Best Healthiest Oil for Deep Frying Food and

Deep fry is a method of cooking that is used in various forms of dishes. It is a crucial form of cooking in the fast food industry.  

Deep fry food is not a very healthy food for a healthy lifestyle. Your health is dependent on various aspects of a person’s lifestyle. For example how frequently you eat and which oil is used for it.  

In this post, you will know about the Oil, which can be used for healthy food fry. 

How does deep frying work

Deep frying something means to cook food by submerging it into the hot oil. The ideal temperature for this is 180-190°C.

Submerging a food item in oil for this temperature causes the surfaces to cook instantly. During such cooking, food creates an impenetrable layer on it.  

The moisture inside the food steams up and cooks the food from inside. This steam also keeps the oil out of the food.  

The temperature for such cooking needs to be right. 

  1. Too low a temperature will food greasy and oil would seep into it. 
  2. Too high a temperature can dry up the food and oxidize the oil.  

Stability of cooking oils is key

Oils can withstand the high temperature but not oil can. Healthy cooking oil has the following characteristics. 

  • Has a high smoke point
  • Stays stable and do not react with oxygen when heated
  • Oils with high levels of saturated fats stay stable for a long time when heated.
  • Oils with saturated and monounsaturated fats are good for frying

Cooking oil contains a large amount of polyunsaturated fatty acids, which is less suitable for frying.  Polyunsaturated fats contain two or more double bonds in the chemical structure.

These bonds can react with oxygen and form harmful compounds when exposed to high heat.  Taste is an important factor when you are doing a deep fry. A neutral flavor is more preferred in this case.  

Coconut oil is a healthy choice

Coconut oil is a very healthy choice for deep frying your food. It has been proved that even after 8 hours of deep frying at 180°C, the food is still acceptable. 

Almost all fatty acids in coconut oil are saturated and make it heat resistant. Some experts still don’t agree with the benefits of using saturated fats. 

Some health Associations have recommended saturated fats to 5-6% of total calories. The studies have concluded that the saturated fats do not increase the risk of heart health and are still healthy. 

Coconut oil has many other health benefits. Even it can help in reducing belly fat. Before you choose any coconut oil, you must know that many brands provide coconut oil with flavors and smells. These smells are not enjoyable to all, and some people do not like it. 

Lard, tallow, ghee, and drippings

Animal fat is a very good choice for deep fry cooking methods. Some popular examples of Animal fat oil are lard, ghee, tallow and fat drippings.  

The benefits of using animal fat are 

  1. It adds flavor and crisp in your food
  2. It reduces the ability to food damage when it’s fried

Fatty acids present in animal fats are saturated and monounsaturated. It makes your food resistant to heat. The level of fats in any oil is directly dependent on the diet of the animal.

Animals who eat grains have more polyunsaturated fatty acids in their fat stores than those who are fed with grass and pasture-based diet. 

Animals who eat naturally by roaming are the best choice for animal fat oil. For example cow and buffalo. 

The best choices are 

  • Ready made lard from a store
  • Save the drippings from meat and use it for later

Butter is not recommended for deep fry. It is composed of small amounts of carb and protein that oxidizes when heated. This why clarified butter and ghee are recommended. 

Olive oil

Olive oil is the healthiest oil for eating. It is resistant to heat as the animal’s fats have high monounsaturated fatty acids in it. This only has one double bond that makes it relatively stable. 

A study was done  on Olive Oil. In that researchers have used Olive oil in a deep fryer for 24 hours before it was oxidized excessively. Such level of heat resistance makes it the best choice for deep frying. 

The flavor and fragrance in olive oil may deteriorate when heated for a longer time. 

Avocado oil


Avocado Oil is a good alternative to olive oil. It is mainly monounsaturated with some saturated and polyunsaturated fats mixed in. Refined avocado oil has a high smoke point i.e. 270° C and it has a slightly nutty taste. 

Peanut oil

Peanut Oil which is also known as groundnut oil is also a good alternative in healthy oils. It has a high smoke point for 270° C. It is a very good option in deep fry and has a neutral taste.

The health factor in peanut oil is less due to some reasons. It comprised 32% of polyunsaturated fats. This percentage is a little higher which makes it more vulnerable to oxidative damage at high temperatures. 

Palm oil

Palm Oil is also one of those choices for a health-conscious person. It is a very good option for deep frying. The flavor of this oil is neutral and in the unrefined form it is called red palm oil. People are really useful for food frying and it is a very good choice for cultivating and harvesting palm oil. 

Oils Unsuitable for Deep Frying  

Here is the list of oils which are not used for deep frying. These oils are high in polyunsaturated fatty acids. 

  1. soybean oil
  2. corn oil
  3. canola oil (also called rapeseed oil)
  4. cottonseed oil
  5. safflower oil
  6. rice bran oil
  7. grapeseed oil
  8. sunflower oil
  9. sesame oil

The above mentioned oils are not used for deep frying. As it is richer in oxidized fatty acids and harmful compounds.

Deep frying adds calories

Whether you use healthy oil or unhealthy oil, it will always add some more calories in your food. It is advised to eat deep fried food less frequently. 

Extra calories come from the coating into the food and the oil which is stuck to food after cooking 

For example:

  1. Deep-fried chicken wing: 159 calories and 11 grams of fat
  2. Roasted chicken wing: 99 calories and 7 grams of fat 

If a person consumes deep fried foods for long, then it results in weight gain and obesity which can go in family genetics. 

If you want to minimize the extra calories, then cook your food in the mentioned way. 

  1. Cook at right temperature
  2. Do not cook for too long 

Final Words 

Deep fried food is not a repetitive food to eat for a longer time. If you are addicted to such food, then you wont stay healthy for a long time. 

Eating such food rich oils can make a tasty feast, but taking them in limit is still a constant suggestion. 

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