Deep frying food doesn’t automatically mean that the food is unhealthy. By using healthy frying oils, one can take an essential step to making fried food healthier.
Healthy frying oils have two characteristics: zero trans fats and low amounts of saturated fat, according to the American Heart Association. Frying oils also need a smoke point — the temperature at which cooking oil breaks down — of 400 degrees F or higher, according to the North Dakota State University Extension Service.
Canola oil, soybean oil and peanut oil are healthy oils with both a high smoke point and limited amounts of saturated fat, according to “Cooking Light” magazine. Canola oil may be among the healthiest frying oils because of its healthy composition of monounsaturated and polyunsaturated fats, according to the Cleveland Clinic.
To reduce the amount of oil absorbed by fried food, the North Dakota State University Extension Service recommends deep frying foods at temperatures around 350 and 375 degrees F. To reduce the amount of the amount of oil on fried foods, drain the foods after removing them from the pan or fryer.
References and ResourcesNorth Dakota State University Extension Service: Even Deep-fried Foods Can Fit in a Healthy Diet
"Cooking Light" magazine: Healthy Frying Basics
American Heart Association: Fry Oils and Shortenings--Heavy-Duty (For Restaurants)
Cleveland Clinic: How Foods Affect Triglycerides