They are both often used for baking, frying, and sautéing. But they actually have different…. Sunflower oil is often touted as a healthy oil, as it contains unsaturated fats that may benefit heart health, but you may wonder whether these health…. Many people are concerned about canola oil's health effects and production methods.

This article tells you whether canola oil is healthy. Coconut oil was demonized in the past because it is high in saturated fat. But new studies actually suggest that it has several health benefits, and…. Coconut oil may help you lose weight. It also has antimicrobial and antioxidant properties, and it may help improve skin and oral health.

This is a detailed article about trans fats and why they are bad for your health. They can cause heart disease and lead to all sorts of metabolic…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based The Healthiest Oil for Deep Frying. Medically reviewed by Atli Arnarson BSc, PhD — By Joe Leech, MS — Updated on February 16, How it works Stability Coconut oil Animal fats Other choices Unsuitable options Extra calories Bottom line Deep-fried food can be unhealthy, but when cooked in the right oils, like olive oil, coconut oil, or lard, it can be a delicious treat enjoyed in moderation.

Share on Pinterest. How does deep frying work? Stability of cooking oils is key. Coconut oil is a healthy choice. Lard, tallow, ghee, and drippings. Other good choices. Options that are unsuitable. Deep frying adds calories. The bottom line. How we reviewed this article: History.

Feb 16, Written By Joe Leech, MS. Mar 10, Medically Reviewed By Atli Arnarson BSc, PhD. Share this article. Read this next. Grapeseed Oil — Is It a Healthy Cooking Oil? By Kris Gunnars, BSc. Canola Oil vs. Medically reviewed by Katherine Marengo LDN, R.

Is Sunflower Oil Healthy? Medically reviewed by Kathy W. Warwick, R. Is Canola Oil Healthy? All You Need to Know.

By Jillian Kubala, MS, RD. Why Is Coconut Oil Good for You? A Healthy Oil for Cooking. By Ariane Lang, BSc, MBA. What Are Trans Fats, and Are They Bad for You? Once it passes the smoking point, it releases free radicals that can cause damage to cells in the body.

Oils with high smoke points may be more stable and more healthful to cook with than those with low smoke points. The stability of an oil depends on how tightly packed the fatty acids in them are.

The more tightly packed, the harder they are to break apart when heated. Saturated and monounsaturated fats are the most stable oils to cook with. Higher levels of saturation in oil mean that it is more resistant to oxidization, the process wherein the acids break apart.

Polyunsaturated oils contain short-chain fatty acids and break apart more easily when heated, releasing more free radicals. Polyunsaturated oils are best to use unheated, such as by drizzling them over food or using them in dressings. In this article, we take a look at the oils most healthful for deep frying, shallow frying, and roasting, along with other things to consider when choosing a cooking oil.

One study found that extra virgin olive oil and coconut oil were two of the most stable oils. The researchers heated 3 liters of oil in a deep fryer at °F °C for 6 hours. This suggests that they may be the most suitable oils for deep frying. Olive oil has anti-inflammatory properties and is high in antioxidants and fatty acids.

This makes it a more stable oil when heated at high temperatures. One study showed that coconut oil was still stable after 8 hours of deep frying. Due to its high saturated fat content, it is best to use coconut oil in moderation. The same review suggested that coconut oil may not be suitable for deep frying, however, due to its low smoke point.

As a result, it may be better for shallow frying. There are also studies that suggest that smoke point may not be the most important factor in the safety of oils when heated.

The authors of a study suggest that oxidative stability is more important than smoke point when looking at how healthful cooking oils are.

In this study, coconut oil had high stability after heating. Along with coconut oil and olive oil, avocado oil is a good oil to use for shallow frying. Avocado oil contains high levels of monounsaturated fat, which means that it stays fairly stable when heated.

Avocado oil raises the levels of good cholesterol in the body and lowers the bad. It also contains vitamin E, which is an antioxidant that may help reduce free radicals in the body.

People can use sunflower oil for shallow frying. It has a high smoke point and is also a good source of vitamin E. Sunflower oil contains high levels of omega-6, however.

Consuming too many omega-6 fatty acids can cause inflammation in the body. As a result, it may be best to use sunflower oil in moderation. When choosing an oil to use for roasting, it may be best to choose one that has a high smoke point.

Oils with relatively high smoke points include coconut oil, peanut oil, and sunflower oil. Olive oil is one of the more healthful oils, but its smoke point is slightly lower than that of the above oils. As a result, it may be best to use when roasting at a temperature lower than °F °C.

Avocado oil has a similar stability to olive oil at that heat. The following oils have fairly healthful nutrition profiles. Some are more suitable for use in cooking than others, however. Also called groundnut oil, peanut oil is high in monounsaturated fat, which makes it suitable for cooking.

However, it does contain polyunsaturated fats as well. Canola oil is suitable for frying. Some research suggests that it can improve insulin sensitivity and help reduce cholesterol levels compared with other sources of fat. Flaxseed oil is full of omega-3 fatty acids, which are essential fats for the body, and which may help prevent health conditions such as heart disease.

Flaxseed oil oxidizes easily, so it is best for drizzling over salads or food after cooking. It is best to keep it in a dark, airtight container in the fridge to prevent it from turning rancid.

Oils that contain lower levels of linoleic acid, such as olive and canola oil, are better for frying. Polyunsaturated oils, such as corn, sunflower, and safflower, are best for using in dressings rather than cooking with.

The American Heart Association AHA recommend that people choose oils containing less than 4 grams of saturated fat per tablespoon. They also advise people to avoid partially hydrogenated oils and trans fats. This can increase the risk of heart disease, diabetes , and stroke.

Trans fats are present in processed foods, such as some store-bought cakes, donuts, cookies, and fast foods. Commercial deep-fried foods may contain trans fats if the manufacturers have cooked them in partially hydrogenated oils.

People should also avoid heating oils at or above °F HNE can start to build up after just one use, and reheating the same oil to a high temperature can cause HNE to accumulate even further.

People can also cook many foods without using fats or oils. Some alternative options include using the following:. Oils high in monounsaturated fats are best for cooking with due to their stability when heated, as well as their potential health benefits.

Examples include olive, avocado, and canola oil. Coconut oil is also a stable fat to cook with. It may be best to use it in moderation due to its high saturated fat content, however. Polyunsaturated oils are not suitable for cooking with due to their high rate of oxidization, but they could provide health benefits when a person uses them raw.

It is best to avoid trans fats and high quantities of saturated fats, as these can increase the risk of health conditions such as heart disease and diabetes. Shop for extra virgin olive oil. Shop for coconut oil. Shop for avocado oil.

Shop for canola oil. People can enjoy fried foods occasionally, but they should be mindful about a few things when they decide to indulge. Firstly, they should fry the foods in their own kitchen so they can control how much oil they use.

Too cold: If nothing happens when you add the bread, the oil is not hot enough. Remove the bread and wait a few more minutes, then try again with a new piece of bread. Too hot: If the oil bubbles furiously or the bread browns instantly, the oil is too hot.

Take the pan off the heat and wait a few minutes before adding your food. Hope you find that helpful. Check back closer to the Big Game for more helpful deep-frying tips!

Katherine Marengo LDN, RD Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. People often use vegetable oil for cooking and baking. Sometimes, they may want to try another oil instead.

We discuss substitutes for vegetable oil. Macadamia oil is a healthful source of unsaturated fats, vitamins, and minerals. Its high smoke point makes it an ideal oil for cooking with, but some….

Coconut oil features in many foods and has recently gained a reputation for being healthful. However, experts believe the high levels of saturated fat….

What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the most healthful oil for frying? Medically reviewed by Katherine Marengo LDN, R. Deep frying Shallow frying Roasting Other healthful oils Considerations Oils and fats to avoid Alternatives Summary.

How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Most healthful oils for deep frying. Share on Pinterest Extra virgin olive oil and coconut oil may be the most suitable oils for deep frying.

Most healthful oils for shallow frying. Share on Pinterest Avocado oil is good for shallow frying. Most healthful oils for roasting.

Other healthful oils. Considerations when choosing a cooking oil. Oils and fats to avoid. Healthful alternatives to using fats and oils. Share on Pinterest Spray oil is a healthful alternative. Q: What is the most healthful method of frying?

A: People can enjoy fried foods occasionally, but they should be mindful about a few things when they decide to indulge. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause.

However, these indigenous people followed healthy lifestyles overall, ate a lot of seafood and fruit, and consumed virtually no processed foods.

It is interesting to note that they relied on coconuts, coconut flesh and coconut cream — not the processed coconut oil you buy in supermarkets today. Nevertheless, these observational studies indicate that people can stay healthy on a diet high in saturated fat from coconuts 18 , Just keep in mind that the good health of these indigenous Pacific populations reflected their healthy lifestyle, not necessarily their high coconut intake.

In the end, the benefits of coconut oil probably depend on your overall lifestyle, physical activity and diet. Pacific islanders following indigenous diets ate lots of coconut without any apparent harm to their health. However, their good health probably reflected their healthy lifestyles rather than coconut oil per se.

Although the benefits of coconut oil remain controversial, there is no evidence that a moderate intake of coconut oil is harmful.

These benefits have been attributed to its high content of lauric acid, a unique saturated fat that is otherwise rare in food.

In conclusion, eating coconut oil appears safe and may even improve your health. But as with all cooking oils, make sure to use it in moderation.

A detailed guide to healthy cooking oils. There are several things to keep in mind, including how stable these oils are when they're heated.

People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Find out which options are healthy and why.

Coconut oil is a tropical fat that is claimed to have various benefits for health. Here are 13 human studies on coconut oil and its health effects. You might know that coconut oil is good for you, but you may not know how much to take or how to eat it. This article has the answers. This article explains everything you need to know about coconut oil and hair: why you might want to try it, how to use it, and more.

Coconut oil is a type of fat that has many health benefits. This article looks at the evidence to determine whether coconut oil is also good for your…. Extra virgin olive oil is packed with antioxidants and healthy fats. This article explains extra virgin olive oil's benefits and compares it with….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.