Fried foods are not typically considered a healthy choice, but they can be enjoyed in moderation and cooked in healthier oils. Choosing the right oil for frying is important as the nutritional value of the oil can change when exposed to high temperatures. Plant oils that are low in saturated fats and high in unsaturated fats are recommended for cooking. Oils from nontropical plant sources are healthier than those from tropical plants or animal fats. The American Heart Association suggests choosing oils with less than four grams of saturated fats per tablespoon.
When it comes to frying, it is essential to pay attention to the smoke point of the oil, which is the temperature at which the oil starts to break down. Oils higher in monounsaturated fats are generally more stable when exposed to high temperatures. The antioxidants and fat levels in the oil also determine how quickly it will oxidize when heated at high temperatures. Choosing a milder, neutral-tasting oil with a higher smoke point is ideal for frying. Avocado oil, olive oil, and peanut oil are all healthy choices for frying due to their healthy fat content and high smoke points.
Avocado oil is rich in heart-healthy monounsaturated fats, specifically oleic acid, and has a high smoke point of about 520 degrees Fahrenheit. Olive oil is another healthy choice, especially refined olive oil, which has a milder taste and can withstand higher temperatures. Peanut oil is high in unsaturated fats, vitamin E, and has a high smoke point of 450 degrees Fahrenheit. Other healthy oils for frying include grapeseed oil, safflower oil, sunflower oil, canola oil, and vegetable oil.
However, oils with low smoke points, such as unrefined flaxseed oil, wheat germ oil, unrefined walnut oil, pumpkin seed oil, and hemp seed oil, are not recommended for frying as the high heat can burn and oxidize the oil, destroying nutrients and releasing harmful pollutants. Tropical oils high in saturated fats, like coconut oil, should also be limited for frying. Properly storing and using cooking oil is important to maintain its freshness, taste, and nutritional value. Moderation in oil usage and draining excess oil from fried foods can help reduce calorie intake. Oil should be stored in a dark, cool place, not used if expired, discarded if it catches fire or smokes, not reused, and not refrigerated.
