Which oil is better to fry food?

In recent decades, the fashion for a healthy way is gaining more and more turns, and ordinary people are becoming more and more attentive to what they eat.Scientists spend a lot of specific research designed to identify the harmful effects of familiar products, or vice versa, to find useful in the food that previously did not use special demand. Fried food is not considered to be too beneficial for the organism for quite a long time, but most people are not yet ready to give it up - another thing is that it turns out that it is not possible to fry on any oil.

There are many varieties of oils that are classified according to the source (plant or animal) they were derived from. This factor also affects the suitability of the substance to the process of frying, but even the usual sunflower oil may be suitable for this to a greater or lesser extent. This is because the degree of purification of the product is of fundamental importance.

Everyone knows that sunflower oil can be refined and unrefined, but not everyone thinks about what it means. At once we will say that in fact other types of this substance are divided into such two categories, and for some, the classification is even more complicated if refining is possible in different ways.

We will begin consideration with the unrefined version as more natural. Such a product usually does not go through any cleaning at all - as a last resort, it is filtered a little to separate visible solid particles, but no more. Naturally, in its chemical composition, such a product is very close to the original source, so it is not surprising that it has a pronounced characteristic odor and taste.

In most cases, the criteria to distinguish unrefined oil, are also more saturated, dark color, as well as increased density. Such a product is usually cheaper, since the process of its production is somewhat simpler, while the taste and aroma attracts the consumer.

It would seem the perfect choice, but not so simple. Lack of cleaning means that not only useful components are saved, but also potentially harmful ones. Without heat treatment, such oil is usually relatively harmless - it is dangerous except for people with intolerance to some of its components, however, strong heating can provoke the process of transformation of certain organic substances into completely new ones.

Since the composition of each oil is specific, new products may have a different shape, but the claim to them usually lies in the fact that they are carcinogenic, that is, they contribute to the appearance of cancer in the body.

It is clear that the properties of each oil are unique, and if some of them are completely unsuitable for frying, others in such a situation promise less danger. Moreover, the temperature varies from different varieties of a product, which turns useful into harmful, is also different, therefore controlled heating to a certain limit is quite acceptable. However, unrefined varieties are always a certain risk, because experts advise using them mostly raw - for example, as part of salads, where their taste and smell will reveal fully.

Refined oil is much better suited for frying, and here it is also not so important what it is made of. Modern refining is a complex multi-step process that allows you to isolate some components from a product, including those that turn into carcinogens when heated. As a result, the product loses many of its original properties, including density and usefulness, not to mention taste and smell, but most of the fat from it does not go anywhere, because it is suitable for frying, and even more than an unrefined analog with a lot of excess.

Such oil will not give taste to cold dishes, but, as we already understood, it is prudent for a household not to choose any one subspecies of the product, but to buy both refined and unrefined for different needs.

Another thing is that with refined oils is also worth some caution. Products from exotic countries, obtained from tropical fruits and seeds, do not always go through refining, focused specifically on frying - in particular, local cuisine may not be focused on such a process of cooking.

In such a situation, manufacturers may also not bother with removing what does not interfere in salads and other cold dishes, and some gourmet, without knowing it, may find any refined oil optimally suitable for frying. In fact, this rule is absolutely true except for liquid obtained from sunflower seeds, whereas even olive oil, not to mention more exotic, also implies a certain gradation of purification levels, which should be thoroughly understood before proceeding to the culinary exercises.

If you even think about the fact that not any oil is suitable for frying and you still need to choose it correctly, then the first criterion should be how safe it is at all when heated. The principal factor here is the so-called point of smoke - the temperature at which a substance begins to noticeably quit or even ignite. Obviously, the burnt butter, even without reference to the utility, simply spoils the dish, because a high point of smoking is an obligatory criterion for choosing a decent product.

In terms of what is more beneficial, it is necessary to separate the oils separately, which are generally not suitable for frying. Of the relatively relevant varieties, the choice is large enough, but do not expect to see something ordinary here - they recommend frying, for example, on coconut and mustard, olive and peanut, rice, sesame and avocado oil. The rest is undesirable to choose in principle, because even deep refining does not provide one hundred percent safety of the substance.

However, even these species should not be taken as a panacea: Nutritionists have argued and argued that fried food is in any way harmful, only the gradation of such harm differs.

As for the choice of a particular variety among the named ones, here you are guided by the fact that the product is rich in nutrients. Let us consider briefly what each of the above options is valued for.

• Coconut oil contains more than 90% of saturated group fats, and those, as you know, are little affected by temperature. The smoke point of such a product is not lower than 170 degrees (up to 230 for individual varieties). The substance is not too fastidious in storage and may not deteriorate for several months. Among the beneficial properties - increased immunity, a comprehensive improvement of metabolism and even the elimination of carcinogens.

• Avocado oil contains no more than 10% of substances that break down at a high temperature (only 2% of them are coconut), however, the smoking point here is much higher - about 270 degrees. This allows virtually any heat treatment. For obvious reasons, such a product in our country is a rarity and costs a lot.
• Mustard oil closes the top three - the percentage of potentially harmful components here already reaches 21%, and the point of smoking, compared to the avocado counterpart, is somewhat underestimated - up to 250 degrees.

• Olive oil Much appreciated for being fairly easy to buy even from us, not to mention the more southern countries. In terms of harmful components, it is even better than mustard (up to 10% of polyunsaturated fats), but it is relatively easy to overheat it - some varieties start to smoke already at 190 degrees. For frying, it is desirable to choose varieties with acidity below 0.8%, and an additional catch, as we have already understood, is that not every variety is suitable for frying.
• Peanut butter It is valued for a very high percentage of saturated fat (up to 18%), but there are also a lot of potentially harmful polyunsaturated acids - about 29%. The extremely low point of smoking - 160 degrees adds riskiness to such an enterprise; therefore, fry on this product and can only be done in a frying pan using low heat.

• In rice oil Compared with the previous version, both components are even more - 19% clearly useful versus 37% potentially dangerous. The situation is somewhat mitigated by the high temperature, maintained without chemical transformations - up to 250 degrees.
• Sesame oil It is considered very useful, but raw, because when heated, the potential danger is immediately 45% of its contents. In the frying process, it is added at the end, since the product loses almost all its utility under the influence of temperature.

There are also such types of oils that nutritionists usually are not recommended for frying at all, and here even refining is not always a sufficient argument for them to change their mind. Specialists may see harm to health in different factors depending on the specific type of fat - some, in their opinion, harmful to use, not only in fried foods, but in general in any form. Naturally, the consumer must also be aware of such products in order to put their health at lower risk.

• Rapeseed oil, also known as canola, has been in high demand in recent years - a low price affects, promising an excellent opportunity to save money. However, such a product is not suitable for frying, because its smoke point is only 100 degrees. Moreover, experts generally do not advise using such a product in food preparation, since erucic acid and thioglycosides, poisons for the human body, are contained in the liquid obtained from plants grown in a natural way. Their number is reduced by producing oil from genetically modified plant specimens, but this is hardly more beneficial for humans.

• Sunflower oil, contrary to popular belief, is also not suitable for frying. The unrefined version is generally a disaster, because the smoke temperature here is only 100 degrees, whereas potentially dangerous polyunsaturated fats make up almost three-quarters of the product. In refined varieties, the permissible heating temperature is, of course, somewhat higher, but, as you understand, when you heat, you still have a very strong risk.
• Linseed oil after frying it is called poison, although it is considered fresh as one of the most useful. The limit of heating here is still the same - 100 degrees; however, the content of fats destroyed under the influence of heating is even higher than that of the sunflower variety - about 80%.

• Corn oil compared to all described, it looks almost completely safe - here the smoke point is “huge” 160 degrees, and theoretically harmful components are no more than half. On the other hand, even such a temperature does not give a sense of security - the risk of overheating the product is still great, because even theoretically it is worthwhile to limit ourselves to being hot on minimal heat in a frying pan.
• Soybean oil represents a slightly degraded version of corn - the maximum heat treatment temperature is the same, but the dangerous polyunsaturated fats are slightly higher - up to 60%. The product is valued for a significant (approximately 15%) saturated fat content, but for those who wish to receive them without harm to the body, it is worthwhile to limit to cold liquid.

• Grape seed oil so far is even more exotic than the absolute majority of the fats described above.There are a lot of unstable polyunsaturated fats here - about 70%, but the product has a rather high smoking point, reaching a decent 205 degrees. It even allows many experts to say that such a frying liquid is suitable - perhaps it is so, but considering the cost of such a delicacy, it is much cheaper and wiser to choose a certain analog among those varieties that are classified as conditionally allowed.

• Palm oil - Another big rarity in our country, which is rather often brought as a souvenir from the tropics. At first glance, such a product has almost ideal characteristics for potential frying - here there is an extremely low percentage of polyunsaturated fats (about 10% in total), and a smoking point of 230 degrees, however, nutritionists do not recommend frying at all because it is undesirable to eat something fresh. Nutritionists criticize such an ingredient for the fact that it itself is not very suitable for assimilation by the body, and prevents the normal absorption of other, useful components from food.

• Lard and goose fat - the first in our list of substances that do not have vegetable origin. In particular, this factor is the first prohibition for its use (not only for frying, but in general) - this is practically pure cholesterol, the use of which is fraught with atherosclerosis and other diseases of the cardiovascular system. Some researchers see animal fat as another cause of cancer of various organs.

• Butter, also being a product of animal husbandry, is criticized not only as an ingredient for frying, but also as food in general. It was said in the description of lard about why animal fats are harmful, and butter is also made on the basis of such fats present in milk. Moreover, the cow's favorite liquid is characterized by a huge content of hormones, among which are growth hormone and the female sex hormone estrogen, which, let's say, are not needed by everyone. Moreover, in modern animal husbandry, the use of antibiotics is not unusual, but they get from the body of the animal into the milk, where they are not completely destroyed even after pasteurization.

Considering that the frying process in any case makes the food more harmful, the most sensible advice would be to refuse such a method of cooking at least those dishes that do not require it - for example, pasta or dumplings are better to just cook, and cutlets, meat or fish can be cook for a couple.

Another thing is that food, in any case, should bring not only benefit, but also a banal pleasure of moral character, therefore sometimes you cannot refuse yourself in fried dishes.

Some dishes, such as pancakes or pancakes, scrambled eggs or curd cheese curds, do not cook without frying, but then you should not overuse such dishes and follow a few simple cooking rules.

• Try to never overheat the oil. Slow fire and generally low temperatures increase the chances that the liquid used will retain its original shape without the formation of carcinogens.
• The more oil, the more harmful new components may form.Keep track of how much fat you put - the extra will not do you any good, even if you have not reached the smoke point.

• Refined oil in most cases is better suited for frying than unrefined, but quite ideal option would be to opt for a product that is suitable for such purposes even in unrefined varieties - then this is what you should choose. Focus on a high percentage of saturated and monounsaturated fatty acids - and those and others are good for health.
• Even if the temperature did not reach the smoke point, certain changes in the structure of the oil under the influence of heat could still occur, therefore it is highly undesirable to use the oil after frying for repeated cooking exercises with heat treatment.
• After completion of frying, the oil in the composition of the resulting product is usually not critical, and in fact it represents a potential hazard. For this reason, nutritionists advise to remove excess oil from the finished dish - this will help paper napkins, which must be neatly wet the food.

• For frying it is important not only to choose any suitable oil, but also to store it properly until the moment of use. In particular, it is recommended to protect the product from exposure to sunlight, for the sake of which it should be protected in bottles of dark glass, and even in a place not illuminated by the sun.
• If suddenly you have grape seeds, you can use them to increase the shelf life of the oil - to do this, they just need to be added to the bottle with the still uncorrupted product.
• Smoked butter is already an indication that polyunsaturated fats have undergone irreversible changes and now pose a risk to your health. This oil must be drained, and if the dish has not yet reached the required condition, experts advise to just replace the fat in the pan with a new one, and then monitor the temperature more carefully or choose another product.

See the following video on which oil to fry correctly.