Best Oils To Use for Frying.
Most people enjoy fried foods, but the frying process causes chemical changes in the food and oil. The Best Oils options for frying are oils that are resistant to high-temperature cooking and have a favorable fatty acid profile.
1. Olive Oil
Olive oil is the primary cooking oil in the Mediterranean diet. สมัครสมาชิก UFABET It contains more MUFA than PUFA, making it less likely to produce harmful compounds. Extra virgin olive oil contains 69.2% MUFA, 9.07% PUFA, and 15.4% saturated fats.
Olive oil has a smoking point of 410 degrees Fahrenheit (210 degrees Celsius). While virgin olive oil has a lower smoking point of 320-338 degrees Fahrenheit (160-170 degrees Celsius). Olive oil is rich in antioxidants, increasing the oil’s resistance to creating harmful compounds.
Frying increases the oil’s free fatty acid content (FFA). FFAs can turn into harmful compounds through a process called oxidation, lowering the oil’s quality. In a study of FFA generation in olive, canola, and peanut oils during frying, potato chips were deep-fried at 347 degrees Fahrenheit (175 degrees Celsius) for 28 hours in 30-minute frying cycles. FFAs increased as frying length increased, and the olive oil had the lowest FFA content of the three oils.
2. Avocado Oil
Avocado oil contains 70.6% MUFA, 13.5% PUFA, and 11% saturated fats. It also has a high smoke point above 482 degrees Fahrenheit (250 degrees Celsius). Avocado oil has similar stability to olive oil when exposed to a heat of 356 degrees Fahrenheit (180 degrees Celsius) for nine hours.
In a study comparing potato chips fried with avocado, soybean, sesame seed, and almond oil. The antioxidant capacity in avocado oil remained the highest after five frying cycles.
3. Rice Bran Oil
Rice bran oil is another healthier option for deep-frying foods. It has a high antioxidant capacity and a smoke point of 449 degrees Fahrenheit (232 degrees Celsius). Rice bran oil consists of 39.3% MUFA, 35% PUFA, and 19.7% saturated fats.
Rice bran oil can also be blended with other oils. A study looking at blends of rice bran oil with olive oil, sunflower oil, and palm oil found that. The most stable (resistant to deterioration) blends were rice bran oil with olive oil and rice bran oil with palm oil.
