5 Healthiest Oils for Cooking and Frying

The healthiest frying oils withstand high temperature cooking, have a high smoke point, and have a favorable fatty acid profile. These include olive, avocado and peanut oil.

Olive oil is the main cooking oil in the Mediterranean diet. It contains more monounsaturated fat (MUFA) than polyunsaturated fat (PUFA), making it less likely to produce harmful compounds. Extra virgin olive oil contains 69.2% MUFA, 9.07% PUFA and 15.4% saturated fat.

Olive oil has a smoke point of 410 degrees Fahrenheit (210 degrees Celsius), while virgin olive oil has a lower smoke point of 320 to 338 degrees Fahrenheit (160 to 170 degrees Celsius). Olive oil is rich in antioxidants, which increases its resistance to creating harmful compounds.

Frying increases the free fatty acid (FFA) content of the oil. FFA can turn into harmful compounds through a process called oxidation, reducing oil quality. In a study of FFA generation in olive, canola, and peanut oils during frying, olive oil had the lowest FFA content of the three oils.

Avocado oil contains 70.6% MUFA, 13.5% PUFA and 11% saturated fat. It also has a high smoke point, above 482 degrees Fahrenheit (250 degrees Celsius). The stability of avocado oil is similar to that of olive oil.

In a study comparing potato chips fried with avocado, soy, sesame seeds, and almond oil, the antioxidant capacity of avocado oil remained the highest after five frying cycles.

Rice bran oil is another healthier option for fried foods. He has a high antioxidant capacity and a smoke point of 449 degrees Fahrenheit (232 degrees Celsius). Rice bran oil consists of 39.3% MUFA, 35% PUFA and 19.7% saturated fat.

Rice bran oil can also be mixed with other oils. A study of blends of rice bran oil with olive oil, sunflower oil, and palm oil found that the most stable (resistant to spoilage) blends were rice bran oil with olive oil and rice bran oil with palm oil.

Peanut oil contains 57.1% MUFA, 19.9% ​​PUFA and 16.2% saturated fat. It also has a high smoke point of approximately 446 degrees Fahrenheit (230 degrees Celsius).

A study comparing the stability of peanut, canola, soybean, and corn oil during heating found that harmful compounds were highest in corn oil and lowest in peanut oil.

Highly refined peanut oil is safe for people with peanut allergies, but cold-pressed, expelled, and extruded peanut oils still contain allergens.

Canola oil contains 63.3% MUFA, 28.1% PUFA and 7.36% saturated fat, but frying with canola oil can produce an undesirable taste. When purchasing canola oil, check labels that say it contains high oleic acid, because high-oleic canola oil blends are more heat-resistant.

One study compared changes in canola oil, corn oil, peanut oil, palm oil, and sunflower oil when frying French fries. The results showed that peanut and canola oils contain the least harmful compounds.

When choosing oil for frying, consider:.

• Fatty acid profile of the oil: Oils high in PUFA cause more harmful compounds when heated, compared to oils high in MUFA or saturated fat. Although saturated fats (like coconut oil) are heat stable, frying with rich saturated fats is not recommended because fried foods absorb the oil.
• Smoke point: A high smoke point (the temperature at which the oil begins to evaporate) is desirable for frying. The evaporation of oil causes chemical changes that result in an undesirable taste and the formation of harmful compounds.
• Processing method: Processing affects the stability of the oil. The mechanical processes used to produce extra virgin olive oil preserve its natural antioxidant content. Refined oils (which may be blanched or heated) lose some antioxidants, so they are usually added later as additives.

Shallow frying causes more lipid oxidation products. These compounds can damage DNA and cells, leading to health problems.

For shallow frying, the use of fats rich in MUFA is even more suitable. One study compared the lipid oxidation products found in avocado oil, extra virgin olive oil, corn oil, and soybean oil during shallow frying. Oils high in PUFA (corn and soybean oil) generate the greatest generation of lipid oxidation products compared to avocado and olive oil.

The fatty acid composition of the oil changes when exposed to heat. Frying reduces PUFA content and increases saturated and trans fatty acids. Therefore, oils with high PUFA content are not suitable for frying.

Oils high in PUFA include:

• Corn oil: 52.9% PUFA, 13.4% saturated fat
• Sunflower oil: 62.4% PUFA, 9.4% saturated fat
• Sesame oil: 41.2% PUFA, 16.9% saturated fat
• Soybean oil: 57.6% PUFA, 14.9% saturated fat
• Safflower oil: 79.1% PUFA, 9.3% saturated fat
• Grapeseed oil: 74.9% PUFA, 10.4% saturated fat

One study looked at changes in the composition of coconut, olive, canola, and sunflower oils when heated. The results showed that coconut oil was the most resistant to heat, while sunflower oil was the least resistant.

Although saturated fats are stable at high temperatures, their frequent consumption is not recommended because it is associated with an increased risk of heart disease.

Oils high in saturated fat include:

• Coconut oil: 18.2% PUFA, 92.1% saturated fat
• Butter: 2.52% PUFA, 45.6% saturated fat

Use these oils in applications requiring little or no heating, such as salad dressings.