Does Safflower Oil Offer Health Benefits?

The safflower plant (Carthamus tinctorius L.) is a member of the Asteraceae family, or sunflower family.

This thistle-like plant is native to places such as China, India, Iran and Egypt. However, it is cultivated all over the world, including in North America — mainly for its oil, though it’s used as animal feed as well (1).

Safflower oil comes from the seeds of the safflower plant.

Two varieties of safflower oil are available: high-linoleic and high-oleic. High-linoleic safflower oil is rich in polyunsaturated fats, while high-oleic safflower oil contains more monounsaturated fats (2).

The more common type of safflower oil on the market is the high-oleic kind. It is used as a heat-stable cooking oil, especially for fried foods like french fries and chips (2).

This is because safflower oil has a high smoke point of around 450℉ (232℃). In fact, safflower oil has a higher smoke point than other commonly used oils, such as canola oil (3).

A smoke point is the temperature at which a fat begins to smoke, which creates toxic fumes and harmful compounds called free radicals (4).

As a general rule, fats that have a higher smoke point are better suited for sautéing and frying.

Like all oils, safflower oil isn’t a good source of nutrients, though it is high in vitamin E.

Here is the nutrition breakdown for 1 tablespoon (14 grams) of safflower oil (5):

• Calories: 124
• Fat: 14 grams
• Protein: 0 grams
• Carbs: 0 grams
• Vitamin E: 32% of the daily value (DV)

As you can see, safflower oil is composed primarily of fat. Aside from vitamin E, it is devoid of most other nutrients.

Safflower oil is composed mainly of oleic and linoleic acids. These two unsaturated fats make up 90% of safflower oil. The saturated fatty acids palmitic acid and stearic acid make up the remaining 10% (6).

Studies show that standard safflower oil contains (6):

• 6–8% palmitic acid
• 2–3% stearic acid
• 71–75% linoleic acid
• 16–20% oleic acid

However, the amount of linoleic acid and oleic acid in safflower seeds can vary a lot. Some varieties are very high in linoleic acid, containing as much as 89% linoleic acid. Others are very high in oleic acid, containing as much as 91% oleic acid (6).

Summary

Safflower oil comes from the seeds of the safflower plant. It’s rich in unsaturated fats and is used in high heat cooking, like frying.

As mentioned above, safflower oil is composed primarily of fat and, aside from vitamin E, lacks vitamins and minerals.

Like many oils, it’s high in vitamin E. This a fat-soluble nutrient that has antioxidant properties and plays a role in immune function.

However, many foods — including avocados, sunflower seeds, almonds, and spinach — contain vitamin E, so deficiency is rare in healthy people (7).

Compared with other oils like olive oil, safflower oil has much less evidence supporting its use as a healthful fat.

In fact, some studies suggest that the omega-6 fat linoleic acid, the primary component of standard safflower oil, may actually harm health when consumed in excess (8).

A 2020 review suggested that excess dietary linoleic acid intake may harm the brain by promoting neuroinflammation (8).

And while some studies have suggested that linoleic acid-rich oils, like standard safflower oil, may help reduce heart disease risk by lowering cholesterol, researchers argue that its effects on other aspects of health are less clear and that the current dietary intake of linoleic acid is far too high (9).

Even though the body needs very small amounts of linoleic acid to function, the amount currently consumed by most people far exceeds those needs.

Consumption of omega-6 linoleic acid has skyrocketed over the past few decades, shifting the omega-6 to omega-3 ratio from an ideal ratio of 4-to-1 to 20-to-1 (8).

Although your body needs both omega-3 and omega-6 fats, omega-3 fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) tend to be more anti-inflammatory. Omega-6 fats like linoleic acid tend to be more pro-inflammatory (10).

This growing imbalance in the omega-6 to omega-3 ratio has been linked to many conditions, such as inflammatory and autoimmune diseases, heart disease, and more (11).

High-oleic safflower oil contains lower amounts of linoleic acid, so it may not contribute to these problems in the same way as standard safflower oil. To be labelled as high-oleic, safflower oil must contain at least 70% oleic acid (9, 12).

Some studies suggest that vegetable oils high in oleic acid could be a healthy alternative to certain other oils, such as those containing trans fats or high levels of saturated fats. Although more research is needed, you may be able to lower your risk of heart disease by choosing high-oleic safflower oil instead of options high in saturated fat like coconut oil, palm oil, or butter (9, 12, 13).

Of course, decades of research supports eating more unsaturated fats from plant foods and less saturated fat from animal foods like butter in order to promote heart health. At the moment, there’s no evidence that safflower oil is any healthier or more effective in promoting heart health than other well-researched oils like olive oil (14, 15).

High-oleic safflower oil may be a better choice than standard safflower oil, but there is only limited evidence for its health claims. Still, if you’re buying safflower oil, check the label to ensure you’re getting a high-oleic version.

Additionally, safflower oil is often found in fried foods like chips and french fries, which are better consumed in moderation.

Summary

Even though replacing some sources of saturated fat with unsaturated fat may support heart health, there’s no evidence that safflower oil is a superior choice to other oils like olive oil. Plus, some researchers warn that high intakes of omega-6 fats from sources like standard safflower oil may contribute to the risk of some health conditions. If you’re buying safflower oil, look for high-oleic safflower oil, which may not be associated with the same risks.

In addition to its culinary uses, safflower oil is used in the cosmetic industry in products like moisturizers. When applied topically, safflower oil can be used as a natural moisturizer for dry skin.

What’s more, research suggests that safflower oil may be helpful for treating skin wounds because of its antibacterial and antifungal properties (16).

However, if you have a serious skin wound, do not attempt to treat it with safflower oil. Instead, seek proper treatment from a healthcare professional.

Summary

Safflower oil has moisturizing and antimicrobial properties, making it a good choice for natural skin care.

Safflower oil is a type of fat that’s often used in high heat cooking methods like frying.

Even though small amounts of safflower oil won’t negatively impact health, consuming too few omega-3s and too much safflower oil and other omega-6-rich fat sources may contribute to an imbalance in your dietary omega-6 to omega-3 ratio. This, in turn, may negatively impact overall health.

There’s also little evidence supporting the use of safflower oil to benefit any aspect of health or to suggest that it’s superior to other oils like olive oil.

If you do choose to consume safflower oil, use it sparingly. More often, use more evidence-based fat sources like olive oil, avocados, and nuts as part of a well-rounded diet.

Benefits, Vs. Other Oil, and More

Known for its rich flavor, versatility, and health benefits, extra virgin olive oil is an excellent ingredient to keep in your kitchen cupboard.

Not only is it easy to use for roasting, frying, baking, or sautéing, but it’s also jam-packed with antioxidants and heart-healthy fats.

Plus, it’s been studied extensively for its many health benefits, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation.

This article takes a closer look at the potential benefits, downsides, and uses of extra virgin olive oil, along with how it stacks up against other common cooking oils.

Olive oil is a type of oil that has been extracted from olives, the fruits of the olive tree.

The production process is simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them, and then separating the oil from the pulp in a centrifuge (1).

After centrifugation, small amounts of oil remain. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil (2).

There are several grades of olive oil, which vary in terms of their nutritional content and the amount of processing that they undergo.

The three main grades of olive oil include:

• refined olive oil
• virgin olive oil
• extra virgin olive oil

Extra virgin olive oil is the least processed variety and is often considered to be the healthiest type of olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities, such as taste and smell (3).

In addition to its unique flavor and aroma, extra virgin olive oil is rich in disease-fighting antioxidants and has been associated with a wide range of potential health benefits (4).

Summary

Modern olive oil is made by crushing olives and separating the oil from the pulp in a centrifuge. Extra virgin olive oil is the least processed variety and is rich in antioxidants.

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K.

A tablespoon (about 14 grams) of olive oil contains the following nutrients (5):

• Calories: 119
• Saturated fat: 14% of total calories
• Monounsaturated fat: 73% of total calories (mostly oleic acid)
• Polyunsaturated fat (PUFA): 11% of total calories
• Vitamin E: 13% of the Daily Value (DV)
• Vitamin K: 7% of the DV

Extra virgin olive oil is a great source of antioxidants, which are compounds that help fight inflammation and chronic disease (6, 7).

The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation (8).

Some people have criticized olive oil for having a high omega-6 to omega-3 ratio. However, its total amount of polyunsaturated fats is still relatively low, so you probably don’t need to worry (5).

What makes it so healthy?

In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits.

In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease (9, 10, 11).

Extra virgin olive oil also contains a good amount of vitamins E and K in each serving. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more (12, 13).

Summary

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.

Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, type 2 diabetes, and arthritis.

Some speculate that olive oil’s ability to fight inflammation is behind many of its health benefits.

Oleic acid, the most prominent fatty acid in olive oil, has been shown to reduce inflammatory markers like C-reactive protein (CRP) (14).

However, the oil’s main anti-inflammatory effects seem to stem from its content of antioxidants like oleacein and oleocanthal, which appear to significantly reduce inflammation in test-tube and animal studies (15, 16).

Interestingly, several studies have found that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including CRP and interleukin-6 (17, 18).

However, keep in mind that chronic, low-level inflammation is usually mild, and it takes years or decades for it to do damage. More human studies are needed before we can draw conclusions about olive oil’s ability to counter it.

Still, making extra virgin olive oil a regular part of your diet could help protect against damage in the long run, leading to a reduced risk of various inflammatory diseases, including heart disease.

Summary

Olive oil contains oleic acid and antioxidants, which can help fight inflammation. This may be the main reason for olive oil’s health benefits.

Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world (19).

But many observational studies show that death from these diseases is low in certain areas of the world, especially in Mediterranean countries, where olive oil is a major part of people’s diets (20).

This observation spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in that region eat. (21).

Studies on the Mediterranean diet consistently show that it’s associated with improved heart health and may help prevent heart disease and stroke (22).

Extra virgin olive oil protects against heart disease via numerous mechanisms:

• Reduces inflammation. Olive oil can decrease inflammation, a key driver of heart disease (23, 24).
• Reduces oxidation of LDL (bad) cholesterol. Olive oil may prevent LDL particles from oxidative damage, an important factor in the development of heart disease (25).
• Improves blood vessel health. Olive oil may improve the function of the endothelium, which is the lining of the blood vessels (18, 26).
• Helps manage blood clotting. Some studies suggest that olive oil can help prevent unwanted blood clotting, which could contribute to heart attack and stroke (27).
• Lowers blood pressure. Research suggests that increased intake of olive oil could be tied to lower blood pressure, which may aid in the prevention of heart disease (28, 29).

Given the multitude of health-promoting properties associated with olive oil, it’s not surprising that many studies show that increased consumption may even be linked to a lower risk of heart disease and stroke (30, 31, 32).

Summary

Olive oil can improve several aspects of heart health. In fact, studies show that it may reduce blood pressure and inflammation, protect LDL particles from oxidation, improve blood vessel health, and help prevent unwanted blood clotting.

Although olive oil has mostly been studied for its effects on heart health, its consumption has been associated with a number of other health benefits as well.

Olive oil and cancer

Studies have shown that people living in Mediterranean countries have a fairly low risk of cancer, which may be partly due to their consumption of anti-inflammatory ingredients, including olive oil (33).

One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage (6).

Oleic acid, in particular, is also highly resistant to oxidation and has been shown to slow the growth and spread of cancer cells in some test-tube studies (34, 35).

According to a 2011 review, regular consumption of olive oil may also be associated with a lower risk of developing breast cancer or cancer of the digestive system (36).

Still, more recent, high quality research is needed to understand the effects of olive oil on cancer when enjoyed as part of a healthy, well-rounded diet.

Olive oil and Alzheimer’s disease

Alzheimer’s disease is the world’s most common neurodegenerative disease and a leading cause of dementia (37).

One feature of Alzheimer’s disease is a buildup of proteins known as beta-amyloid plaques in certain neurons in the brain (38).

Animal studies have found that extra virgin olive oil and some of the compounds it contains could help preserve brain function by preventing the buildup of these proteins (39, 40).

Additionally, some studies show that following the Mediterranean diet, which is typically rich in olive oil, may also be associated with a reduced the risk of dementia and cognitive impairment (41, 42).

Summary

Preliminary evidence suggests that olive oil can help fight cancer and Alzheimer’s disease, although more human studies need to confirm this.

In addition to extra virgin olive oil, there are many other popular cooking oils available, including regular olive oil, canola oil, vegetable oil, avocado oil, and coconut oil.

Here is a closer look at how extra virgin olive oil compares to these other types of oils (5, 43, 44, 45, 46, 47, 48):

Summary

There are several different types of cooking oils available, each of which varies in terms of taste, nutritional value, uses, and smoke point.

During cooking, fatty acids can oxidize, meaning they react with oxygen and become damaged.

The double bonds in fatty acid molecules are mostly responsible for this.

For this reason, saturated fats — which have no double bonds — are resistant to high heat. Meanwhile, polyunsaturated fats — which have many double bonds — are more sensitive and can become damaged (49).

Olive oil contains mostly monounsaturated fatty acids, which have only one double bond. Therefore, olive oil is fairly resistant to moderate heat (49).

In one 2007 study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours and found that the oil was highly resistant to damage (50).

A 2017 review noted that olive oil is comparable or better than other vegetable oils for frying foods at temperatures ranging from 356–374°F (180–190°C) (51).

Overall, olive oil seems to be very safe, even for cooking at moderate temperatures.

Summary

Olive oil is fairly resistant to moderate heat and can be used safely for cooking.

Like other types of fat, extra virgin olive oil is high in calories, with around 119 calories in each tablespoon (14 g) (5).

Eating more calories than you burn each day contributes to weight gain over time (52).

Therefore, if you’re not making other adjustments to your diet, consuming high amounts of olive oil could make it more challenging to maintain a moderate weight.

Additionally, although uncommon, some people may also be allergic to olives and olive oil. If you experience symptoms of an allergic reaction after consuming olive oil, stop using it and speak with a healthcare professional (53).

Summary

Olive oil is high in calories and could contribute to weight gain if consumed in high amounts. Some people may also be allergic to olives and olive oil.

Is it OK to cook with extra virgin olive oil?

Olive oil is made of mostly monounsaturated fats, which are resistant to moderate heat (49).

It also has a fairly high smoke point, making it a good choice for many cooking methods, including roasting, grilling, baking, and sautéing (48).

Can you substitute extra virgin olive oil for other oils in cooking?

For most recipes, you can easily swap an equal amount of extra virgin olive oil in for other types of oils, including vegetable oil, coconut oil, or canola oil.

However, keep in mind that extra virgin olive oil often has a distinct taste and aroma, so it may slightly alter the flavor of your final product.

Is extra virgin olive oil healthy?

Extra virgin olive oil is loaded with heart-healthy fats and antioxidants, making it a great addition to a nutritious diet (6).

It has also been linked to a long list of benefits and may protect against inflammation, heart disease, breast cancer, and type 2 diabetes (54).

Can olive oil reduce belly fat?

Several studies have found that diets enriched with olive oil may be beneficial for weight management and could even help reduce body fat (55, 56).

Still, although olive oil may help promote weight control, it’s important to keep in mind that oil is high in calories.

For this reason, it’s best to swap it in for other fats in your diet and keep your intake in moderation to maximize the potential benefits.

Can I use extra virgin olive oil on my face?

Olive oil is often used as a natural skincare product. It can be applied directly to the face, either alone or combined with other ingredients like honey or egg yolks.

In addition to moisturizing your skin, some research suggests that olive oil could reduce inflammation, promote wound healing, and slow skin aging (57).

However, be sure to wipe off any excess oil to prevent blocked pores, and always do a patch test before applying anything directly to your face.

Not only is extra virgin olive oil loaded with heart-healthy fats, but it’s also a great source of antioxidant compounds, like vitamin E, oleacein, and oleocanthal.

It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.

Plus, it’s incredibly versatile and makes a great addition to a variety of recipes, ranging from baked goods to stir-fries, sautéed veggies, salad dressings, and more.

Just one thing

Try this today: One of the easiest ways to boost your intake of extra virgin olive oil is by drizzling it overcooked dishes. Try using it to dial up the flavor and health benefits of roasted veggies, cooked meats, pasta dishes, and more.

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6 most useful oils for cooking / And four harmful ones – an article from the “What to eat” section on Food.ru

Oil is one of the main sources of saturated and unsaturated fats. The benefits of the latter are scientifically proven: some studies have shown that replacing saturated fats with unsaturated fats reduces the risk of heart disease.

Experts advise choosing oils that can withstand high temperatures without losing their beneficial properties. Such products can be used for frying, baking, and salad dressing – in any case, they will retain vitamins, antioxidants and minerals.

Experts have compiled a rating of the most useful oils that should be included in the diet.

1. Extra virgin olive oil

Extra virgin olive oil is produced using mechanical methods that do not change the structure of the product. Therefore, vitamins, phenolic compounds and other natural chemicals are preserved.

“Olive oil contains antioxidants, including vitamin E, which may help reduce the risk of heart disease and cancer. In addition, the substance fights inflammation in the body, ”says Liz Cook, MD, MD.

The expert cites a 2005 study in which scientists compared the anti-inflammatory properties of extra virgin olive oil with ibuprofen and found similar efficacy.

At temperatures above 176 °C, olive oil reaches its smoke point and releases elements hazardous to health. Therefore, experts do not recommend frying in such oil, it is better to add it to salads and ready meals.

2. Avocado oil

Rich in omega-9 monounsaturated fatty acids. In addition, it contains antioxidants and oleic acid, which is responsible for the health of the cardiovascular system. Avocado oil also enhances the absorption of key fat-soluble vitamins required by the body, such as D, E, A, and K.

Avocado oil has a smoke point of 271°C, making it suitable for hot meals.

3. Almond oil

Almond oil is rich in nutrients, including omega-3 fatty acids, vitamin E, magnesium and copper. According to a 2021 study, the product is an excellent source of antioxidants that improve heart and skin health, maintain stable blood sugar levels, and protect the nervous system.

The smoke point of almond oil is about 215°C. It can be used for frying and stewing.

4. Sesame oil

Sesame oil contains heart-healthy fats and protects against dangerous neurological diseases such as Parkinson’s disease. All thanks to the special chemical compounds in sesame seeds: Japanese scientists have found that they reduce the production of dopamine, which causes neuronal damage.

Sesame oil also supports the cardiovascular system and controls blood sugar, which is especially beneficial for people with type II diabetes. The smoke point of sesame oil is about 210°C, so it can be used for frying and stewing.

5. Flaxseed oil

Flaxseed oil is a good source of essential fatty acids, including alpha-linolenic acid, which helps regulate blood pressure. Due to the high content of monounsaturated fats, flaxseed oil spoils quickly, so it should be stored in a dark place in the refrigerator.

In addition, the product is sensitive to heat – it cannot be fried and stewed, but can be used as a sauce for ready meals.

“With its nutty flavor, linseed oil is ideal for dressing salads,” says nutritionist Natalie Komova.

6. Walnut oil

Walnut oil can be used as a dressing to retain more natural minerals and antioxidants. The oil is rich in unsaturated fatty acids and plant compounds, polyphenols, which are important for overall good health.

Scientists have been studying the effect of the product on health for a long time. According to a 2010 study, walnut oil can fight skin conditions and promote wound healing. Other work has shown that the product significantly improves blood vessel function in overweight adults. There is evidence that claims that walnut oil helps control blood sugar levels and may reduce the risk of certain types of cancer.

However, this product is not suitable for high temperature cooking. But it can be added to ready-made pasta, salads and soups.

Which oils are considered harmful

While some oils contain nutrients, others can have a negative effect on the body.

“It’s important to remember that not all cooking oils are the same. Unfortunately, some are detrimental to health by increasing inflammation in the body,” says nutritionist Carrie Gabriel.

1. Rapeseed oil

“This oil is primarily made from genetically modified crops and requires the chemical hexane to process it,” says nutritionist Liz Cook.

Moreover, rapeseed oil contains trans fats, which are harmful to health. According to the expert, it cannot be called the worst product in the world, but it is better to choose healthy alternatives.

2. Palm oil

Palm oil is often used as a substitute for unhealthy trans fats, but the product itself is not healthy. According to some research, oil raises bad cholesterol, which negatively affects cardiovascular health and may increase the risk of atherosclerosis.

3. Coconut oil

Most nutritionists oppose the regular use of coconut oil due to its high content of saturated fat. The product is 90% of them, and some studies have shown that it increases the level of bad cholesterol in the blood.

“I don’t recommend oils that harden at room temperature. Plus, coconut oil has more saturated fat than lard,” says Keith-Thomas Ayoub, professor of pediatrics at the Albert Einstein College of Medicine.

4.

Corn oil

Most often, corn oil is made from genetically modified plants, which is why it is high in omega-6 fatty acids, which lead to health problems such as diabetes, cancer and Alzheimer’s disease.

“For most vegetable oils, beneficial biologically active compounds are destroyed at high temperatures and, on the contrary, toxic substances are released that can harm the body,” says Isa Kujavsky, MD.

Earlier we talked about how to choose a good olive oil and what is the difference between refined and unrefined olive oil.

What can be done?

Find out what vegetable oils are and what their benefits are.

Read more about oils and their benefits:

• Interesting facts about natural oils: what is olive oil useful for, where is flaxseed added and why drink sea buckthorn

• Which oils are most useful and why? Detailed instructions from Food.ru

• How to make fragrant dressing oil? Life hack from the chef

Top oils for frying: which oil is better to fry in

Many people choose oils according to the principle “the more natural, the better”. However, when it comes to frying oil, you should understand that processed oil is much safer. A food safety expert tells you which oil to choose.

Elena Demchenko

Deputy Director of the Research Institute of Food Safety FGBOU VO “PRUE” G. V. Plekhanov, Ph.D.

When frying, in unrefined (unrefined) vegetable oils, many physical and chemical reactions occur, resulting in the formation of compounds harmful to health (free radicals, trans fats, carcinogens, etc.).

Why choose refined and deodorized oils?

There are oils that are more suitable for frying, and vice versa, but in any case, they must be purified from fast-burning substances.

Unrefined and non-deodorized vegetable oils contain many useful substances: vitamins (A, E, K, D), waxes, carotene, aromatic substances and other compounds, however, when frying, they begin to burn rather quickly and turn into carcinogens. In the process of refining and deodorization, the above compounds are removed from the oil. Because of this, taste and aroma are lost, but the resistance of the oil to heat increases and the shelf life increases. The frying oil should also not contain any additional additives (vitamins, antioxidants, emulsifiers), as all of them also increase the smoke point, begin to smoke and form harmful substances.

With prolonged heating (frying), many physical and chemical reactions occur in unrefined vegetable oils, as a result of which compounds harmful to health (free radicals, trans fats, carcinogens, etc.) appear.

This is influenced by both the temperature and duration of heat treatment, and the composition of the oil itself.

What is the smoke point?

This is the temperature at which the oil begins to smoke in the pan. It differs for different oils.

The main rule is not to bring the oil to the point of smoking during frying, since it is from this moment that harmful substances begin to intensively form in it, which can lead to various diseases, including the formation of tumors:

• acrolein – is the main source of smoke, affects the mucous membranes, causes tearing;

• aldehydes – toxic substances deposited on the inner walls of the body;

• low molecular weight fatty acids and ketones – give the oil and the product an unpleasant odor and rancid taste, etc.

Top best frying oils

For frying, including deep-frying, the most acceptable:

• Olive oil (but by no means virgin or extra virgin – as it is always unrefined and undeodorized).

• Sunflower oil (choose marked high oleic or medium oleic – this means that the oil is obtained from a special variety of sunflowers and has more monounsaturated fats).

• Coconut oil.

• Peanut butter.

• Palm oil.

• Palm kernel oil.

Important! The listed vegetable oils are suitable for frying only if they are refined and deodorized.

In addition to the purity of the oil from impurities, the fatty acid composition also plays a role. It is important that cooking oil contains a small amount of polyunsaturated fats, as they are more prone to the formation of carcinogens and trans fats. Conversely, heat-resistant oils are high in saturated and/or monounsaturated fatty acids. When choosing from oils with this composition, it is better to give preference to monounsaturated fats, since saturated fats are harmful to health (in particular, the heart).

Earlier Roskachestvo investigated sunflower oil. The results can be found here: refined and unrefined.

Is it possible to fry in butter and lard?

Butter (including ghee) and lard have a high content of saturated fats, which, on the one hand, makes them suitable for frying, and on the other hand, unhealthy.

In butter, the content of saturated fatty acids ranges from 40-45%, in ghee – 60-65%, in lard – 40-45%.

At the same time, ghee has many benefits, which we talked about earlier.

Thus, olive and sunflower oils are best for frying due to their high smoke point, high monounsaturated fats, and low levels of saturated fats.

Which oil should not be used for frying:

1. Any unrefined oil.

2. Oils with a high content of polyunsaturated fatty acids, especially α-linolenic acid, namely:

• soy,

• rapeseed,

• corn.

How to choose frying oil?

So, what to look for:

• The oil must be refined and deodorized.

• Outwardly, it should be transparent and without sediment.

• Grade – the highest or premium.

• The oil must be fresh, that is, the closer to the production date, the better!

Any oil deteriorates over time (that is, it oxidizes, goes rancid), but during heating, all spoilage processes are significantly accelerated. For example, if you leave butter in the sun, it will spoil faster than in a cool, dark place. The smoke point of an oil that is close to its expiration date will be lower than fresh oil. The optimum temperature for storing vegetable oils is from +8 to +20 °C. Store in a dark place out of direct sunlight (as UV rays also greatly accelerate the deterioration of oils).

For more recommendations on choosing oil, as well as other products, look in this material.