Healthiest Oil For Deep Frying Indian Dishes
Air fyers have bombarded our kitchens which is the dawn of a new cooking trend. However, deep fried food is never going to leave the scene of Indian cuisine. Everybody relishes deep-fried bhalle, samosas, kachoris and what not!
When done on an industrial scale it is not regarded as the healthiest method of cooking but deep frying at home doesn’t have to be unhealthy. It largely depends on the type of oil you use and the way you use it.
Stability of the cooking oil used
Some oils are able to withstand higher temperatures than others. For deep frying we need to choose oils that are stable, don’t react with oxygen when heated and have a high smoke point. Oils with more saturated fats are more stable when they are heated. So, oils that have saturated and monounsaturated fat are the best and we need to avoid cooking oils that have large amounts of polyunsaturated fats.
If you look at the chemical structure of polyunsaturated fats, they contain 2 or more double bonds. These double bonds react with oxygen and form harmful substances when exposed to high heat.
Taste too matters. Oil used for deep frying should preferably have a neutral flavour.
Healthiest oil for deep frying- Coconut oil
Coconut oil is the best oil for deep frying. According to studies, coconut oil does not deteriorate in quality even after 8 hours of continuous deep frying at 180 degree Celsius.
More than 90% of the fatty acids present in coconut oil are saturated that makes it heat resistant. A while back saturated fat was regarded unhealthy but latest studies have a lot of positive things to say about this fat. It is a totally harmless energy source for us humans.
Coconut oil has so many remarkable health benefits to offer. It is helpful in killing harmful bacteria and viruses and it is also helpful in making you lose belly fat. There is just one hitch and that is the taste. This staple oil of the Keralites may not be liked by others but owing to the health benefits offered, you must try to include it in your diet. Keep trying different brands till you are able to zero-in on the one that is suitable for you.
Animal fats are good for deep frying
Animal fat like lard, tallow and the ever green ghee are an excellent choice for deep frying. We Indians would prefer ghee anytime. Food fried in ghee tastes great! I need not comment on that!
The animal fats have saturated and monounsaturated fatty acids in them and these make them resistant to high heat. You should choose animal fat from grass fed animals. So, choose the ghee made from the milk of a grass fed cow for the best results as grain fed animals have more polyunsaturated fatty acids in their fat.
Butter is not a very good option for deep frying as it has carbs and proteins that get burned on being heated. Ghee is always a better choice.
Other good options for deep frying
There are however a few issues with peanut and palm oil.
Oils that is not suitable for deep frying
The oils in the ‘do not’ list are industrial vegetable oils. They are oils that are extracted from seeds and have to undergo very harsh processing methods.
They have high polyunsaturated fat content with an awful omega 6:omega 3 ratio and 4 percent of the fatty acids are toxic trans-fat. Try to avoid them completely for cooking purpose of any kind.
Here is the list of oils you should steer clear of:
- Corn oil
- Soybean oil
- Canola oil
- Cottonseed oil
- Safflower oil
- Rice bran oil
- Grape seed oil
- Sunflower oil
- Sesame oil
Wrapping it all up, I would say that deep-frying adds too many calories to your food and should be done occasionally. But make sure you fry things with the right oils.
Hope you now know which oil to use for deep frying!
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