Table of Contents
Healthy oil for frying
1. Olive oil
2. Avocado oil
3. Rice bran oil
4. Peanut oil
5. Canola oil
6. Sunflower oil
Jakarta, goldensamoyed Indonesia
—
Cooking oil
is one of the important ingredients in
cooking
, especially for frying.However, not all types of oil are good for you
health
.
The type of oil that is most widely used today is palm oil thanks to its more affordable price.Unfortunately, long-term use of palm oil is not good for health.
However, you don’t need to worry.There are many other healthier oil options, although sometimes they can be more expensive.
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Healthy oil for frying
Choosing healthy oil for frying is very important so that food remains delicious and healthy for the body.
According
British Heart Foundation
, high temperatures during frying can change the composition of the oil.You need to choose oil with a high smoke point so that it is stable and contains unsaturated fats.The following are recommendations for healthy types of oil for frying.
1. Olive oil
Olive oil is known to be rich in monounsaturated fats which are more dominant than polyunsaturated fats.This makes it more stable and less prone to producing harmful compounds when heated.
Quote
Health
,
extra virgin olives
oil
contains about 69.2 percent monounsaturated fat.In addition, olive oil is rich in antioxidants which help maintain the stability of the oil when cooked.
2. Avocado oil
Avocado oil contains 70.6 percent monounsaturated fat and has a very high smoke point, which is around 250 degrees Celsius.The stability of this oil is similar to olive oil, making it very suitable for frying at high temperatures.
In one study, avocado oil showed the highest antioxidant capacity after several uses for frying.So, you can use it several times before throwing it away.
3. Rice bran oil
Rice bran oil or
rice bran
oil
It can also be a healthy choice for frying.The antioxidant content is high and the smoke point is around 232 degrees Celsius.
This oil is also often mixed with other oils, such as olive oil or palm oil to increase stability and resistance to oxidation.
4. Peanut oil
Peanut oil is popular for frying thanks to its high unsaturated fat content, neutral taste, and high smoke point.
According
Today
, this oil is rich in oleic acid, so it is good for heart health.There is also vitamin E which protects skin and eye health.However, for those who are allergic to nuts, this oil should be avoided.
5. Canola oil
The monounsaturated fat content in canola oil is also high, similar to olive oil.Quote
WebMD
, this oil contains phytosterols which help reduce cholesterol absorption in the body and is a source of omega-3 which is good for the heart.
The smoke point is quite high and suitable for cooking at low to high temperatures.When buying, make sure to choose canola oil with the label ‘
high oleic acid
‘ for better heat resistance.
6. Sunflower oil
Sunflower oil is low in saturated fat and is available in two main types, namely those high in linoleic acid and those high in oleic acid.
According
BBC Good Food
, sunflower oil with a high oleic acid content, is more stable when cooked and is suitable for low-temperature cooking methods such as grilling.
Choosing healthy oil for frying is very important to maintain food quality and body health.Good luck!
(rea/asr)
