The oils you need to avoid for healthy frying
10:12 PM EDT, June 20, 2024
Flaxseed, coconut, canola, avocado — the choice of oils can be overwhelming. Most people don't realize that not all oils are suitable for frying. Which fats should you avoid when frying?
Wanting to take care of our health, we make conscious dietary choices. We choose fresh, unprocessed products and avoid sugary drinks or dishes rich in unhealthy fats.
Despite this, many of us make mistakes that can lead to the development of atherosclerosis or cardiovascular problems. One common mistake is not realizing that not every fat is suitable for frying. So, which oils should be avoided?
Avoid these fats—they're not suitable for frying
Frying is one of the most popular cooking methods. An essential element of this process is fat, usually oil, olive oil, or butter. However, not all fats are suitable for frying due to their different smoke points.
What is the smoke point? Fat begins to break down into glycerol and free fatty acids at the lowest temperature. Once this temperature is exceeded, the fat loses all its nutritional properties, and its components become harmful chemical compounds.
Which fat is the worst for frying? Unrefined flaxseed oil. When heated to 225°F, 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. It is highly beneficial in this form, as it provides valuable omega fatty acids.
In second place is olive oil. Like flaxseed oil, it has a low smoke point. When heated to 320°F, it becomes a toxic mixture with a bitter taste. It is better used 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 being a source of harmful trans fats that raise LDL cholesterol and triglycerides. Regular consumption of margarine increases the risk of cardiovascular diseases.
Butter can only be used for short frying at relatively low temperatures, such as for scrambled eggs. Once the smoke point is exceeded, the proteins in butter convert into substances that are hazardous to health.
Which fats are the healthiest?
Fat plays a crucial role in transporting vitamins and nutrients to the blood. It is one of the three most important macronutrients, and we should not avoid it. So, which fat is the best for frying? The best choices are avocado oil, soybean oil, sunflower oil, and ghee butter. Each has a high smoke point exceeding 392°F, making them suitable for drizzling dishes and deep frying.
