Fried foods can be enjoyed as a treat in moderation when cooked in healthier oils. Dietitians recommend using plant oils that are lower in saturated fat and higher in mono- and polyunsaturated fats. Plant oils rich in unsaturated fats, such as avocado oil and olive oil, have been shown to reduce inflammation, lower the risk of heart disease, stabilize blood glucose levels, and boost brain health. The American Heart Association recommends choosing cooking oils with less than four grams of saturated fats per tablespoon. Oils from nontropical plant sources are generally healthier than oils from tropical plants or animal fats due to their lower saturated fat content.
When it comes to frying, it’s important to pay attention to smoke points — the temperature at which oils start to break down and burn. Oils that are higher in monounsaturated fats are more stable when exposed to high temperatures and do not oxidize as quickly. Choosing oils with a higher smoke point, such as avocado oil, peanut oil, grapeseed oil, safflower oil, sunflower oil, canola oil, and vegetable oil, is recommended for frying. These oils are less likely to produce harmful compounds like free radicals that can damage cells. Oils with lower smoke points, such as unrefined flaxseed oil, wheat germ oil, unrefined walnut oil, pumpkin seed oil, and hemp seed oil, should be avoided for frying due to their tendency to degrade quickly under high heat.
Avocado oil is a top choice for frying due to its high smoke point, heart-healthy monounsaturated fats, and neutral flavor. Olive oil, specifically refined or “light” olive oil, is another healthy option for frying. Peanut oil is also a good choice for frying due to its healthy fat content, neutral flavor, vitamin E content, and high smoke point. Other healthy oils for frying include grapeseed oil, safflower oil, sunflower oil, canola oil, and vegetable oil. These oils have higher smoke points and low saturated fat content, making them suitable for high-heat cooking methods like frying.
It’s important to use and store cooking oil properly to maintain its freshness, taste, and nutritional value. Moderation is key when using oil, as the serving size is small and can drastically increase calorie intake when consumed in large quantities. Draining the oil from fried food after cooking can help reduce intake, and using oil sprays and measuring spoons can help control the amount used when pan-frying. It’s important to store oil in a dark, cool place, not use expired cooking oil, discard oil if it catches fire or smokes, not reuse cooking oil, and not refrigerate cooking oils. By following these tips and choosing healthier oils for frying, individuals can enjoy fried foods as part of a balanced diet.
