The Healthiest Oils To Use When Deep Frying

Dr. Eric Berg 09/04/2024

Choosing the healthiest oils for frying can be a slippery slope. With so many oils lining the grocery store shelves, it’s tempting to grab the first bottle you see and call it a day.

But when it comes to high heat and your health, certain oils perform better than others. I’m going to break down what happens when you expose oil to heat, what oils to avoid, and the absolute best oils for frying.

The Smoke Point: Why It Matters When Choosing The Healthiest Oils For Frying

Every oil has a “smoke point,” the temperature at which it begins to break down and smoke. This breakdown not only impacts the flavor of your food but also generates harmful compounds called free radicals.

Free radicals are unstable molecules that damage your cells, potentially leading to chronic diseases like heart disease and cancer. When selecting the healthiest oils for frying, look for ones with a high smoke point—generally above 375 degrees Fahrenheit.

Oils That Can Turn Your Kitchen Into a Danger Zone

Before we get to the best oils for frying, let’s discuss which oils you should avoid. These are typically refined oils that are lower in nutrients.

Unstable Oils Prone To Oxidation

Remember those unsaturated fatty acids—the ones often touted as heart-healthy? They’re great for salad dressings or drizzling, but not ideal for frying. Oils like soybean oil, canola oil, corn oil, cottonseed oil, sunflower oil, and even peanut oil contain delicate polyunsaturated fat.

When heated, these oils easily oxidize, creating those harmful compounds that can damage your health. One study in PLOS ONE discovered that consuming these oxidized oils is potentially more damaging than sugar.

Think of it like this. Would you leave a delicate flower out in the sun all day? You'd come back to wilted petals. These seed oils are kind of like that—they just can’t handle the heat.

The Healthiest Oils for Frying That Your Body Will Thank You For

Now that you understand what to avoid, let’s talk about those all-star oils that can withstand high heat without compromising your health. These oils are packed with monounsaturated fats, known for their heart-healthy benefits.

Virgin coconut oil

Coconut Oil

This tropical treasure boasts a high smoke point around 400 degrees Fahrenheit, making it great for sauteing and stir-frying. Coconut oil is also a good source of lauric acid, a type of saturated fat that has been linked to some health benefits.

Palm Oil

Palm oil is another oil with a high smoke point, similar to coconut oil in its fatty acid profile. But be mindful of its sourcing, as unsustainable palm oil production has links to deforestation and habitat loss.

If you’re concerned, look for sustainably sourced options certified by the Roundtable on Sustainable Palm Oil (RSPO).

Tallow (Beef Fat)

Remember when our ancestors used animal fats for cooking? Well, tallow, or rendered beef fat, is making a comeback. Tallow is high in vitamin B3 (niacin) and offers a rich flavor.

Grass-fed tallow boasts a smoke point around 400 degrees. Go for grass-fed for the healthiest choice, as it is also higher in omega-3 fatty acids.

Ghee (Clarified Butter)

For a rich, nutty flavor, try ghee. Ghee is created by removing milk solids from butter.

Ghee boasts a higher smoke point (around 450 degrees Fahrenheit) than regular butter. It’s an excellent choice for frying and a staple in Indian cuisine.

Olive Oil

Hold on. Didn’t I just say unsaturated fats are a no-no for frying?

While olive oil does contain some unsaturated fats, it’s actually surprisingly stable, even when heated. For the healthiest choice, choose “extra virgin olive oil,” which contains more beneficial antioxidants.

Just keep the heat at medium or below 400 degrees Fahrenheit and you’ll be good to go. Want more tips on using olive oil? Check this out.

Avocado Oil

Avocado oil is another surprisingly stable oil. With a smoke point well above 500 degrees Fahrenheit, it’s one of the most heat-tolerant oils you can find.

Avocado oil has a mild flavor that won’t interfere with your dish. Feel free to use avocado oil in any recipe where you'd use other cooking oils, whether it's a simple salad dressing, a flavorful marinade, a hearty soup, or a decadent dessert.

MCT oil

Fry Smart

When it comes to frying, selecting the right oil is crucial for both health and taste. Among the many options, corn oil is a popular choice due to its high smoke point, making it suitable for deep frying and high-heat cooking.

It’s also known for its mild flavor, which doesn’t overpower the taste of the food. However, while corn oil offers benefits such as a stable cooking temperature and a neutral taste, it's important to consider its nutritional profile.

It is high in omega-6 fatty acids, which, when consumed in excess, may contribute to inflammation and other health issues.

A proper diet with a variety of oils, such as olive oil for its heart-healthy fats and avocado oil for its high smoke point and rich flavor, can help ensure you're getting the best of both worlds.

By making informed choices, you can enjoy crispy, delicious fried foods while maintaining a healthier diet.

Conclusion

Selecting the healthiest oils for frying involves understanding smoke points and opting for oils that stay stable even at higher temperatures. Choosing oils high in monounsaturated fats, like olive oil and avocado oil, is a good place to start.

When you understand what happens when you heat certain oils, you make choices that are not only good for your health, but enhance the taste of your dishes. So go ahead and experiment with these heart-healthy options the next time you fire up the stove.