There is no absolutely safe oil for frying. Nutritionists are unanimous: all vegetable oils in their raw form contain beneficial omega-3, 6 and 9 fatty acids, which turn into very toxic and poisonous substances when frying.
And only on the basis of the fact that oils contain different amounts of these substances, we can talk about the least harmful options for frying.
1. Coconut oil
It is the only oil that does not degrade when heated. It consists of almost 90% of saturated fatty acids of plant origin. Scientists have proven that coconut oil is completely absorbed and does not get deposited in fats. It is well suited for preparing various dishes, not only sweet ones.
The disadvantage of this oil is that it is not cheap. And its consumption for cooking, for example, pancakes, in comparison with any other vegetable oil, is several times more.
2. Ghee oil
Ghee is a type of ghee and is widely used in the countries of South Asia. Ghee oil can withstand temperatures up to 250 degrees without emitting any harmful substances. It is difficult to find it in stores, but it can be ordered easily on the Internet. By the way, it is half the price of coconut.
3. Olive oil
With 76% monounsaturated fatty acids, olive oil is considered one of the safest oils to use in frying.
4. Grape seed oil
Due to its high oleic acid content and low omega-3 fatty acid content, this oil is highly resistant to high temperatures. It is well suited for both frying and baking in the oven (but at a temperature of no more than 216 degrees, this is the limit of grape seed oil).
- Better not fry in oil
From the point of view of usefulness, the safest product for frying is lard (melted lard). Recently little used for ethical reasons and due to the content of cholesterol, however, lard tolerates high temperatures well.
It is important to know:
- Do not fry at high temperatures.
- Don’t put oil in the pan – grease it.
- Do not fry for a long time – wait for the crust, and remove from the heat – bring to readiness in the oven (cutlets, cheesecakes), after removing the remaining oil from the food.
- Do not fry twice in the same oil – change and wash the pan, add a new portion of oil.
- Remove oil residues from curd cakes, pancakes, cutlets and vegetables with a paper towel before eating.
- Don’t fry in oil every day – make frying part of the “holiday.”
- Make oil-free cooking the basis of your daily menu.