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Choosing the right oil for frying is crucial for preserving flavor and health. According to experts, it is important to consider several factors that affect the quality and health benefits of the fats used in preparing dishes.
What is the best fat for frying?
Dietitian Dr. Bartek Kulczyński points out that the choice of oil should not be guided solely by its smoke point. It is also important to consider the oil’s refinement.
- Refined oils are more resistant to high temperatures thanks to their processing, which makes them suitable for frying.
- Unrefined oils, on the other hand, are mainly intended for use in cold dishes.
Another important factor is the fatty acid profile. Fats rich in polyunsaturated fatty acids are prone to oxidation at high temperatures, which leads to the formation of harmful compounds. These can contribute to the development of atherosclerosis and other diseases. Therefore, it is advisable to choose fats with a higher content of monounsaturated fatty acids.
Worst oils for frying
According to experts, unrefined oils, such as common sunflower oil, are the worst choice for frying. At high temperatures they easily oxidize and release harmful substances that can negatively affect our health.
It is also recommended to limit the use of rapeseed oil in transparent packaging, because light accelerates its degradation.
Recommended oils for frying
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Refined olive oil
- It has a high content of antioxidants and monounsaturated fatty acids (73 %).
- Smoke point: approx. 220 °C.
- It is ideal for frying and baking. Extra virgin olive oil is better suited for gentle sautéing at lower temperatures.
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Avocado oil
- Contains similar nutrients to olive oil, but does not have a strong flavor.
- Its high smoke point makes it a versatile cooking fat.
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Refined sunflower oil (with a high oleic acid content)
- This variant of sunflower oil is suitable for frying due to its resistance to high temperatures.
- Common sunflower oil, however, is not recommended!
Risks associated with frying
Frying is one of the least healthy methods of food preparation. Oxidation of fats at high temperatures leads to the formation of free radicals, which can contribute to:
- liver damage,
- cardiovascular diseases,
- neurological disorders,
- an increased risk of cancer.
Therefore, frying should be limited to a minimum and, where possible, replaced with healthier cooking methods such as stewing, baking, or steaming.
Conclusion
When choosing an oil for frying, it is essential to pay attention to its refinement, fatty acid profile, and smoke point. The best choice is refined olive or avocado oil, while common sunflower oil or oils high in polyunsaturated fatty acids are unsuitable for frying.
