The Best Oil for Deep Frying: How Healthy is it?

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There is a large variety of cooking oils, but what about the ones used for deep frying? Even though deep frying is not included in the list of healthy cooking methods, it is undeniable that fries have always been a popular type of foods—starting from classic fried chicken, French fries, fish and chips, Tempura, to crazily yummy deep-fried mozzarella! However, to minimize health risks, we can always choose the best oil. Find the info here.

Breaking the Myths on Deep Frying

Below are the myths are known in public about deep frying. Do they sound familiar to you? Are they true? Read the following to get the clue.

  • Deep-fried foods are bad for your health

Certainly, it is not recommended to enjoy sugar-glazed donuts and fried mozzarella sticks every day, but properly cooked fries are okay to be enjoyed once in a while. You only need to learn the proper frying method.

  • Saturated fats can also threaten your health

Who has not heard of how saturated fat can increase the “evil” cholesterol? However, we cannot just label cholesterol as something bad all the time. The latest studies show that saturated fats may not be linked to any heart diseases. The thing is, in life, we humans also need body fat, including saturated fat.

Great Choices of Oils for Optimal Deep Frying

The following are some of the suggested types of oil for deep frying:

  • Olive oil

Do you think frying with olive oil sounds odd? There is a myth that says olive oil is healthy only when it is poured on top of salads. The truth is, olive oil is pretty stable when heated.

Firstly, it is because the fatty oil is very lacking polyunsaturated fat and mostly contains monounsaturated fat which stabilizes the oil in heat. Secondly, extra virgin olive oil is rich in polyphenols that protect the oil from oxidative damages.

  • Coconut oil

Having been rich in saturated fat (about 91%), coconut oil is a good choice for deep frying. Another reason frying with coconut oil is good is the oil has lauric acid content known for its ability to remove bacteria, fungus, and virus. Nevertheless, one should be aware that it could be refined oil as well.

  • Avocado oil

Containing pretty similar contents as olive oil, it has an incredibly high heating point (270°C) and a bit of nutty taste.

The Deep Frying Procedure

When deep frying food, you have to put it into the base of some boiling cooking oil. Set the temperature between 177°C and 191°C. If the deep fry temperature is set below the numbers, the surfaces of the food might be forming too slowly, making the food too oily (soaking in oil). Otherwise, if the heat is set too high, the food surfaces will burn.

Due to the extreme temperature to deep fry foods, we have to be aware when considering the best oil for deep frying. The hint is, to prevent food from burning as well as carcinogens and oxidative substances forming, we should get rid of polyunsaturated fat.

What are Oil Choices that are not recommended for Deep Frying?

There are also several varieties of cooking oils you should not choose for deep frying. That includes vegetable oils—especially the ones made from seeds and got through the very rough process. Besides, these kinds of cooking oil are also rich in polyunsaturated fats, terrible omega-6, and omega-3 amounts, and more than 4% of its fatty acids are toxic trans fats.

Some of the bad choices of deep-frying oils are:

  • Soybean oil
  • Canola oil
  • Safflower oil
  • Grape seed oil
  • Sesame oil
  • Corn oil
  • Cottonseed oil
  • Rice bran oil
  • Sunflower oil

It is a bad idea to use the above oils for deep frying, as it will end up forming oxidized fatty acids and dangerous compounds that will gain your health risks.

Deep-Fried Food Recipes You and Your Family will Enjoy

Try these delicious deep-fried foods to spoil your taste bud a little bit. All of your family will enjoy them as well!

Classic Onion Rings

These crispy onion rings will make your family snacking time more enjoyable. Do not forget to use sparkling water to have perfect light batter for your onions.


  • 1 large onion, cut into more or less 1cm-wide rings
  • Cooking oil, for deep frying
  • 150g flour
  • 180ml sparkling water


  1. Slice the onion into rings of about 1cm wide.
  2. Heat recommended cooking oil to 180°C in a pan.
  3. While waiting for the oil to boil, mix and whisk sparkling water and flour altogether until a batter is formed.
  4. Dip and coat the onion rings—one by one—in the batter. Carefully put the battered onion rings into the boiling oil and deep fry them for about 2-3 minutes, until golden brown and crispy. Remove the oil with a kitchen towel paper. Do the same method again with the rest battered rings.

How to Make Deep Fried Food Healthier?

Deep-fried foods are unhealthy, but there are some ways to make the foods healthier:

  • Use the right deep-fry
  • Use at least one of the good cooking oils recommended in this article.
  • Re-using old oil is a no-no. Each time cooking oil is heated on the stove, its resistance against oxidation is decreasing. Yes, it might be money-saving, but harmful to your health.

What is the Best Oil for Frying?

If the healthiest oil for deep frying is what you are after, then coconut oil might be the answer for now. Some studies have proven that after approximately 8 hour-deep frying at 180°C, the oil is not reducing any of its quality. No wonder, more than 90% of its fatty acids are saturated, making its resistance keep strong against the heat. Not to mentions its health benefits.

After all, when it comes to good health, deep frying is not the best way. So, you had better deep fry your foods merely occasionally.

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