Deep frying is one of the most widely used, but also the least healthy technique used in cooking. It is so, because a lot of oil is absorbed in deep fried food and gets consumed, having a negative impact on the human body. This makes it imperative to minimize the use of deep fried food, and if you have to consume it, you need to be careful about the cooking oil used for deep frying. There are many options of cooking oils available in the market, but the ones having more of monounsaturated and polyunsaturated fats are considered as the healthiest. Also, you need to be aware about the term called smoke point, which is the temperature on reaching which the oil starts to burn. The higher the smoke point of an oil, the more suitable it is for frying. Here is a list of oils used for deep frying along with the overview about how healthy they are for deep frying.
Listed below are some oils commonly used for deep frying and their suitability from health point of view:
10. Deep frying fats
Fats like butter and margarine are the least suitable frying options as the smoke point is very low. Also, they are very detrimental to health due to high fat content, which causes rise in LDL (bad) cholesterol.
9. Olive oil
Olive oil is considered one of the healthiest cooking oils, but it is not at all suitable for deep frying, the smoke point is quite low, about 320-330 F.
8. Peanut Oil
Peanut oil comes next on the list of healthiest oils for deep frying, being high in an anti oxidant called resveratrol, which is good for heart health. The rich nutty taste and smoke point of about 471 F wins more points in favor of this oil as a medium for deep frying.
7. Corn Oil
A cooking oil, which is fit for deep frying is corn oil, which is known to maintain a healthy level of cholesterol in the body. Also, the taste of corn oil is neutral and the smoke point is quite high, somewhere near 453 F.
6. Mustard Oil
Mustard oil is not only low in saturated fats, but also rich in monounsaturated fats, polyunsaturated fats, omega 3 fatty acids and anti oxidants. The mild nutty flavor and high smoke point also make mustard oil ideal for frying purposes. The myth regarding the presence of carcinogenic erucic acid in it has been busted now, with huge quantities only causing harmful effects.