What is the best oil for deep frying? The crispy truth It’s the essential kitchen staple in creating a crispy texture yet supermarket shelves offer a myriad of options – oil. When contemplating oil choices for deep frying, two factors come into play – which is the best oil to create that flawless crunchy consistency and delicious flavour, and which is the healthiest oil to deep fry with? Smoke points explained Another important consideration – the oils’ smoke point. The smoke point of an oil is the temperature at which it begins to break down and produce visible smoke. Beyond this point, the oil may release unsavoury flavours to the food as well as potentially release harmful compounds. Different oils have varying smoke points, influencing their suitability for specific cooking methods.Deep frying involves a scientific process where food is submerged in hot oil - 160C for low, 180C for moderate and 190C for high - cooking it rapidly and developing a crispy exterior through the Maillard reaction and moisture evaporation. However, to work effectively, the correct temperature needs to be maintained. According to Healthline.com: too low and the oil will seep into the food, making it greasy, while too high and it can dry out the food and oxidize the oil. Choosing the best oils best for frying The plethora of oils available include neutral oils, like canola and vegetable, to flavoursome, such as extra-virgin olive oil. But the oily list goes on! Additionally, there are specialty oils also available such as olive, avocado, sunflower and peanut oils. Canola and vegetable oil – Consider canola and vegetable the multipurpose oils for frying, including deep frying. It’s great for frying chicken, fries and more. It can withstand high temperatures, making it a high smoke point oil featuring neutral flavour notes that allow the natural flavours of the food to take centre stage. On the plus side, canola oil is also a healthier oil for frying,as it is lower in saturated fat. Peanut oil – Peanut oil can be considered a great substitute if you don’t have any canola oil in the cupboard. This versatile oil has a high smoke point, like canola oil. It contains monounsaturated fats, which are considered heart-healthy, and has a balanced fatty acid profile. It’s a great oil for deep frying chicken, fish, spring rolls and even donuts. Olive oil – With a lower smoke point than other oils, olive oil is a good option for most shallow pan-frying such as thin cuts of meat or sauteing vegetables. Coconut oil is also a good option for sauteing and shallow frying as it has a low smoke point (refined coconut oil generally has a higher smoke point than unrefined coconut oil). Avocado oil – From a health perspective, avocado oil is the safest for high heat cooking. It has a high smoke point, around 190°C to 204°C, which makes it suitable for deep frying at higher temperatures without breaking down and producing smoke. Additionally, avocado oil has a mild flavour that doesn't overpower the taste of the food being fried. Its nutritional profile, rich in monounsaturated fats, adds to its appeal as a relatively healthy choice for deep frying when compared to oils high in saturated fats. Sunflower oil - This has a moderate to high smoke point, typically around 227°C, making it suitable for various frying applications, including deep frying and pan frying, plus it contains a good balance of monounsaturated and polyunsaturated fats. The amazing choice of cooking oils available play a pivotal role in deep frying, influencing both the taste and texture of our culinary creations. Whether opting for the nutty richness of peanut oil or the versatility of sunflower oil, each variety brings its own unique characteristics to the frying pan.
