4 best oils for deep frying as per top US doctor and common cooking mistakes to avoid

Come monsoon, and there is a natural craving towards deep-fried food. But quite often people avoid deep-fried foods, thinking they are unhealthy. As per celebrity nutritionist Rujuta Diwekar, deep frying is healthy, and she says that anything in the right frequency, right proportion, and for the right reason is extremely healthy. Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently talked about 4 of the best oils for deep frying in an Instagram post. In the video post, he also talked about the oils one should avoid for deep frying and why. Take a look at his suggestions and also read the common mistakes associated with deep frying and how one can avoid them.

According to Dr Sethi, it is rich in saturated fats and has a high smoke point of about 400 degrees Fahrenheit . It is also said that coconut oil contains medium-chain fatty acids like lauric acid with antimicrobial properties, that help improve skin hydration, reduce inflammation, and aid wound healing. The lauric acid and caprylic acid have antiviral, antibacterial, and antifungal properties, which may help the body fight infections naturally.

In the post he has explained that refined olive oil is rich in monounsaturated fats, and has a high smoke point of around 465 degrees Fahrenheit. It contains oleocanthal, a natural compound with anti-inflammatory effects similar to ibuprofen, which may help reduce chronic inflammation. He warns that extra virgin olive oil is not a good choice for deep frying.

It has a high smoke point of around 45 degrees Fahrenheit, which makes it apt for deep frying, states Dr Sethi. When it comes to ghee, it is said that ghee boosts digestion, lubricates gastrointestinal walls, and also improves memory and immunity. Also, ghee acts as a natural lubricant for joints and is beneficial for people with arthritis or stiffness. The vitamin K2 in ghee helps in calcium absorption and bone strength. It provides saturated fat essential for nervous system health and may enhance memory and focus.

It has a high smoke point of around 520 degrees Fahrenheit and is good for deep frying states Dr Sethi.

On a concluding note, Dr Sethi suggests avoiding seed oils like sunflower, soybean, and canola oil, which are high in polyunsaturated fats and can oxidize at high temperatures, which is not good for the human body.

While deep-frying looks like an easy method of cooking, but it involves a lot of science as well and hence it is important to understand the ingredients and oils used for deep frying and how they react to each other. Take a look at the common mistakes one should avoid while deep frying.

While deep frying, putting too much food in the oil at once is a wrong practice. It drops oil temperature and causes uneven cooking. It is suggested to fry in small batches to maintain consistent temperature to attain crispy texture.

When it comes to deep frying, adding salt or spices to the batter/matter in advance is not a good practice. Salt and other spices draw out moisture, making food soggy and leading to oil splatter. It is advised to season immediately before frying for better results. And if the dish allows, one can add seasoning post frying too.

Letting food fry for too long thinking it’ll get crispier is a misconception. As per experts, overcooking leads to burnt or tough texture and bitter taste. It is best to fry until golden brown and then drain immediately.

Repeatedly reusing the same oil is an unhealthy practice. The used oil breaks down, becomes toxic, and changes the flavor of your food.

After deep frying, not draining the dish or skipping paper towels isn’t healthy. Sometimes, food holds on to too much oil, making it greasy and heavy. It’s better to use a wire rack or paper towel for draining, and avoid stacking hot items over each other.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.