Best Cooking Oils For Deep Frying And 4 Oils You Must Avoid At All Cost- Gut Doctor Shares List

Golden, crispy, and delicious—deep-fried foods are undeniably tempting. But making them at home requires more than just the right recipe; selecting the right cooking oil is crucial. Many home cooks unknowingly use oils with low smoke points or unhealthy fats, leading to burnt flavors, excess oxidation, and even potential health risks.

Gastroenterologist Dr. Saurabh Sethi, took to Instagram to reveal some of the best and worst deep-frying oils. He was clear that deep-frying is one of the least healthy methods of cooking, but does identify a few that are safe enough for occasional use without extreme risk of health hazards.

Why Smoke Point of Oils Matters for Deep Frying?

One of the key factors when picking the best oil for deep frying is the smoke point: it is the temperature at which oil starts breaking down and releasing undesirable compounds. Beyond the smoke point, oils begin to break down, generating free radicals and toxins that, not only make the food taste bitter, but are also considered potentially hazardous to your health.

Most deep-fried foods call for temperatures within 350-375°F in order to create that golden crispy appearance. So it is most sensible to opt for oils which have a minimum smoke point of 400°F.

Best Cooking Oils for Deep Frying

According to Dr. Sethi, who advocates for stable fats and higher smoke points with his recommendations on these oils ideal for deep-frying:

1. Refined Coconut Oil

As it is highly rich in saturated fats, refined coconut oil does not oxidate by evaporation at a high temperature. Another difference with virgin coconut oil, refined coconut oil has a smoke point that will make great deep frying on the neutral flavor without the tendency to be rancid, unlike others.

2. Refined Olive Oil

While extra virgin olive oil is not suitable for deep frying because of its lower smoke point, refined olive oil can tolerate higher temperatures. It is rich in monounsaturated fats, which are known to support heart health, making it a better alternative than seed oils.

3. Ghee (Clarified Butter)

A staple in traditional Indian cooking, ghee is an excellent deep-frying fat due to its high smoke point and absence of milk solids, which can burn at high temperatures. It also imparts a subtle, buttery flavor to fried foods.

4. Avocado Oil

The best oil for deep frying among common cooking oils, avocado oil has the highest smoke point, packed with heart-healthy monounsaturated fats and neutral taste that crisps up food without overpowering flavors.

Oils to Avoid at All Costs

While some oils are perfect for deep frying, others should not be used as they have a low smoke point and high amounts of polyunsaturated fats that oxidize when heated. Dr. Sethi cautions against the following four commonly used oils:

1. Sunflower Oil

Sunflower oil is also often touted as a healthy option, but it contains high amounts of polyunsaturated fats that oxidize very quickly when heated to high temperatures, producing dangerous free radicals.

2. Soybean Oil

Commercial kitchens have a high utilization rate of soybean oil because it contains many omega-6 fatty acids that may cause inflammation if consumed excessively. Its smoke point is relatively low, and therefore not used for deep-frying.

3. Canola Oil

Although canola oil is not known to have a distinct taste, its high content of polyunsaturated fats makes it more susceptible to oxidation. In addition, many canola oils are highly processed and may contain trans fats, which have negative effects on heart health.

4. Extra Virgin Olive Oil

While extra virgin olive oil is ideal for salads and low-heat cooking, it has a relatively low smoke point (375°F) and contains delicate compounds that burn quickly, creating bitter flavors and harmful compounds when overheated.

Other Things to Keep in Mind When Picking Your Fry Oil

1. Levels of Refining

The more refined the oil, the higher its smoke point. When impurities cause oils to start smoking before time, refining oils removes those impurities, hence making light-colored oils better than unrefined ones for deep frying.

2. Health Considerations

The choice of oil is not just about smoke points; it's also about health. The healthiest oils are those with monounsaturated fats, such as avocado or refined olive oil. Those that have a lot of polyunsaturated fats, such as soybean or sunflower oil, oxidize easily and can contribute to inflammation.

3. Recycling Cooking Oil

Every time the oil is heated, its smoke point goes low. Multiple cycles of reuse often result in break down and further formation of toxins like aldehydes, that are dangerous for health. Better to use a fresh oil and strain and keep the oil correctly after every cooking.

While deep frying might not be the healthiest form of cooking, using the right oil can certainly reduce health hazards with perfect crispiness. The doctor recommends the best oils to deep fry on occasions as refined coconut oil, ghee, avocado oil, and refined olive oil. One can avoid the hazard of sunflower, soybean, canola, and extra virgin olive oil by refraining from their usage.