", Harvard Health Publishing: "Choosing Oils for Cooking: A Host of Heart-Healthy Options", American Heart Association: "Healthy Cooking Oils", Harvard Health Publishing: "Healthier Oils Make Fried Food Safer", International Journal of Engineering Technology Science and Research: "A Study on Smoke Point and Peroxide Values of Different Widely Used Edible Oils", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Peanut oil is high in heart-healthy monounsaturated fat. about the healthiest oil for sauteing, roasting veggies or making stews, How to Make Vanilla Cupcakes from Scratch, Do Not Sell My Personal Information – CA Residents. This is it! 4. She is a certified personal trainer and nutrition coach with a Master of Science in Organ, Tissue, and Cellular Transplantation and a Ph.D. in Bioengineering. Healthiest Oil for Your Diet. In reality, the health impacts of frying with an oil depend on how heat stable the particular fatty acids are (1, 2). Deep-Frying With Peanut Oil … Because peanut oil is rich in monounsaturated and polyunsaturated fatty acids, the American Heart Associations recommends it, for the whole population, as a healthier choice oil, in comparison to others. Recent research has proven peanut oil to cause oxidative stress. But it’s not worth the damage. Read more: 18 Fat-Rich Foods That Are Good for You. Siddhi Camila Lama is an independent science, travel, and gastronomy writer. It has a pleasant taste suitable for addition to dressing, frying, and sautéing. Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. Most healthy oils are best used when you're cooking at medium heat. Copyright © Like other healthy cooking oils , peanut oil is also used as a medical remedy and is widely used to treat many illnesses. What to Consider When Choosing Healthy Cooking Oil For Deep Frying. You need the right balance of essential fatty acids in your diet. It is widely used for cooking purposes for its aromatic flavor, especially in many South-east and South Asian countries. 2020 The healthiest oil for frying is all about the fat’s ability to withstand high temperatures. rice bran oil. It has a high smoke point and is rich in medium-chain triglycerides, which are a beneficial type of fatty acid. We do not recommend deep-fat frying as a cooking method. any of the products or services that are advertised on the web site. in Nutrition and Dietetics. you'll want to use the … It’s also great for developing the crisp texture we prefer for french fries, tempura, and other fried foods. In our breakdown of the different types of cooking oil, we explained something called the smoke point: The temperature at which oil starts to burn and smoke. Millions of people consume peanut oil daily. We generally try to reach for monounsaturated fats when pan-frying. Peanut oil, also known as groundnut oil or arachis oil, is a vegetable oil derived from peanuts.The oil has a strong peanut flavor and aroma. So, choosing a cooking oil that is low in saturated fat makes no sense at all ( 3 ). The oil you choose to fry your food in can affect the nutrition of your food. This type of fat is recommended more than other fats in the Mediterranean diet. There are many frying oils on the market, all of which claim … That means an oil’s smoke point ultimately affects how healthful the cooking oil is for your body. If you love frying things in olive oil (which, like, who doesn't?) They help with vitamin absorption, energy storage, and controlling inflammation. Also called groundnut oil, peanut oil is unique — it has a high smoke point, making it ideal for deep frying. Since the oil gets so hot, you’ll need something with a smoke point of at least 400° F. Find more insights like this in our guide on deep-fry at home. These healthy fats are liquid at room temperature (as compared to saturated fat like lard, butter and coconut oil that are solid at room temp). Copyright Policy And the most stable fats of all are saturated fats. Traditionally used in Asian dishes, peanut oil has a relatively high smoke point and … It's also low in saturated fat and high in polyunsaturated and monounsaturated fats, making it healthier than frying with shortening or lard. It also has a high smoke point, making it ideal for frying chicken. Deep frying food in peanut oil and other vegetable oils can be healthy in moderation, as long as your chosen oil is low in saturated fat. Find more insights like this in our guide on deep-fry at home. used as a substitute for professional medical advice, Peanut oil is popular in Chinese, South Asian and Southeast Asian cuisine. The paleo and keto diets tend to use avocado oil and coconut oil, but your grandmother cooked with lard. However, you should be aware that you can't deep fry with every healthy fat. Terms of Use But its nutrition profile isn’t a good as tallow or lard for deep frying food. For example, a tablespoon of coconut oil can have more than 11 grams of saturated fat in each tablespoon. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The American Heart Association recommends consuming saturated fats in limited amounts (13 grams per day). Plus, peanut oil prevents flavor transfer, which is excellent for establishments serving multiple fried foods. Smoke Point: 450 Degrees; Benefits: Peanut oil is one of the most affordable types of oil. Butter and Ghee. SEE ALSO: Comparison of Corn Oil vs Peanut Oil. Peanut Oil For Deep Frying. Should you use olive oil for frying fish? Certain healthy fats, like flaxseed and walnut oils, have low smoke points, which means that they shouldn't be used for cooking and especially not deep frying. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Ask if the chef can use healthier cooking oil, like olive oil, butter, or ghee. sesame oil. Butter is not the best choice if you are going to be deep frying your food because … They're likely to smoke when even low heat is applied. Oils that are considered healthy typically have less than 4 grams of saturated fat per tablespoon. Also called groundnut oil, peanut oil is unique — it has a high smoke point, making it ideal for deep frying. tRaditiOnal tuRkey fRying with Peanut Oil is healthy Peanut oil is naturally heart-healthy • Peanut oil is high in monounsaturated fat. and That’s why it is not commonly used in food preparation, in cafes and restaurants. This process creates smoke, as well as an off smell and taste. Many cooks, whether at the professional or amateur level, use peanut oil for cooking with high-temperature methods, such as deep-frying. With a smoke point of 520 degrees Fahrenheit, it’s ideal for sautéeing, baking, frying and roasting. Most healthful oils for roasting When choosing an oil to use for roasting, it may be best to choose one that has a high smoke point. 3. These oils have a high flash point, and they contain healthy unsaturated fats. Peanut oil has been used throughout Asia for years. 4 Research shows that a diet rich in peanut oil can help lower your LDL, or “bad,” cholesterol levels. Pan-frying won’t get your food quite as crispy as deep-frying, but it uses significantly less oil. . Fats have different smoke points. In contrast, consumption of healthy monounsaturated and polyunsaturated fatty acids is thought to decrease your risk of heart disease and other health issues. Peanut Oil. It is often used in American, Chinese, South Asian, African and Southeast Asian cuisine, both for general cooking, and in the case of roasted oil, for added flavor. Peanut oil is extremely popular choice for filling up the deep fryer because of its high smoke point and the fact that it tends to develop less off-flavors during frying compared to other vegetable oils, like canola oil. This smoke is a sign that your oil is breaking down. Privacy Policy According to the American Heart Association, peanut oil is a healthy fat. According to Harvard Health Publishing, other examples of healthy fats include: Harvard Health Publishing's healthy cooking oil chart shows that these fats have around 15 percent saturated fat content or less. Once oil begins to smoke, it starts to lose some of its nutritional value. It's particularly useful for deep frying, because it has a very high smoke point. This means it has around three times, or more, saturated fat compared to healthy oils. sunflower oil. Too much saturated fat consumption is bad for your health — saturated fat consumption has been associated with elevated cholesterol and triglyceride levels. What’s really happening, though, is the oil is releasing harmful compounds, including carcinogenic, cancer-causing free radicals. Follow the Mediterranean diet, and you’ll use olive oil for almost everything. Any oil starts to … advertisements are served by third party advertising companies. Heart-healthy oils like safflower oil and rice bran oil are perfect because they can withstand frying temperatures of almost 500° F. You can also look to peanut oil and sunflower oil if you’re frying at 450° F, or canola oil and vegetable oil to keep temperatures around 400° F. Looking for the best pan for deep-frying on the stovetop? The majority of their fat content comes from healthy monounsaturated and polyunsaturated fatty acids. Extra-Virgin Olive Oil. They include vegetable oils that are high in polyunsaturated fatty acids, such as: soybean oil. Out of these healthy fats, canola, safflower and sunflower oil have the lowest amounts of saturated fat. Peanut oil is certainly the most popular and most cost-effective oil for deep frying. Janet Renee has over a decade of experience as a registered dietitian. Know the healthiest oils for deep frying. According to the Mayo Clinic, an oil's smoke point is the temperature at which it begins to smoke when heated. It may also cause your food to take on a burnt or bitter, unpleasant flavor. Peanut oil is also known as groundnut oil or Arachis oil, it's a popular vegetable oil often used for frying and cooking. 5, 6 And that, in turn, can reduce your risk of developing heart disease or having a stroke. Avocado oil is another healthy option for a peanut oil substitute. If you’re after deep frying, you’ll need to heat the oil to somewhere between 350° and 400° F. These temperatures are necessary to create a crust on your food as soon as it hits the fryer. grapeseed oil. After years of working in professional kitchens, Lindsay traded her knives in for the pen. This is the best oil for deep frying because it adds a bit of flavor and has a high smoke point. It also requires lower temperatures, making it ideal for fats with smoke points at 350° F or lower. It should not be On one hand, it has a high smoke point … https://time.com/5342337/best-worst-cooking-oils-for-your-health Oils with high smoke points are good for high-heat frying and stir-frying. For fried chicken especially, this Planters 100% pure peanut oil is a perfect and healthier alternative to frying … While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to turn local, seasonal ingredients into beautiful meals for her family. Tips for cooking with healthy oils: The healthier oils listed here are generally safe for most home-cooking uses, including higher temperature cooking such as stir-frying and pan frying. Read more: 9 Delicious Recipes Made With Healthy Fats. Healthy cooking oils don’t end at frying; read on to learn about the healthiest oil for sauteing, roasting veggies or making stews. We beg to differ. Peanut oil, derived from peanuts, is potentially deadly for those with nut allergies, but it is considered to be modestly healthy. When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste. You see, when oil is heated past its smoke point, the fats start to break down. 4 Many restaurants — especially those serving Asian-style cuisine — use peanut oil to fry food. Heat the oil past this point, and it will do more than set off your smoke detector and taste rancid. However, a few healthy oils, like peanut oil, sesame oil and soybean oil have high smoke points. Peanut oil is a healthy plant-based fat. Renee attended the University of California, Berkeley and holds an M.S. Cooking with peanut oil isn't an exclusively American thing. Our bodies require three types of macronutrients: proteins, carbohydrates, and fats. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Peanut oil contains natural antioxidants and good fats that protect cells and lower cholesterol levels, making it a very healthy cooking choice. According to a May 2016 study in the [International Journal of Engineering Technology Science and Research](http://www.ijetsr.com/images/short_pdf/1464086185_icitesm412_ijetsr(1).pdf)_, coconut oil, sunflower oil and rice bran oil also have high smoke points, making them suitable for deep frying. Taste of Home is America's #1 cooking magazine. While peanut oil may have some health benefits, it … Comparatively, fats like butter, lard, shortening, margarine, coconut oil and palm oil have much higher saturated fat contents. Peanut oil is very dangerous for people with nut allergies. This seals the exterior, preventing the interior from absorbing too much oil. It’s hard to say which oil is right for you, but we do know one thing for sure: You can’t use just any oil for deep-frying or pan-frying. Peanut oil is another healthy source of edible cooking oil like soy or olive oils. Cooking oil, which is liquid fat, is a convenient source of fatty acids, the building blocks of fats. diagnosis or treatment. The popularity of peanut oil comes partially from the health benefits it offers, but its clean taste and high smoking point also makes it resistant against spoiling early and, as such, easier to save and reuse. Every type of fat—from butter to coconut oil and everything in between—has a specific target temperature. For instance, many healthy nut and seed oils — like walnut, flaxseed and pumpkin seed oils — have low smoke points. The material appearing on LIVESTRONG.COM is for educational use only. Recall that a … Pure olive oil. Peanut oil has a high smoke point and neutral taste which makes it perfect for frying foods. Excessive saturated fat consumption may consequently increase your risk for cardiovascular disease. Peanut oil is considered a healthy fat; it's low in saturated fatty acids. Peanut and sunflower oils are higher in heart healthy monounsaturated fats and can be a healthy choice for deep frying. corn oil. They should consequently be reserved for making salad dressings or dips, like hummus. While it contains more saturated fats than canola oil, it has high levels of beneficial polyunsaturated and monounsaturated fats. Coconut oil is a great alternative for a high-heat cooking oil. Peanut oil is a popular oil that is commonly used in cooking, especially when frying foods. Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linolenic acid, an omega-6 fatty acid, can only be obtained from … These include oils like avocado oil, olive oil, corn oil and canola oil. Sunflower oil especially is lower in polyunsaturated fats, so that may be advantageous because polyunsaturated fats can be more susceptible to damage at high temperatures. Leaf Group Ltd. Peanut oil vs canola oil fat content. Peanut oil and canola oil are both rich in healthy unsaturated fatty acids and can be called healthy oils. Use of this web site constitutes acceptance of the LIVESTRONG.COM When cooking at the very high heat Peanut oil is capable of, very little of that Omega-6 is transferred to the food being fried. Although you might be tempted to use coconut oil for deep frying, remember that the smoke point isn't the only important aspect. Almost half of peanut oil is comprised of monounsaturated fats. Even though this oil does have a slight peanut flavor, it is lighter than other oils that you might find in bulk. ", American Heart Association: "Triglycerides: Frequently Asked Questions", American Heart Association: "Saturated Fats: Why All the Hubbub over Coconuts? #3 Mind Your O6:O3 Ratio. Peanut Oil Is a Heart-Smart Choice. Peanut oil is a healthy plant-based fat. , Ultimately, peanut oil is a much healthier choice for frying than coconut oil thanks to its low saturated fat content. Our favorite healthy fats for pan-frying are avocado oil, canola oil and olive oil. Heart-healthy oils like safflower oil and rice bran oil are perfect because they can withstand frying temperatures of almost 500° F. You can also look to peanut oil and sunflower oil if you’re frying at 450° F, or canola oil and vegetable oil to keep temperatures around 400° F. Canola Oil… Regardless of whether you're deep frying, pan frying or sautéing, you should try to use healthy fats whenever possible. monounsaturated and polyunsaturated fatty acids, 9 Delicious Recipes Made With Healthy Fats, http://www.ijetsr.com/images/short_pdf/1464086185_icitesm412_ijetsr, Mayo Clinic: "Which Type of Oil Should I Use for Cooking with High Heat? These include: However, peanut, safflower and canola oil are great contenders. canola oil (also called rapeseed oil) cottonseed oil. It tastes good. safflower oil. Two of the healthiest oils that you can use are sunflower and olive oil. The spectrum of liquid vegetable oils includes avocado, canola, corn, olive, peanut, pumpkin seed, safflower, sesame, soybean, sunflower, and walnut oil.Each contains lots of monounsaturated fatty acids and polyunsaturated fatty acids, and each remains a liquid at room temperature. 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