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The Healthiest and Worst Frying Oils

Frying Oils

Fried foods play a role in many traditional cuisines and are a staple in the fast food industry. However, fried foods can have a negative impact on health.

This will depend in part on how often you take it, but also on the type of oil you use and how you use it. This article reviews the healthiest and worst frying oils. And be careful because fried foods are not good.

How does deep frying work?

Deep frying involves cooking food by immersing it in hot oil. The ideal temperature is around 350-375 degrees Fahrenheit (176-190 degrees Celsius). Soaking food in oil at this temperature will cook its surface almost instantly.

During cooking, it forms a kind of seal that the oil cannot penetrate. At the same time, the moisture inside the food turns into steam, which causes the food to cook from the inside.

The steam also helps keep the oil away from the food. However, it must have the right temperature:

  • Too low and the oil will seep into the food, making it greasy
  • Too high can dry out the food and oxidize the oil

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Is the hardness of cooking oils the key

Some oils can withstand higher temperatures than others. Healthy cooking oil will:

  • It has a high smoke point
  • Be stable, so as not to react with oxygen when heated

Oils with higher levels of saturated fat tend to be more stable when heated. Saturated and monounsaturated oils are good for frying. 

However, cooking oils that contain large amounts of polyunsaturated fats are less suitable for frying (s).

This is because polyunsaturated fats contain two or more double bonds in their chemical structure.

These double bonds can react with oxygen and form harmful compounds when exposed to high heat.

Taste is also important. When deep frying, oils with a neutral flavor are preferred.

Is coconut oil a healthy option?

Studies have shown that even after 8 hours of continuous deep frying at 365°F (180°C), its quality remains acceptable (s).

More than 90% of the fatty acids in coconut oil are saturated, which makes it heat-resistant. Experts do not agree on the advantages and disadvantages of using saturated fats.

Major organizations, such as the American Heart Association, recommend limiting saturated fat intake to 5-6% of total calories.

However, several studies have concluded that saturated fats do not increase the risk of heart disease (s, s, s).

Coconut oil may have many other health benefits. One study suggests that it may help you lose belly fat (s).

When choosing coconut oil, keep in mind that some types can leave a flavor or aroma that not everyone enjoys. It is best to try a few brands until you find the right one.

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What are the best oils for high heat cooking?

There are many other good options. These oils have a high smoke point (400 degrees Fahrenheit and higher), which means they are better suited to cooking at higher temperatures.

1- Olive oil

Olive oil is one of the healthiest fats. It is heat-resistant because, like animal fats, it is high in monounsaturated fatty acids.

These have only one double bond, which makes them relatively stable. In one study, researchers used olive oil in a deep fryer for more than 24 hours before it oxidized excessively (s).

In theory, this makes it a great choice for deep frying. However, the flavor and aroma of olive oil may deteriorate when heated for a long time.

2- Avocado oil

Avocado oil has a similar composition to olive oil. It is mainly monounsaturated with some mixed saturated and polyunsaturated fats.

Refined avocado oil has a high smoke point of 520°F (270°C) and a slightly nutty taste.

3- Peanut oil

Peanut oil, also known as peanut oil, has a high smoke point of about 446 degrees Fahrenheit (230 degrees Celsius).

It is popular for deep frying because it tastes neutral (s).

However, it may not be as healthy as some of the other options. It contains about 32% polyunsaturated fat.

This is a relatively high amount that makes it susceptible to oxidative damage at high temperatures (s).

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4- Palm oil

Palm oil consists mostly of saturated and monounsaturated fats, which makes it a great choice for deep frying.

The flavor can be neutral, especially if you use the unrefined variety known as red palm oil.

However, some people have concerns about the sustainability of palm oil cultivation and harvesting.

The worst oils for high heat cooking

Some fats and oils are not suitable for deep frying. Include vegetable oils that are high in polyunsaturated fatty acids, such as:

  • Soybean oil
  • Corn oil
  • Canola oil or rapeseed oil
  • Cottonseed oil
  • Safflower oil
  • Rice bran oil
  • Grapeseed oil
  • Sunflower oil
  • Sesame oil

Using these oils for deep frying can result in large amounts of oxidized fatty acids and harmful compounds (s).

Even if you use healthy oil, deep frying will add a lot of calories to the food, so it's best not to eat it too often.

Excess calories usually come from coatings, including batter and flour, as well as oil that sticks to food after cooking. for example:

  • Fried chicken wing: 159 calories and 11 grams of fat (s).
  • Grilled chicken wing: 99 calories and 7 grams of fat (s).

Eating large amounts of fried foods is associated with weight gain, especially in people with a family history of obesity (s).

To reduce extra calories, be sure to cook: at the right temperature for no longer than necessary.


Fried foods are not known to be healthy. Eating too much of it cooked in the wrong oils can lead to health problems. However, deep frying in appropriate oils in moderation can be a tasty treat.

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