Contents
In the article below you will find out, among others:
- What are the types of fats?
- What happens to fats when frying?
- Which oil is best for frying?
- What is the worst oil for frying?
- How to fry properly?
Frying is a method of thermal processing of food, which takes place at a temperature above 100 degrees C (usually around 150-200 degrees C) in a fat environment. We can fry using a small amount of fat (shallow frying), or in the so-called “Deep” fat, in which the food is completely immersed in the fat.
What are the types of fats?
Generally speaking, we can divide frying fats into animal fats (lard, butter) and vegetable fats (margarines, oils, olive oils). Both of these types of fats are included fatty acidsamong which we can distinguish fatty acids saturated, monounsaturated and polyunsaturatedwhich differ in their chemical structure, and thus in certain properties. It is these acids that influence what frying fat should not be used for.
What happens to fats when frying?
The most stable and the most heat-resistant fatty acids are saturated fatty acids, then monounsaturated fatty acids the least resistant and degrading are acids polyunsaturated. Upon decomposition, as a result of high temperature, harmful compounds are formed that may have a carcinogenic effect (akroleina i akryloamid). This can be recognized by the characteristic, unpleasant smell of burnt fat. Therefore, for frying, use the fat that is the least susceptible to the breakdown of fatty acids under the influence of temperature.
Which oil is best for frying?
The question then remains, which fat is best for frying? Above all, it should have it high smoke point, which is the moment when fat begins to break down. It is best if it is above 200 degrees C. In addition, it should contain as few polyunsaturated fatty acids as possiblethat are most easily degraded into harmful substances. So it is better to choose fat from the predominance of saturated and monounsaturated fatty acids. It should also be remembered that pressed oils are not suitable for frying “cold”, due to the fact that they are more sensitive to heat treatment than refined fats.
Examples of fats and their average smoke points:
So for frying are best suited fats which:
- have a high smoke point,
- have a high content of monounsaturated acids and a low content of polyunsaturated acids.
These conditions are met by:
- refined olive oil,
- refined rapeseed oil,
- refined rice oil.
You can also fry on clarified butter and lardbut keep in mind that they contain a lot of acids saturated fatwhich are not recommended in too large amounts from a health point of view. Regular butter is only suitable for frying scrambled eggs, which does not require long frying and very high temperatures.
What is the worst oil for frying?
Better not to fry on refined oil sunflower i soybeanwhich, despite their high smoke point, contain a lot of polyunsaturated fatty acids susceptible to decomposition at high temperatures. It is also not recommended to fry on olive oil with olive oil extra virgin due to its relatively low smoke point and the possibility of overheating it. Linseed, corn, walnut and pumpkin seed oils are also rich in polyunsaturated fatty acids. These fats are healthy and valuable in our diet, but eaten cold e.g. as an addition to salads.
How to fry properly?
- choose fat like the most durablewhose smoke point is high,
- pay attention to the type of fatty acids contained in fat and choose those with a predominance monounsaturated,
- don’t add fresh fat during frying, as the previously released fatty acids will accelerate the decomposition of fresh fat,
- fry for hot fat (but not smoking) – cold fat soaks the food more,
- do not fry again all at once the fat usedbecause the previously formed unhealthy substances will penetrate the food.
Regardless of the frying fat you choose, remember that the dish with its addition will be more caloric than the same one cooked or baked in the oven without the addition of fat. Therefore, if you are dieting, try to eat fried products not often.