It’s better not to fry food, but if you can’t avoid frying, you must at least use the “right oil”. Read in our article which oil is best for frying.
Fried dishes leave a few indifferent. But with their preparation is not so simple. Not all oils are equally healthy. Experts do not advise frying in corn and sunflower oil, and choosing an alternative is a whole science.
We will tell you what to fry food on so that it would be both tasty and healthy.
Due to the fact that you can buy sunflower oil in any store, and it is inexpensive, most consider it the best option for cooking. In addition, the oil does not have a pronounced taste and smell, and there is no cholesterol in it. However, this does not mean that sunflower oil is not harmful to health. This product violates the metabolism, so nutritionists advise completely abandoning it.
Oil damage is justified by the high content of Omega-6 – not the most healthy fats. The body needs them strictly in limited quantities, unlike the same Omega-3 – fish oil – and Omega-9, which is contained in olive oil. Sunflower oil, regardless of type, consists of Omega-6 not less than 60%.
When these fats are consumed in excessive amounts, microinflammation may begin in the body, and cell regeneration will be impaired. And if at the same time you do not receive the beneficial omega-3 acids, the situation worsens. Doctors have confirmed that for the normal functioning of the body, it is necessary to observe the proportions of both types of fat in the diet. A ratio of 1 to 1 will be optimal. However, few people eat enough oily fish or Omega-3 in capsule form. At the same time, almost all are sunflower oil, chicken and other sources of Omega-6. Therefore, the proportions of the ratio of fats are shifted. For an average person, this can be from 1 to 10 to 1 to 20.
Sunflower and corn oils are widely used in the preparation of convenience foods and fast food. But they fry not only french fries and hamburgers but also dishes in more expensive restaurants. Refined oils are cheap, stored for a long time, do not burn out at temperatures up to +250 degrees, so they remain so popular even with all their harm. If it is not indicated that expensive olive or coconut oil was used in the preparation of a dish, you can be sure that it is fried in sunflower.
It is much more beneficial than sunflower because it contains omega-9 acids. They are completely neutral and do not affect the ratio of Omega-3 and Omega-6. Therefore, if the question is how to season the salad, you should definitely choose olive oil. But is it possible to cook on it? It is believed that when heated, it loses its useful properties. This is partly true: the benefits of antioxidants are indeed declining. But at the same time, no harmful substances appear in olive oil. So it is an ideal alternative to sunflower both in cooking and in the form of dressing, if not abused.
However, it is only possible to fry in refined olive oil. It is not only cheaper but also found in any store in a large grocery chain. Extra virgin cold-pressed oil is undoubtedly healthier, but it is better for them to season salads.
On the shelves, you can find a mixture of olive oil and sunflower. However, this trick of manufacturers is not worth it. Such a product will not be more useful than ordinary sunflower oil since the olive content in most cases hardly exceeds 10%.
An even more beneficial option would be coconut oil. It contains many saturated fatty acids, but no cholesterol. Thanks to this, coconut oil can be considered a worthy substitute for animal products. It also has a pleasant taste, aroma, and resistance to high temperatures. For those who follow the figure, coconut oil will be interesting in that it practically does not transform into fat on the body. Instead, the body uses oil as an energy source and material for the synthesis of hormones necessary for high activity and well-being. For example, testosterone.
Ghee (also known as “gee”) is a type of ghee that is very popular in India and Asian countries. If ordinary butter is not suitable for frying, because it already burns out at +150 degrees, ghee can safely be heated to +250. Also, this type of oil gives the dishes a sweetish taste and amber color of the crust that gourmets will like.
The composition is also pleasing: it contains a huge amount of vitamins A and E, and omega-6 acids in ghee oil are very few. You can buy it ready-made or make it yourself at home. To do this, boil unsalted butter.
To summarize, when choosing an oil, you should always read the label. Refined sunflower or corn will definitely be the worst option for frying. Refined olive is suitable for the daily preparation of fried dishes, and it is better to season the salad with a cold-pressed product. More expensive and refined to taste the coconut and ghee oil are also great for frying.
Nevertheless, we urge not to fry food, but to bake or stew. This will help to avoid the formation of harmful substances that are released when the oils are heated.