7 best frying oils according to scientists

Vegetable oil is an essential attribute in any kitchen. It is added to salads and other dishes, and food is cooked on it.

Unfortunately, some common oils are not intended for frying at all and, when heated, emit toxic and carcinogenic substances that can cause significant harm to health.

7 best options for frying

Only some types of oils remain stable when heated and allow you to cook food safely. The 7 best oils that can be fried without harm to the body are described below.

1. Extra Virgin Olive Oil

Is the most common and well-known on the market. It is recommended to use the Extra Virgin variety, made by cold pressing.

Unrefined olive oil  contains antioxidants, polyunsaturated fats, some vitamins. It has many useful properties :

• Reduces the risk of developing heart and vascular diseases.
• Improves the health of the digestive, musculoskeletal, central nervous and endocrine systems.
• Destroys pathogens and fights cancer.

The temperature of smoke formation (gorenje) – 191 ° C , which allows you to cook food on it by almost any method. Heating to a higher temperature can lead to the formation of carcinogenic substances.

The recommended daily allowance is 1-2 tablespoons, the maximum permissible is 7 tablespoons. They can be used to fill salads or to cook hot dishes.

2. Refined olive oil

Compared to the Extra Virgin variety, refined or olive oil has a less saturated taste and aroma, and also contains fewer useful substances in the composition.

But it is ideal for cooking: it has a higher smoking temperature, without exceeding which it is completely safe.

The smoking temperature is 243 °C , which is suitable even for cooking grilled, deep-fried dishes. The product can also be used in baking (cooking in the oven).

The recommended daily allowance is similar – 1-2 tablespoons, the maximum permissible is 7 tablespoons .

3. Coconut

Coconut Oil there are two types – refined (highly processed) and unrefined.

Refined coconut oil has High gorenje temperature (232 °C) and is great for light roasting or full-fledged frying. It has a slightly pronounced coconut flavor and aroma.

Unrefined oil has a lower smoking temperature (177 ° C) . It is not recommended to use it for cooking.

It is not recommended to use more than 2 tablespoons of the product per day.

Coconut oil, as well as other valuable oils, has contains a lot of vitamins, antioxidants and valuable fats, which has a positive effect on the health of all organ systems. In dietetics, it is used for acceleration of metabolic processes, oppression feeling hungry and decreasing Body weight and waist circumference.

4. Avocado seeds

It is mainly used in the cosmetic industry (to smooth wrinkles and moisturize the skin), but it can also be consumed orally.

It Improves liver function and pancreas, protects against diseases of the cardiological and oncological profile.

The unrefined product has a gorenje temperature of 271 ° C, the refined one – 249 ° C.

Avocado seed oil is the most preferred for any type of heat treatment of products.

The recommended daily allowance is up to 3-4 tablespoons .

5. Peanut butter

Is often used in Thai, Chinese and other Asian cuisines.

Has a strong anti-inflammatory effect, reducing the risk of developing chronic diseases. Protects the skin and organs of vision from harmful ultraviolet radiation.

Compared to other oils, it is "dietary", as it contains 1.2-1.5 times fewer calories.

Smoke formation temperature of refined oil within 232 °C .

But unrefined is suitable exclusively for adding to vegetable and fruit salads, marinades, since burns at low temperature (160 °C) .

It is not recommended to take more than 5-6 tablespoons per day.

6. Sesame oil

Is rich in monounsaturated fats and antioxidants. In terms of biological value, it can safely compete with olive oil.

The average gorenje temperature is from 177 °C to 204 °C.

It can be used for frying and stewing food, as well as dressing salads and snacks.

7. Canola

Is a modified rapeseed oil , named after a major Canadian manufacturer. During the cooking process, it undergoes a multi-stage industrial processing.

This vegetable oil has high gorenje temperature – 204 ° C . It can be used for frying and stewing food.

However, at higher temperatures, it releases extremely dangerous chemicals that induce the appearance of malignant processes.

The recommended daily allowance is up to 2-3 tablespoons.

This oil is relatively safe for health, but if there is an alternative, it is better not to use it.

Oils that cannot be heated

There is a list of vegetable oils that become dangerous to health when heated. Let's look at them in more detail:

1. Linen . Is a valuable food item. The optimal composition allows you to use it to reduce blood pressure and cholesterol in the blood , fighting cancer and Improving intestinal health . The only negative is the low smoke generation temperature (111 ° C). At higher temperatures, it releases carcinogens.
2. Pumpkin . Restores hormonal levels, lowers blood glucose and cholesterol levels, but becomes extremely dangerous when heated above 140 ° C.
3. Sea buckthorn . Is considered beneficial for the intestines, cardiovascular system, immunity, and skin. It also has a low smoke formation temperature, and it is strictly forbidden to use it for heat treatment of food.
4. Palm Tree . Saturates the body with vitamin A. Improves the health of the brain and cardiovascular system. When heated, it forms dangerous fats and releases a lot of carcinogenic substances.
5. Sunflower oil. Despite its high prevalence, it is considered the most dangerous. At a temperature of only 107 ° C, it releases carcinogenic substances that increase the risk of cancer, cardiovascular abnormalities, as well as sudden cardiogenic death.

Cooking Tips

Frying is the most common method of heat treatment of food, in which heat from a frying pan is transferred to products through hot oil or fat. When cooking, it is recommended to follow simple rules:

1. Choosing a frying pan. The frying pan should have a thick bottom (for uniform heat distribution), a large area (to cook all the products at the same time) and a convenient handle. When choosing a non–stick frying pan, preference should be given to trusted manufacturers, the destruction of this layer is the ingestion of a large number of toxic substances into food.
2. Oil selection. It is necessary to use only those oils that have a high smoke formation temperature.
3. Oil addition time. Oil can be added to a cold frying pan (before turning on the fire) or to an already heated one. The main thing is to put food in an oil having a temperature of more than 100 ° C. To check this, it is enough to place your palm 2-3 cm from the surface of the dish (warmth will be felt) or sprinkle a drop of water – it will "shoot", "foam".
4. Do not use the oil twice. It is strictly forbidden to use the same oil more than 1 time, and when deep–fried - no more than 10-15 minutes. If it catches fire, smokes or turns dark, you need to change the oil after rinsing the pan.
5. Required volume. You should try to use as little oil as possible, for this it is convenient to use a sprayer, spray, sprinkler or lubricate the pan with a brush.

Conclusion

1. Food can only be fried on oils with a high burning temperature. Gorenje
2. It is better to abandon the use of oils with a low smoking point when frying in a frying pan.
3. It is important to follow the technology of proper heat treatment of products. The pan should be wide and have a thick bottom. The stove is gas. The oil should be added in the minimum possible volume and used only 1 time.