Which oils are safe for frying? The healthy fats you should use
Flaxseed, coconut, canola, avocado — the choice of oils can give you a headache. Few people realize that not all of them are suitable for frying. Which fats should you avoid frying with?
20 June 2024 13:43
Wanting to take care of our health, we make conscious dietary choices. We reach for fresh, unprocessed products. We avoid sugary drinks and dishes rich in unhealthy fats.
Despite this, many of us make mistakes that lead to the development of atherosclerosis or cardiovascular problems. We don't realize that not every fat is suitable for frying. Which oils should be avoided?
Avoid these fats. They are not suitable for frying
Frying is one of the most popular methods of thermal processing. An indispensable element of this process is fat. Usually, it is oil, olive oil, or butter. Not every fat is suitable for frying, as each has a different smoke point.
What is the mentioned smoke point? Fat begins to break down into glycerol and free fatty acids at the lowest temperature. After exceeding a specific temperature, it loses all its nutritional properties, and its ingredients become harmful chemical compounds.
What is the worst fat for frying? Unrefined flaxseed oil. When heated to 107°C, it begins to smoke, and the alpha-linolenic acid it contains breaks down into harmful peroxides with carcinogenic effects. This oil is only suitable for cold consumption. In this form, it is worth eating it as often as possible because it provides valuable omega fatty acids.
Olive oil is second. Like flaxseed oil, it has a low smoke point. When heated to 160°C, it turns into a toxic mixture with a bitter taste. It is better to use it for sauces, dips, or salads.
The last place on the list belongs to margarine and butter. Margarine is a mixture of sunflower, canola, and palm fats. The latter is a source of harmful trans fats that raise LDL cholesterol and triglycerides. Regular consumption of margarine increases the risk of cardiovascular diseases.
And what about butter? It can only be used for short frying, such as scrambled eggs, at relatively low temperatures. After exceeding the smoke point, the proteins it contains are converted into substances that are dangerous to health.
Which fats are the healthiest?
Fat transports vitamins and nutrients to the blood. It is one of the three most important macronutrients. We should not avoid it. What fat is best for frying? The best choices are avocado oil, soybean oil, sunflower oil, and Ghee butter. Each has a high smoke point that exceeds 200°C. They can be used both for drizzling dishes and deep frying.
