What Is the Best Oil for Frying? A Guide to Healthier Frying

In your opinion, what is the best oil for frying? There are several factors to consider, and "best" is always hard to pin down, but in some respects there are clear winners. Today we explain which oils are best for frying, why, and how to choose them based on some key factors, such as the smoke point.

The smoke point of oil

It is one of the most important parameters, yet few people know what it is. Like any liquid, oil has a temperature at which it starts to evaporate, a temperature known as the smoke point. When it is reached, the surface of the pan or pot starts giving off vapour, a sign that the oil is beginning to break down quickly. High temperatures can damage the molecules that make up the oil, even to the point of producing substances that are harmful to our body.

That is why it is very important to fry with oils that have a high smoke point, which makes the cooking process easier to control.

Here are the smoke points of some oils and fats:

Cooking oil and smoke point are therefore closely linked, and both deserve proper attention if you want cooking that is perfect and healthy at the same time.

How to choose the best oil for frying

Not all frying oils are the same, because they have different characteristics and a different chemical composition. Broadly speaking, oils can be divided into:

• Oils rich in polyunsaturated fatty acids, such as soybean oil or sesame oil.
• Oils rich in monounsaturated fatty acids such as oleic acid: olive oil or high-oleic sunflower oil.

As we have seen, frying is the cooking method that puts the most strain on oil stability: when heated to high temperatures, oil can oxidise and form some harmful substances. Excessive temperatures or reusing the same oil for too long make these reactions more pronounced. That is why the goal is to choose the most stable oil possible, especially if you need to reuse it several times, as often happens with a deep fryer.

In this case, keep in mind that:

• Oils rich in polyunsaturated fatty acids do not withstand high temperatures well and therefore break down quickly. These oils are best used raw.
• The best oils for frying are those that withstand the temperature recommended for this type of cooking: 180°C.

Among the best oils for frying are:

Extra virgin olive oil

Given its monounsaturated fat content, extra virgin olive oil could be considered the best oil for frying, but only if it has low acidity. High-acidity extra virgin olive oil breaks down quickly and should not be used for frying.

View in our online shop

Low-acidity extra virgin olive oil can easily be used for frying. In fact, to be called extra virgin, olive oil must be extracted and processed at low temperatures. It would be a shame to spoil all the healthy properties and beneficial substances in extra virgin olive oil, such as polyphenols, which are extremely valuable for our body.

So our advice, as vegetable oil specialists, is to use extra virgin olive oil raw and choose another oil for frying that is more affordable, lighter or has a more neutral flavour.

Olive pomace oil

An oil made exclusively from oils obtained by processing the residue left after olive oil extraction, blended with oils obtained directly from olives. Ideal for frying thanks to its high resistance to high temperatures, due to its physical and chemical properties, while keeping the beneficial qualities of olive oils.

View in our online shop

High-oleic sunflower oil

The choice for those who want to offer their customers the very best. An oil with a guaranteed oleic content of at least 80%, which prevents oxidation and rancidity, ideal for frying and for baking at high temperatures.

View in our online shop

Casalbert R&D&I «GOLD»

Developed with the aim and the capability of becoming the benchmark frying oil in Spain. Casalbert is committed not only to quality but also to health: its composition contains no saturated fats, while high oleic content, Omega 3, Omega 9 and tocopherols play an important role, ensuring a high content of good HDL cholesterol.

Tips for healthier frying

Frying is a complex technique that requires considerable attention, practice and care: how well the food is cooked, its flavour and the absence of residual oil all depend on following the rules of good preparation. As we have seen, how healthy fried food is depends first and foremost on the type and quality of the oil, and on strictly following a few rules:

• Use an electric deep fryer if possible. Its adjustable thermostat allows precise temperature control. Some models also have a special lid that lets steam escape and limits contact between the hot oil and the air, which slows down both hydrolysis and oxidation of the triglycerides.
• If you are going to fry several batches, don't switch the fryer off; lower the temperature instead.
• Not everyone likes electric fryers, so let's talk about pans. The most suitable ones for frying are made of iron, as they heat the oil more gradually. Steel pans are a good alternative.
• After adding the food, turn up the heat for a few seconds so the temperature can recover, then lower it again.
• Don't fry too much food at once: a large quantity lowers the temperature, so the food takes longer to cook and absorbs more fat.
• Increased viscosity, foaming, and changes in colour and smell (which tends to turn rancid) are signs that the oil is no longer fit for use.
• Besides heat, oil's enemies are water, air and light.
• Avoid adding salt and spices, which speed up the breakdown of oils and fats: add them after frying and after removing excess fat. Use a metal skimmer to drain food quickly and effectively.

Disposal

Used cooking oil is a highly polluting product which, because it is less dense than water, makes cleaning operations difficult. Taking used oil to proper collection points means it can be recycled for industrial use, for example in the production of biodiesel, lubricants, surfactants and soaps. Do your part for the environment and recycle your oil properly.

What are your tips for perfect, healthy, easy-to-digest frying? Which oil do you prefer for frying? Tell us about your experience!