of the olive oil is high and/or contains impurities (which is often an indication of an inferior grade from most oil producers), the maximum heating temperature may be reduced to approximately 10°C. However, you should fry foods using high quality olive oil and avoid mixing with other types of oils.

When to fry in olive oil: when you need to slowly simmer food in oil; when you need to give a product a pleasant aroma of olive oil; when the roasting temperature may be high.

Is it possible to fry in butter?

Often in culinary recipes we are recommended to fry this or that product in butter. Sometimes this is dictated by the future taste of the entire dish, and sometimes by concern for our health. After all, it is known that mixing butter and vegetable oil when frying is harmful to the stomach, liver, and blood vessels. Therefore, if the recipe, for example, calls for the addition of sour cream or cream, then it is safer to use butter when frying.

However, many housewives claim that it burns in a frying pan, and when they come across such recommendations in a recipe, without hesitation, they use margarine. This is the worst thing you can do! Although frying with it is more convenient, the harm from margarine is much greater than if you mix animal and vegetable fats. It is this that increases the risk of heart attack and stroke, is deposited on the body in the form of extra pounds and contributes to the manifestation of cancer. In addition, the taste of a dish prepared using margarine is strikingly different from that when natural butter is used. Therefore, if it is written: “fry with butter,” then you need to do exactly that.

Butter is about 80% fat, the rest being various impurities such as milk protein and water. It is rich in vitamin A, but also in saturated fat, which makes up about 50% of the total oil. When butter is heated, the same impurities in it quickly begin to burn, and the butter begins to darken and emit a nutty aroma. Frying with butter is very convenient if you want to quickly get a golden brown crust, and if you do not allow the butter to overheat, foods fried in it will acquire a pleasant taste.

At the same time, let’s not forget that everything said above applies to real butter: alas, some manufacturers add low-quality vegetable fats to it, which is immediately obvious if you dissolve a piece of such butter in a frying pan.

When to fry in butter: when you need to quickly get a golden brown crust; when you need to slowly simmer food in oil; when you need to give a product a pleasant nutty aroma; when the roasting temperature is not too high.

How to fry in butter without it burning?

1. First of all, if the cooking time is short, then it will not have time to do this. For example, if you cook scrambled eggs.

2. If we fry longer, we should not heat the pan too much. The algorithm is as follows: put the frying pan on the fire; wait until it warms up well; put a piece of butter; when it melts, add the desired product; then reduce the heat and continue cooking, not allowing the oil to burn.

This advice is very popular on the Internet (I myself have used it several times):

3. But what to do if the dish must be cooked for quite a long time? You'll have to work a little harder here. Let's make ghee from butter. We’ll prepare it just once, but we’ll be able to enjoy the fruits of our labor for a very long time. Look, I deliberately threw 2 pieces of butter onto a hot frying pan and took a photo. In the photo: on the left is the regular one from the store, on the right is the baked one. The usual starts to burn very quickly, the melted melts without burning.

How to melt butter correctly? This can be done in a regular thick or ceramic frying pan over low heat, or in a stainless (but not aluminum!) saucepan with a thick bottom if you intend to heat a lot of oil at once in reserve.

I do it differently. In a saucepan I put a piece of thick fabric folded in half at the bottom, pour water and put it on the fire. I put butter, cut into pieces, into a glass jar and place the jar on a cloth. That is, I cook ghee in a water bath. A half-liter jar holds approximately 450 grams of the original product.

After the water boils, I reduce the heat to the lowest setting so that the boiling is barely noticeable. If this cannot be done on your stove, then I recommend another method to prevent the glass jar from bursting. You can use two pans of different sizes so that one is a few centimeters smaller in diameter than the other. Pour water into a large pan, put the smaller one inside so that its handles rest on the sides of the larger one and are immersed in water. This is another version of a water bath.

The oil heats up quite quickly, but this is not the product we want to get, so we wait for foam to appear on top. You should not remove it right away, since the milk protein will still separate for some time under the influence of temperature. After about half an hour (or more), carefully remove the foam, turn off the heat and let the oil cool slightly.

Cover a fine sieve with gauze or a wide bandage folded 4 or 8 times, and carefully pour the oil into another bowl. Make sure that no white mass comes from the bottom, otherwise you will need to strain again.

You can put the strained product in the refrigerator to use if necessary. We put what remains unstrained in the refrigerator and wait for it to harden. You will see that a thick layer of butter has formed on top, and regular milk on the bottom. This oil can also be used, but do not store it for long.

We still have some foam left. In order not to fool myself, I immediately spread it on bread and eat it with pleasure. No foam - no problem.

It should also be mentioned that the longer the oil is heated, the longer it can be stored without refrigeration.

Ghee can be used for baking, sandwiches, porridge, pasta and other dishes where you would normally add butter. And most importantly, you can fry in this oil. The taste of ghee is different, however, many people like it even more than usual. In addition, it does not contain milk proteins, and therefore everything prepared with it can be safely eaten by people with lactose intolerance.

And, of course, you can buy ghee (or ghee). This oil can be stored for quite a long time and is actively used in Indian cuisine and other cuisines of Southeast Asia, as well as in traditional medicine. Like regular butter, ghee contains a large amount of saturated fat, but unlike its relative, it has a high smoke point - about 250 degrees, which allows it to be used for deep-frying. In general, keeping a small jar of ghee in the fridge for occasional frying can be a good idea - like butter, it works great for frying or sautéing vegetables, but won't burn if you accidentally overheat the pan. When to fry with melted butter (ghee): when you need to quickly get a golden brown crust; when you need to slowly simmer food in oil; when you need to give a product a pleasant nutty aroma;

Based on materials from pistashka.ru, kuking.net, vitaportal.ru, arborio.ru

"Oil". Film from the series “Food, Living and Dead” The next issue of Sergei Malozyomov’s documentary series “Food, Living and Dead” is dedicated to butter. Which one to choose - fashionable olive or traditional sunflower? When should you be afraid of "palm oil" labels? The authors of the program visited where they make this product, which frightens many people. What are trans fats? Why are they still not feared in Russia as much as in Europe and America? What diseases do they lead to and why can ordinary baking become fatal? And also - rehabilitation of butter. Why did scientists return it to the list of healthy foods?

Interesting fact:

Scientists do not recommend cooking food in sunflower oil. Cooking food in vegetable oils leads to the release of chemical substances hazardous to health that cause cancer. British researchers from Oxford University came to this conclusion. Vegetable oils for cooking, such as sunflower and corn, popular among many millions of housewives, when heated strongly, release carcinogens that can lead to the appearance of tumors and other dangerous diseases. British scientists recommend that people fry food in olive oil, coconut oil, butter or simply lard. A series of experiments have refuted the popular view that vegetable oils containing polyunsaturated fats, including the very popular sunflower oil or corn oil in Russia, are healthier than saturated fats, which are rich in animal products. Scientists have found that heating vegetable oils leads to higher concentrations of aldehydes, which are linked to cancer, heart disease and dementia. Researchers have found that the content of toxic carcinogens in the traditional English dish Fish and Chips (fish and chips), fried in vegetable oil, is 100-200 times higher than the maximum daily limit set by the World Health Organization and considered safe for humans. In contrast, frying with butter, olive oil, or lard produces significantly lower levels of aldehydes. The lowest levels are released when cooking in coconut oil, as experiments have shown.

And one more thing: many people know that they should not heat food in a frying pan in which they have previously fried something with oil. Scientists at the University of the Basque Country conducted experiments that proved that the danger of reusing oil is not only a blow to the liver.

The Basques heated three types of vegetable oils - sunflower, olive and flaxseed (they heated sunflower and olive oil for 8 hours a day, and flaxseed for 20) and then analyzed their chemical composition of food fried in this oil.

It turned out that food contains aldehydes from vegetable oils, resulting from the decomposition of fatty acids. Some of them came out along with the steam, but a noticeable part still remained in the food. Meanwhile, these aldehydes cause malignant tumors, as well as Alzheimer's and Parkinson's diseases.

Be careful! Do not fry in the same oil twice.

See also:

Table of caloric content of foods: Oils and fats

Is butter healthier than vegetable oil?

Kinds and types: best oil for frying

If you conduct a survey on the street, asking passers-by which oil is best for frying, then in most cases you can get a completely unambiguous answer - vegetable oil. It doesn't burn much, doesn't bubble, and doesn't give off an unpleasant taste. However, this view is not entirely correct for someone who really wants to eat healthy.

Not every oil is suitable for frying. Moreover, for different types of frying it is better to choose your own type. These statements are true for both vegetable and animal fats. Research by scientists in this area has shown that many of the oils we are used to, for example, sunflower, corn, camelina, when heated strongly, release aldehydes that are toxic to our body.

The main criterion that indicates whether it is suitable for frying is the temperature of its oxidation, rancidity at high temperatures. The point after which the breakdown of fats into aldehydes and other substances begins is called the smoke point. But let's look in more detail at each type separately.

Sunflower

Refined – 220-237°C.

Unrefined – 100-110°C.

Historically, this particular product has become the most popular for cooking in Russia. In addition, it has a low price, unlike more useful types. Many are sure that it is the best for frying, due to the absence of cholesterol, which constricts blood vessels. But actually it is not. It contains a very high percentage of Omega-6 fatty acids (up to 60-85%), which are harmful to health. As a result, when frying, substances enter the body that interfere with cell regeneration and also provoke micro-inflammation.

Olive

Refined – 240°C.

Unrefined (Virgin, Extra Virgin) – 155-216°C.

Cake (Pomace) – 235-245°C.

An alternative to harmful sunflower oil is olive oil. In it, the combination of fatty acids shifts towards the more beneficial Omega-9. The ratio of monounsaturated fats to saturated and polyunsaturated fats is 75%:14%:10, respectively. The price of it, especially the cold first press, which has not been refined or cleaned with chemicals, is quite high. But you shouldn’t use it for frying. For such purposes, it is better to choose refined or even cake, whose smoke point is higher.

Mustard

Unrefined – 252-254°C.

It contains up to 96% polyunsaturated fatty acids, among which are essential: Omega-6 – 32% (linoleic), Omega-9 – 45% (oleic), and Omega-3 – 14% (linolenic). This is superior to regular sunflower and even olive oils. Despite the fact that this option has a fairly high smoke point, it is not recommended to fry food with it.

Firstly, it has a strong, rich, characteristic aroma, as well as a pungent taste that transfers to food. Secondly, it contains erucic acid, which has a persistent toxic effect. Therefore, eating it often and in large quantities is generally not recommended. Interestingly, this oil is very common in India, but in the USA it is on the list of food products prohibited for import.

Grape (seed)

Unrefined – 215-218°C.

Essentially, grape seed oil is a by-product of winemaking. Made by hot extraction from processed cake. This product is very rich in linoleic acid, it contains palmitic, palmitoleic, stearic and others. But the ratio of Omega-6 to Omega-9 leaves much to be desired – 72%:16%. If we talk about useful Omega-No., then it only contains about 1%. However, the vitamin E content in it is really very high; just a tablespoon is enough to more than cover the body’s daily needs. True, you need to choose some other product for frying.

Linen

Unrefined – 105-107°C.

Flax seed oil is fast-drying. Moreover, the ratio of fatty acids in it is truly outstanding. With Omega-6 44 - 61%, Omega-9 only 13 - 29%, while useful Omega-3 is 15 - 30%. This is a dietary food product that has a fairly high cost due to its high nutritional value and safety. However, due to the low temperature at which it begins to oxidize, it cannot be used for frying at high temperatures. At most, you can stew food in it over low heat or put it in baked goods. Please note that you are unlikely to find refined flax products in the store. In addition, it quickly turns bitter, and after that it is not suitable for food.

Corn

Refined – 230-234°C.

Unrefined – 159-161°C.

This product is extracted from corn germs; it has a pleasant aroma, as well as a delicate, light taste. However, the content of Omega-3 polyunsaturated fatty acids in it is only 1%, which is negligible. Moreover, Omega-6 and Omega-9 are contained in it in a ratio of 56%:49%. The percentage of α-tocopherol, that is, vitamin E, is quite high. Its cost is quite affordable, and the smoke point is high, especially for refined options. Therefore, it is widely used in cooking, baking, and for making margarine and mayonnaise.

Coconut

Unrefined – 230-233°C.

This is a real king among all existing oils, since the content of saturated fatty acids in it reaches a record 90%. It melts quite poorly and is solid at room temperature. It is permissible to store it for several years, with all properties fully preserved, that is, it will not go rancid. Lauric acid helps stabilize lipid levels in the blood and promotes the death of pathogenic bacteria. The body processes such a product into energy without storing it as excess fat. It is best for frying, and its smoke point allows it to be used even for deep frying.

Sesame

Unrefined – 229-231°C.

Sesame seed oil is saturated with a variety of beneficial substances: macro- and microelements, phytin, antioxidants, phytosterols, phospholipids, vitamins, amino acids. Among the latter, there are also irreplaceable Omega-6 in proportions of 40-45%, up to 43% Omega-9, but compensatory Omega-3 is only 0.2%. You can hardly find it on supermarket shelves, but in eastern countries it is quite widespread and is used for culinary purposes. This oil is not suitable for frying, despite its high oxidation temperature. Therefore, almost all recipes are designed to add it after cooking.

Peanut

Unrefined – 228-231°С.

It is difficult to think of an oil that would gain the authority of an American product in the world. Peanut butter is absorbed in huge quantities there. It is really very tasty and also healthy, but mainly in the form of a paste that can be spread on toast, and on top of it it contains pieces of the peanut beans themselves. Omega-9 in it is about 60%, Omega-6 - from 15 to 30%, but Omega-3 is only about 1%. At the same time, it is a good source of antioxidant substances - vitamin E and A. Its oxidation threshold is high, so it is quite acceptable to use it for frying, grilling and even deep-frying. True, it has its own taste and aroma, so this is a product for everyone.

Rapeseed

Refined – 224-225°C.

Unrefined – 105-107°C.

Despite the fact that it is still more of a food product, it is used in metallurgy, leatherworking, soap making and the textile industry. Growing rapeseed is very profitable, since the seeds are almost half fat, which is why it was extremely popular at one time. However, in the mid-20th century, toxic substances thioglucosides and erucic acid were discovered in it, so enthusiasm waned and production had to be curtailed slightly. The composition of the product is currently being studied, but the content of oleic compounds in it steadily tends to one hundred percent. For cooking, you need to choose a product from special varieties of rapeseed, with a low content of erucic acid. Otherwise, it is better to refuse to buy such oil, and you should definitely refuse to fry with it.

Walnut

Unrefined – 148-152°C.

This is an oil that should be selected exclusively cold pressed, and it has a short shelf life. There is no need to take the product on tap, since the packaging must be airtight so that it does not go rancid. The quality content of Omega-3 and Omega-6 in it reaches 77-82%, which is quite a lot. At the same time, it is rich in vitamins A, E, C and a number of them from subgroup B. It contains iodine, calcium, magnesium, zinc, copper, iron and much more. This oil is very aromatic and tasty, but it is better eaten without heat treatment due to its low smoke threshold.

Cotton

Unrefined – 214-217°.

In Central Asia it is as popular as our vegetable one. There it costs little and is available to everyone. The USA is also a mass consumer of the product. It contains a large amount of beneficial Omega-6 and Omega-3, up to approximately 78-90%. At the same time, cottonseed oil is rich in vitamins B, A, E, PP. In addition, it is it that can compensate for the deficiency of arachidonic and linoleic acid, which our body produces very little of. The high oxidation temperature will allow you to fry on it without much concern.

Ryzhikovoe

Unrefined – 245°C.

The rich chemical composition is described in a separate article on our website. It wouldn't hurt to read it in full to get the details. The high boiling point of the product allows it to be used for frying, deep-frying, grilling, and baking. However, it has its own smell, as well as a taste that easily gives off to the products that are cooked on it.

Palm

Unrefined – 232°C.

High-quality red oil is extracted by pressing the fleshy part of the African oil palm fruit. It contains vitamins K and D, coenzyme Q10, microelements, polyunsaturated, saturated and monosaturated fatty acids in good proportions. It is not found on retail store shelves almost anywhere in the world. However, this product is often found in most industrial products, since due to its properties it can significantly extend their shelf life. The danger is that in order to be widely sold, it undergoes a modification process, after which it becomes hydrogenated vegetable fat. Now it is already dangerous to health, hence the bad reputation of palm oil. If you manage to find a product that has not undergone such processing, then you can and should fry it.

Avocado

Unrefined – 270-271°C.

Only avocado oil can compare with coconut oil in its beneficial properties. However, the cost of such a product is very high and it is unlikely that the average Russian will be able to afford to constantly use it. It contains histidine, phosphoric acid salts, polyunsaturated and saturated fatty acids and phytosterols in almost ideal proportions. It contains vitamins C, E, D, B, A, PP, potassium, iron, calcium, sodium, zinc, copper, iodine, cobalt, phosphorus, manganese, magnesium. Its boiling point is high, so you can fry on it without any twinges of conscience, and its subtle aroma and light nutty taste will add unusual notes to dishes.

Butter (including ghee and ghee)

Normal – 150-176°C.

Ghee or Ghee – 200-205°C.

For a long time, this product was out of favor with nutritionists, and completely in vain. It is very healthy, filled with vitamins, contains 68% saturated fat and 28% monounsaturated fat. At the same time, it is rich in vitamins and antioxidants. True, it is better not to fry dishes with regular butter at high temperatures, due to the low oxidation threshold. But there is a way out - ghee or ghee, which is almost completely free of proteins. At the same time, you can buy it, or you can prepare it yourself at home, which will significantly reduce its cost. Therefore, to the question of whether it is possible to fry in ghee, the answer is unequivocal - of course, it is possible.

GHI OIL

Further “possible” oils for frying include Ghee oil. It is a type of ghee and is very widely used in South Asian countries. It can withstand temperatures up to 250 degrees without emitting any harmful substances. But this type of oil can not often be found on supermarket shelves, but you can easily order it on the Internet, fortunately now this is not a problem for most). And this oil is already 2 times cheaper than coconut oil (from 100 UAH per 500 ml).

The role of chemical compositions and taste preferences

Most vegetable oils come in two types (refined and unrefined), which is better for frying. Myths about the benefits of refined oil are supported by nutritionists on the one hand and destroyed by oncologists on the other. Refined oil has a higher oxidation temperature and low calorie content (relative to unrefined types). But even before oxidation when heated, this type is harmful due to the high content of dangerous trans fats. The cooking process produces trans fats in fried foods and adds toxins released from unsaturated fats. That is why you should not often use refined vegetable oil for frying; it is better to give preference to unrefined.

If, when preparing food, the cook strives to preserve the taste of the main products and their aroma, it is worth choosing oils without a pronounced taste. Rating of oils with neutral taste:

1. Coconut
2. Avocado
3. Olive

On a diet, people pay more attention to the calorie content of oils, and in this case it is worth paying attention to the rating of low-calorie products.

Calorie table

Coconut, mustard, avocado or olive?

Coconut is heat resistant, safe to cook with, and even promotes good digestion.

The smoke point starts at 172°C and above.

Olive oil

There are few impurities and a large amount of saturated acids, which also have an antimicrobial effect.

Recent studies claim that it can be completely absorbed by the body and not stored in fat, making it ideal for those on a diet.

At the same time, the functioning of the thyroid gland improves. Coconut is universal and, together with the preparation of any hot dishes, is used for:

1. Baking
2. Deep frying
3. Body massage
4. Cosmetic procedures for hair and skin care

You can choose "refined" or "extra virgin". The first is preferable to use for frying, and the second for salad dressing.

Peeled - has a light coconut aroma and may be unusual for you.

Avocado oil

Remember that you will need much less of it than cream, for example.

It would be better to first melt it in a steam bath or in the microwave, and only then use it for its intended purpose.

Extra virgin has a slightly sweet taste. It's great to add to smoothies, when baking, or to make popcorn.

What oil can be used for frying and baking without harm to health? Coconut - you'll probably like it.

The negative aspects include lumps formed during the frying process.

Mustard is destroyed at 250°C, so it is quite suitable for long-term thermal exposure, if we are talking about refined. There is a lot of linoleic acid and vitamin F.

The lipid content is very high, which is another plus.

In terms of its level of benefit, it is often compared to flaxseed, but unlike it, mustard does not break down as quickly, especially over fire.

In recent years, it has returned to our shelves, but larger quantities go abroad, to France.

Mustard oil

Locals love to add it to almost all dishes and have long been accustomed to its specific taste. This product is even used in canning for longer storage of food products.

Avocado oil cannot be called cheap, but it contains a lot of tocopherol, which significantly slows down the aging process and helps the heart function.

Chlorophyll, a green enzyme, is antibacterial and a natural cancer protector.

Plus, it will have a positive effect on the color of your dish, making it visually fresher, and the shades will become richer.

Avocado is rich in monounsaturated fats and does not oxidize for a long time. The smoke point for cold pressing is very high (270 °C).

Just right for your culinary plans!

It is preferable to take extra virgin olive oil, which contains no harmful impurities or additives.

Some people think that it is better not to fry with it, others disagree.

In any case, extra virgin is not suitable for everyday dishes; its taste is strong and expressive, which not everyone likes.

But if, on the contrary, you want to release this aroma, this is your option. It is not afraid of high temperatures (from 200°C).

Advice: settled on mustard? Choose refined. It is free from harmful erucic acid.

Grape seed oil

The whole truth about the methods of making vegetable oils

When buying absolutely any product, giving it to your children and loved ones, the first thing you should know is how exactly it is made.

We are used to the fact that here it is, a finished product in a bottle.

But is the process of its manufacture as safe as the beautiful advertising promises us?

Let's figure it out. There are several forms of oil extraction:

1. Cold pressed
2. Hot spin
3. Extraction

Cold pressing has been used by humans for a very long time. In theory, the technology involves simply squeezing the seeds under a press.

Olive oil

But in reality, it is incredibly expensive for manufacturers and is not financially profitable, so they are heated additionally and the extraction becomes more efficient.

As you know, when heated, fat molecules oxidize, that is, they deteriorate (in this case partially).

The permissible heating temperature can reach up to 55°C. At the same time, water- and fat-soluble vitamins are not preserved in full (A, E, group B and K).

However, this is the healthiest oil that can be used for salads.

Hot pressing is similar to cold pressing, only here the temperature can reach up to 100°C.

Increasing this number helps squeeze even more oil out of the seeds. This is a relatively inexpensive method that is most often used by creameries.

Naturally, the share of vitamins and phytosterols here is insignificant. It is easily identified by its dark color and distinct smell of roasted seeds.

The choice of oil for frying should be approached carefully

Color does not indicate its saturation, but rather the temperature regime. The darker, the higher, the worse for the consumer.

You shouldn't fry it, it's more of a seasoning for flavor.

Extraction is the most frightening method. It uses not a mechanical, but a chemical method.

The fat from the seeds is removed using chemicals. The molecules stick to one another, the cake is removed, and then the mixture is filtered (refined) to remove the solvent.

As a result, the oil does not have any taste, but it is best used for frying.

There are no vitamins here, but there is no harm either.

Tip: look for high oleic (High Oleic Sunflower Oil) oil in stores. It contains a high level of monounsaturated acids, which means it is most useful for fried foods.