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As far as oils and fats are concerned, we cannot complain about the lack of available alternatives. The shelves of the big supermarkets are full of options. The main oils are sunflower, corn, olive or soya. But, what is the healthiest cooking oil for frying, as there are alternatives that can be extremely confusing given the great debate about the benefits and risks of consuming different types of fats?
What happens to oil while frying?
All oils undergo significant transformations in their molecular composition when subjected to high temperatures. The more unsaturated a fat, the more sensitive it is to heat and oxidation. So, therefore, the answer to this question, what is the healthiest cooking oil for frying is olive oil, as the findings suggest that olive oil maintains quality and nutritional value better than other seed oils. The name of the process is called oxidation, whereby they react with oxygen in the air to form aldehyde’s and lipid peroxides. Something similar happens at room temperature, but much more slowly. When the lipids become rancid they also oxidize.
Discover 5 healthiest cooking oils:-
The oil is used in a large number of recipes, sweet and salty, as well as dressing and frying. So here we tell you what the healthiest oils for cooking are. If in addition to eating rich things you like to eat healthy, you have to take into account the type of oil you use.
Clarified butter was traditionally used in India for Ayurvedic cuisine. It has wonderful health benefits thanks to the fat-soluble vitamins A, D, and K2. Because milk solids have been removed from butter, this means that casein and lactose have also been removed, making it suitable for consumption by people with lactose intolerance. It can be used to cook everything, such as frying food, scrambled eggs, sautéed vegetables, etc.
Coconut oil has a wonderful flavour that goes very well with any dessert or sweet baked preparation, and even on some salty dishes (especially Indian and Thai food). And it also has wonderful health benefits! In addition to helping in weight loss, it supports heart health, increases metabolism and improves the skin. Try it on this quick and easy coconut and banana bread.
Avocado oil is one of the best for frying because of its high-temperature point. However, keep in mind that it contains a certain amount of polyunsaturated omega-6 fats which, in excess, are known to cause inflammation.
Olive oil is a heart-healthy fat that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. It is best used for cold foods (such as salad dressing or spraying on food) but can be used in some cases to cook at a low temperature.
Peanut oil is a great healthy option for cooking at high temperatures. It contains many essential vitamins and antioxidants and has a mild taste that does not affect meals.
What is the healthiest cooking oil for frying?
As aforementioned there are several types of oils such as corn oil, sunflower oil, olive oil, soybean oil, etc. But, what is the healthiest cooking oil for frying is still vague, let us see further what is next…
Frying is a cooking technique that is the most used in the world and the most popular for cooking food, in fact, almost all can be fried and is one of the ways people like to consume them. Although it is also true that fried foods have to have preconditions for them to be healthy for our body. Frying is also used in preparing fried chicken, potatoes, fish and other breaded products.
Some people strongly believe that the sunflower oil is ideal for frying and the olive oil is better to eat raw such as salads or dressings. This is a rather unfounded myth and then we will explain why; based on the composition of oils, olive oil is composed of monounsaturated acids, which have been shown to better withstand these high temperatures for frying sunflower oil, which is composed of polyunsaturated fatty acids. Therefore, olive oil endures high temperatures much better and much longer than sunflower, so that the olive is damaged unless the sunflower equal.
Now that we know which the best oil for frying is, let us compare olive oil versus sunflower, because, olive oil is less adherent to food than sunflower, so that although its flavour is more intense, food is left with less oil. So the best oil for frying, in every sense, is the olive oil. According to scientists and the latest studies, it is concluded that olive oil is the one that withstands high temperatures and best preserves its properties when frying the food to make them golden and crisp.
Tips for frying oil:-
It is extremely important that your health values above saving in a bottle of oil. We say this because sunflower oil is somewhat cheaper (almost double), but if we follow a series of tips to fry with olive oil, it will last several times without this spoiling and endangering our long-term health.
The most important thing for the oil is that it does not burn. For that the temperature control is important. It should be made sure that the temperature does not exceed 150 or 160 ° C. To avoid this, take note and avoid that the oil never starts to smoke in the pan or fryer, because if this is so, we are exceeding its limit. If you use fryer you can control the temperature much better than in the pan, since it has a selector for it.
Once the oil darkens, it is a symptom that it is already “burned” so it is advisable to discard it. Never reuse the oil more than 2 or 3 times for the sunflower and 4 or 5 for the olive. Strain it every time you use it to remove small impurities from other foods.