The healthiest frying oil – which one to choose?

Frying is one of the most popular methods of heating food. Although it is not considered the healthiest, it is still often used in many cuisines due to the effect it has on taste. Here, we suggest what is the best oil to use for frying.

Healthy fat – so which one?

When preparing salads, it is recommended to use oils Rich in unsaturated fatty acids, which are a great base for sauces and salad dressings. It is worth trying out cold-pressed linseed oil, famous for its valuable health-promoting properties, which has a proven effect of lowering the level of cholesterol in the blood while increasing a fraction of the beneficial HDL cholesterol. Another interesting addition to salads is cold-pressed sesame and black cumin oil, or peanut butter, which will give the salad dressing a distinctive scent and a unique aftertaste.

But what defines a healthy frying oil? Firstly, it should be resistant to high temperatures. Refined fats are also especially recommended for frying. This process consists of purifying the oil of substances that negatively impact our health and the overall quality of the oil. However, most importantly it does not affect fatty acids, and above all the omega-3 fatty acids which are essential for our health. Therefore, using refined oil for frying is certainly the best choice.

Oil for shallow frying – which one?

When deciding on shallow frying, which is usually a short-term process, the best choice would be refined oils that are rich in monounsaturated fatty acids. Rapeseed oil or olive oil are especially popular choices. On the other hand, fats rich in polyunsaturated fatty acids, such as sunflower oil, are an alternative often used in many households. However, it’s worth remembering to replace the oil regularly after each frying.

healthy frying oil

Which oil to use for deep frying?

Oils used for deep frying must have High thermal stability. Recommended choices are therefore monounsaturated fatty acids, such as refined olive oil or rapeseed oil mentioned earlier, which is additionally characterized by a high smoking point temperature. This factor indicates the lowest temperature at which loss of valuable nutrients occurs, and when changes to the oil develop that are not beneficial to our health.

Another recommended choice for deep frying is the use of highly stable fats rich in saturated fatty acids. These include clarified butter and coconut oil which are gaining popularity. However, keep in mind that these are Saturated fats, which should be used in moderation on daily basis. Their share should not exceed more than 10 percent of the daily energy requirement.

Which rapeseed oil to choose?

So, when deciding which frying oil is healthy, it’s worth trying out good quality refined rapeseed oil, low in erucic acid and with a high smoking point temperature. Its unquestionable advantage is easy availability, as well as a neutral smell and taste that do not affect the aromatic characteristics of a dish. In addition, it is a very valuable Source of antioxidants, omega-3 fatty acids, and vitamin E, which gives it oxidative stability and makes it easy to store. It just needs to be stored in a cool and shady place.

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