Fried foods can be part of a healthy diet when enjoyed in moderation and cooked in healthier oils. Some cooking oils are better for you than others, but their nutritional value may change after cooking. Dietitians recommend cooking with plant oils lower in saturated fat and higher in mono- and polyunsaturated fats to decrease total and LDL cholesterol. Healthy fats found in oils can reduce inflammation, lower heart disease risk, stabilize blood glucose levels, and promote brain health. The American Heart Association suggests choosing cooking oils with less than four grams of saturated fats per tablespoon.
When it comes to frying, the smoke point of oil is an essential factor to consider. Heating oil beyond its smoke point can cause the oil to oxidize, destroying nutrients and releasing harmful compounds. Oils higher in monounsaturated fats are more stable at high temperatures and do not oxidize as quickly as others. Antioxidant levels in the oil also determine how quickly it will oxidize. Plant oils rich in unsaturated fats and low in saturated fats are recommended for frying, while oils from tropical plants and animal fats should be limited or avoided.
Avocado oil is a top pick among experts for frying due to its high smoke point and heart-healthy monounsaturated fats. Olive oil is another healthy choice for frying, but it is essential to use the refined or “light” version, which has a milder taste and can withstand higher temperatures. Peanut oil is also a recommended choice for frying due to its healthy fat content, neutral flavor, and high smoke point. Other healthy oils for frying include grapeseed oil, safflower oil, sunflower oil, canola oil, and vegetable oil, all of which have higher smoke points and lower saturated fat content.
On the other hand, 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 they can burn and oxidize at high heat, destroying their nutrients. Tropical oils high in saturated fat like coconut oil should also be limited for frying and cooking in general due to their high saturated fat content. Proper cooking and storage of oil are essential to maintain its freshness, taste, and nutrition value. Moderation is key when using oil for cooking, and it is important to drain excess oil from fried food after cooking, use measuring spoons to control portions, and store oil in a cool, dark place. Unused oil should be discarded if it catches fire or smokes, and cooking oil should not be reused or refrigerated.
