Which oil is better for frying without harm to health? Sooner or later, everyone who cares about their health and the health of their family and friends begins to ask themselves this question.
It is difficult to imagine Russian and national cuisine without oil. Refined and unrefined vegetable oil, butter is an invariable ingredient in many dishes, because fats are vital for the human body. However, not every fat is beneficial and not every oil can be consumed without harm to health.
Elena Malysheva: what oil can you fry in?
According to Elena Malysheva, any oil - olive, sunflower or butter - is much healthier if used without heat treatment. If vegetable oil in salads gives the body natural protection from harmful environmental factors, prevents atherosclerosis, oncology, and strengthens blood vessels, then when exposed to high temperatures, the healthy product turns into poison.
“Frying creates carcinogens,” says the TV presenter and doctor, calling frying the most “dramatically unhealthy” cooking method. Malysheva considers extinguishing to be the safest method.
Restrictions on use
It is very rare, but individual intolerance to the product does occur. Those who suffer from kidney failure, chronic low blood pressure, blood thinning, pancreatitis, gallstones and ducts will have to reduce the daily oil intake. During pregnancy, you should avoid using oil or consult a doctor before consuming it, since it contains a high content of phytoestrogens. It is worth remembering that the slightest hormonal imbalance while expecting a baby leads to unpredictable consequences.
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Which oil is safer to fry in? Expand
What criteria should you use to choose for frying?
If your soul specifically asks for fried potatoes or fried chicken legs, so unhealthy but so tasty, you still have to use oil. However, in this case, it is worth choosing a product that has a high smoke point, is low in polyunsaturated fats and, on the contrary, is high in saturated fats. These three selection criteria remain unchanged for those who want to prepare dishes that are tasty but safe for the body.
The simplest, most affordable and safest oil is sunflower oil. It has a smoke point of just over 200 degrees. It is suitable for frying. But taking products with a smoking point below 160 degrees is unacceptable. When heated, the pan heats up to 200 degrees or higher, and oil with a low smoke threshold begins to boil, forming carcinogens. Smoke hangs above the frying pan, but this is not a harmless evaporation. These are toxic fumes that, rising above the stove, enter the lungs of the person preparing the food. And this is the shortest path to activating cancer cells in the body. Therefore, if you still occasionally want not stewed, but fried food, you need to understand the danger of such a whim and use a product specially produced for heat treatment.
Some housewives use ghee for frying, knowing that it is not afraid of high temperature. 250 degrees is no joke. Refined mustard oil has exactly the same limit, however, since it contains a large amount of polyunsaturated fatty acids, despite the high smoke point, the product cannot be called safe. Avocado oil has a smoke point of 250-270 degrees, and it contains only 14 polyunsaturated fats. The smoking point of first-pressed olive oil with the indication “extra virgin” reaches up to 200 degrees, but this product has a specific smell, for which housewives are not honored. But this olive oil contains few polyunsaturated fatty acids, which means there will be no great harm to health.
If you choose for frying among products obtained as a result of cold-pressing, hot-pressing and extraction technologies, then you should choose the latter. Yes, such oil has no nutritional benefit, but there is no harm from it either.
Experts advise choosing high-oleic oil for frying.
Coconut is also suitable for frying. It consists of almost nothing but saturated fats, so it does not emit hazardous substances at high temperatures. However, you need to be careful when preparing dishes with coconut oil; there may be an individual intolerance to the product.
You can also fry in fat - beef, duck and other organic fat. The smoke point of the product is more than 200 degrees and it contains practically no polyunsaturated fatty acids.
Why you shouldn't fry with unrefined
And now let us return again to the issue that worries us all - which served as the main topic of the article. First, about whether it is possible to fry in unrefined mustard oil:
- It’s better not to – carcinogens can form during the heating process, although the product does not smoke;
- Therefore, use it cold - for porridge, vegetables, side dishes or salads, and can be used for canning. Try preparing any usual dish, but replace the vegetable/olive oil with a mustard product.
We will not use unrefined mustard oil for frying - we will stick to refined dressing!
- Use for preparing any dishes - pancakes, pancakes, fried potatoes, fish or meat, stewed vegetables and much more;
- No harmful substances will be released during the process, do not worry about your health.
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Note that mustard oil for frying is used very sparingly, as it oxidizes slowly. There are no special rules for use - follow the usual algorithms:
- First, heat the pan to low temperature;
- Make sure there are no water droplets left on the surface;
- Add a small amount of liquid - it needs to be warmed up a little;
- Place foods intended for frying or stewing.
They told you if they fry in mustard oil - now you can safely buy a small bottle and use it in the daily preparation of lunches and dinners. It will be healthy and tasty!
Smoke point for different species: table
| Product | Smoke point |
| Olive (pomace) refined | 238 |
| Sunflower refined | 232 |
| Ghee (or ghee) | 252 |
| Coconut food | 232 |
| Olive (extra virgin) | 200 |
| Organic (natural fat) | 205 |
| Avocado oil | 270 |
| Peanut refined | 232 |
| Peanut unrefined | 160 |
| Grapeseed oil | 216 |
| Hemp | 165 |
| Corn refined | 232 |
| Sesame semi-refined | 232 |
| Palm semi-refined | 232 |
| Soybean refined | 238 |
| Margarine | 182 |
What chemical processes are triggered during frying?
Oil under the influence of high temperature forms carcinogens, as already mentioned. These radicals are provocateurs of oncology and heart disease. Even Alzheimer's and Parkinson's diseases can occur due to constant consumption of fried foods.
During frying, oxygen-containing aldehydes are generated. These dangerous substances appear due to the oxidation of oil that has been boiled.
Therefore, dishes prepared by frying are very dangerous to health.
Benefits of flaxseed oil
Before you start thinking about where flaxseed oil is added, you should learn about its main properties. In terms of health, this product has an undeniable advantage over all. It contains a large amount of vitamin E and a huge amount of omega acids. Its use has immunomodulatory, antioxidant, regenerating, antitumor, and anti-stress effects. Its use brings the following results :
- Gives elasticity to blood vessels and reduces the risk of stroke and heart attack
- Helps improve the digestive process
- Boosts immunity
Which ones should not be used for frying?
Oils obtained using cold-pressed technology have a low heating barrier, the bulk - up to 55 degrees. This product is intended for salads, but not for heat treatment. At very high temperatures, beneficial substances disappear and carcinogens appear.
Hot-pressed oil can generally withstand temperatures up to 100 degrees, so it is also not recommended to fry with it. It is good as a food supplement. They are good for flavoring stews and are also suitable for salads.
For frying, it is strictly forbidden to use oils that contain a large amount of polyunsaturated fatty acids. Such a product oxidizes faster when heated and produces hazardous substances when frying.
Among the oils that are prohibited for frying are:
- Peanut;
- Mustard;
- Corn;
- From grape seeds;
- Linen;
- Hemp;
- Almond;
- Sunflower linoleic;
- Soy;
- Rice;
- Pumpkin;
- Margarine.
The whole truth about the methods of making vegetable oils
When buying absolutely any product, giving it to your children and loved ones, the first thing you should know is how exactly it is made.
We are used to the fact that here it is, a finished product in a bottle.
But is the process of its manufacture as safe as the beautiful advertising promises us?
Let's figure it out. There are several forms of oil extraction:
- Cold pressed
- Hot spin
- Extraction
Cold pressing has been used by humans for a very long time. In theory, the technology involves simply squeezing the seeds under a press.
Olive oil
But in reality, it is incredibly expensive for manufacturers and is not financially profitable, so they are heated additionally and the extraction becomes more efficient.
As you know, when heated, fat molecules oxidize, that is, they deteriorate (in this case partially).
The permissible heating temperature can reach up to 55°C. At the same time, water- and fat-soluble vitamins are not preserved in full (A, E, group B and K).
However, this is the healthiest oil that can be used for salads.
Hot pressing is similar to cold pressing, only here the temperature can reach up to 100°C.
Increasing this number helps squeeze even more oil out of the seeds. This is a relatively inexpensive method that is most often used by creameries.
Naturally, the share of vitamins and phytosterols here is insignificant. It is easily identified by its dark color and distinct smell of roasted seeds.
The choice of oil for frying should be approached carefully
Color does not indicate its saturation, but rather the temperature regime. The darker, the higher, the worse for the consumer.
You shouldn't fry it, it's more of a seasoning for flavor.
Extraction is the most frightening method. It uses not a mechanical, but a chemical method.
The fat from the seeds is removed using chemicals. The molecules stick to one another, the cake is removed, and then the mixture is filtered (refined) to remove the solvent.
As a result, the oil does not have any taste, but it is best used for frying.
There are no vitamins here, but there is no harm either.
Tip: look for high oleic (High Oleic Sunflower Oil) oil in stores. It contains a high level of monounsaturated acids, which means it is most useful for fried foods.
Which one is better to fry on: rating
Having figured out that not all types of oil are suitable for frying, taking into account the smoke point and fat content, you can make a rating of fried foods that are relatively safe for cooking:
In the first place, according to culinary specialists, is olive oil, the label of which states: “extra virgin”. One of the advantages of the product is its high smoke point, which allows for quick frying over high heat.
In second place is ghee. A natural and safe product known since ancient times.
“Bronze” for organic fats. When frying, they do not lose their beneficial qualities; they are not even afraid of deep frying.
In fourth position is unrefined avocado oil. Has a high smoke barrier and is safe for frying.
Fifth place goes to coconut (cold pressed). Of course, we mean the food type.
All these products, in addition to a high smoking point, have a low composition of polyunsaturated fats, so they do not lose their beneficial properties.
Storage conditions and periods
In general, it is worth noting that flaxseed oil is very sensitive to storage conditions. It may lose its properties, become rancid and oxidize. As a result, it will become unsuitable for consumption.
Shelf life is also limited. Although the manufacturer indicates on the label a period from 3 months to a year, it must be taken into account that these terms are relevant for unopened containers.
In fact, the following conditions are optimal: a dark place with a temperature of 10 to 22 degrees C, a container preferably made of dark glass with a hermetically sealed stopper. An open bottle of oil can be stored for 4 weeks to 3 months.
How to store it correctly
Everyone knows that oil cannot be stored once used. A used product, which has already received a good dose of carcinogens, becomes outright poison when reused. Therefore, even if it remains after frying, you need to get rid of it without pity.
Purchased oil should be kept in a tightly sealed container, otherwise the product will go rancid. Moreover, the container can be plastic or glass, but in no case metal.
Bottles with the product should be placed in a dark cabinet so that it is not disturbed by the sun's rays. Another condition for good preservation is coolness. The average temperature of the place where the vegetable oil should be located is from 5 to 20 degrees Celsius.
It does not like changing storage locations with different temperatures. Therefore, if the oil is put in the refrigerator, it should be kept there. If this bottle is then moved to a shelf in the kitchen cabinet, you can forget about the quality of the product.
Organic foods should be refrigerated if they are used regularly. If fat is purchased for a long term, it belongs in the freezer.
How to use and store oils correctly
Once you have purchased the oil from a trusted supplier or company that has earned your trust, follow these simple tips to ensure that it remains fresh for a long time and imparts its beneficial properties to the products.
- Do not heat frying oil until smoking. You can see this in the pan when the oil starts to smoke!
- If you can reduce the cooking time of a dish or cook it at a lower temperature, do so.
- Try to fry the meat until golden brown as little as possible; if it is burnt or overcooked, it is best not to eat it. Yes, that’s why it’s better to eat grilled meat and shish kebab rarely.
- Also avoid deep browning of bread, potatoes and pastries.
- Never reuse oil.
- Always seal the oil tightly and do not leave it open for long to prevent it from oxidizing and going rancid. Rancid oils are a source of destructive free radicals.
- For the same reason, do not leave the oil in the light or in direct sunlight.
- Store oil in a cool, dry place.
- Buy olive oil in small airtight containers, preferably in dark glass containers. Avoid buying oil that comes in clear plastic containers, especially if you suspect it has been sitting on a shelf exposed to light for some time.
- If you buy large bottles/jars of olive oil, put a small portion of the oil into a separate bottle that you will use over the next few weeks. This way you can protect most of the oil from constant exposure to oxygen (when opening and closing the bottle).
Reviews
– My mother always fried only in pork fat. When they started talking about proper nutrition, a lot of advertising appeared about the benefits - sometimes dubious - of refined sunflower oil, my mother said that she was not going to eat the chemicals. And still cooks with fat. She has no excess cholesterol, her heart is fine, and she has a lot of vigor. This is what a natural organic product means.
Elena, Ivanovo
– I use olive oil, although I rarely fry it. I usually stew vegetables or meat, and add a little oil during the process.
Olga, Ekaterinburg
- Oh, potatoes! Yes with a crust! I love it, but my wife rarely cooks it for me, she says it’s harmful. But I think that there are not so many carcinogens there, especially since she always fries in fat.
Nikolay, Revda
– In general, I fry without oil, frying pans allow it. Oil only goes into salad. And the butter is for a sandwich.
Tamara, Ustyug
– And if you need a caramel effect, like without butter? Vegetables will not give such an effect. I think that everything is just good in moderation. You don't need to eat fried food every day, that's all.
Yulia, Tyumen
– On occasion, on the advice of a friend, I bought mustard oil. By the way, unrefined is excellent for frying. The same potatoes turn out tasty, without any aftertaste.
Igor, Tula
Vegetable oil and organic fats are included in every person’s diet. Without nutrients and vitamins contained in these products, it is difficult to maintain the body in working condition and have good immunity. But oil will only be beneficial if it is consumed correctly. Otherwise, you can get many health problems. Therefore, if you are going to treat yourself to not very healthy fried food, you need to carefully choose the oil for frying in order to at least slightly reduce the degree of danger.
Health to you and your loved ones! Natalya Belokopytova.
Beneficial features
Are you ready to get the answer to the question, is it possible to fry in mustard oil? Yes, you can definitely fry, below we will tell you which one is better. You will be able to enjoy a delicate warm aroma and a pleasant sweetish taste - it is not for nothing that this product is so popular in India.
It is an extract obtained from mustard seeds - without foreign impurities. Contains the following elements:
- Phytosterols;
- Vitamin E;
- Vitamins B3, B4 and B6;
- Vitamin A;
- Magnesium and phosphorus;
- Omega-3 and omega-6 acids;
- Potassium and sodium;
- Iron and calcium;
- Vitamins K, D and sinigrin glycoside.
Let's talk about the beneficial properties of mustard oil for frying - if you use the additive correctly, you will be able to appreciate them all:
- Accelerates metabolism;
- Improves the functioning of the gastrointestinal tract;
- Purifies the blood;
- Helps fight parasites;
- Strengthens general immunity;
- Helps get rid of excess weight;
- Provides prevention of cardiovascular diseases;
- Helps relieve symptoms of colds.
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We should discuss both the benefits and harms of mustard oil for frying: we have become familiar with the positive properties, let’s move on to the possible negative ones.
- Tendency to allergic reactions or allergy to mustard seeds;
- Diseases of the gastrointestinal tract;
- Pregnancy and lactation period.
Introduce into children's diets only in consultation with a doctor - no earlier than three years. Adults are not recommended to consume more than four tablespoons per day. It's time to talk about what is cooked with mustard oil and start culinary experiments!
