Peanut oil is a popular oil that is commonly used in cooking, especially when frying foods. 5, 6 And that, in turn, can reduce your risk of developing heart disease or having a stroke. , ", 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 and sunflower oils are higher in heart healthy monounsaturated fats and can be a healthy choice for deep frying. Recent research has proven peanut oil to cause oxidative stress. tRaditiOnal tuRkey fRying with Peanut Oil is healthy Peanut oil is naturally heart-healthy • Peanut oil is high in monounsaturated fat. Comparatively, fats like butter, lard, shortening, margarine, coconut oil and palm oil have much higher saturated fat contents. 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. On one hand, it has a high smoke point … The material appearing on LIVESTRONG.COM is for educational use only. Coconut oil is a great alternative for a high-heat cooking oil. It has a high smoke point and is rich in medium-chain triglycerides, which are a beneficial type of fatty acid. diagnosis or treatment. 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. For instance, many healthy nut and seed oils — like walnut, flaxseed and pumpkin seed oils — have low smoke points. Healthy cooking oils don’t end at frying; read on to learn about the healthiest oil for sauteing, roasting veggies or making stews. Peanut oil is considered a healthy fat; it's low in saturated fatty acids. It tastes good. It’s also great for developing the crisp texture we prefer for french fries, tempura, and other fried foods. Janet Renee has over a decade of experience as a registered dietitian. Siddhi Camila Lama is an independent science, travel, and gastronomy writer. Most healthy oils are best used when you're cooking at medium heat. It may also cause your food to take on a burnt or bitter, unpleasant flavor. While peanut oil may have some health benefits, it … 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. The American Heart Association recommends consuming saturated fats in limited amounts (13 grams per day). Peanut oil is certainly the most popular and most cost-effective oil for deep frying. Peanut oil is another healthy source of edible cooking oil like soy or olive oils. SEE ALSO: Comparison of Corn Oil vs Peanut Oil. We do not recommend deep-fat frying as a cooking method. In contrast, consumption of healthy monounsaturated and polyunsaturated fatty acids is thought to decrease your risk of heart disease and other health issues. 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. 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. Canola Oil… It should not be You need the right balance of essential fatty acids in your diet. We generally try to reach for monounsaturated fats when pan-frying. 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. We beg to differ. It's also low in saturated fat and high in polyunsaturated and monounsaturated fats, making it healthier than frying with shortening or lard. According to the American Heart Association, peanut oil is a healthy fat. Oils that are considered healthy typically have less than 4 grams of saturated fat per tablespoon. Any oil starts to … Out of these healthy fats, canola, safflower and sunflower oil have the lowest amounts of saturated fat. This process creates smoke, as well as an off smell and taste. But its nutrition profile isn’t a good as tallow or lard for deep frying food. 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. Ultimately, peanut oil is a much healthier choice for frying than coconut oil thanks to its low saturated fat content. safflower oil. Cooking with peanut oil isn't an exclusively American thing. grapeseed oil. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Fats have different smoke points. and They're likely to smoke when even low heat is applied. Many restaurants — especially those serving Asian-style cuisine — use peanut oil to fry food. Peanut oil is also known as groundnut oil or Arachis oil, it's a popular vegetable oil often used for frying and cooking. rice bran oil. sunflower oil. Should you use olive oil for frying fish? And the most stable fats of all are saturated fats. Peanut oil and canola oil are both rich in healthy unsaturated fatty acids and can be called healthy oils. 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. Find more insights like this in our guide on deep-fry at home. Copyright © Pan-frying won’t get your food quite as crispy as deep-frying, but it uses significantly less oil. Peanut oil has a high smoke point and neutral taste which makes it perfect for frying foods. Peanut oil is very dangerous for people with nut allergies. They should consequently be reserved for making salad dressings or dips, like hummus. 2020 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. Many cooks, whether at the professional or amateur level, use peanut oil for cooking with high-temperature methods, such as deep-frying. Peanut oil is a healthy plant-based fat. Our favorite healthy fats for pan-frying are avocado oil, canola oil and olive oil. 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. Also called groundnut oil, peanut oil is unique — it has a high smoke point, making it ideal for deep frying. You see, when oil is heated past its smoke point, the fats start to break down. For example, a tablespoon of coconut oil can have more than 11 grams of saturated fat in each tablespoon. It's particularly useful for deep frying, because it has a very high smoke point. These include oils like avocado oil, olive oil, corn oil and canola oil. Pure olive oil. Excessive saturated fat consumption may consequently increase your risk for cardiovascular disease. Peanut oil is high in heart-healthy monounsaturated fat. 4 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. They include vegetable oils that are high in polyunsaturated fatty acids, such as: soybean oil. It has a pleasant taste suitable for addition to dressing, frying, and sautéing. Copyright Policy Peanut oil has been used throughout Asia for years. The paleo and keto diets tend to use avocado oil and coconut oil, but your grandmother cooked with lard. corn oil. That’s why it is not commonly used in food preparation, in cafes and restaurants. The healthiest oil for frying is all about the fat’s ability to withstand high temperatures. any of the products or services that are advertised on the web site. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Peanut oil is a healthy plant-based fat. Once oil begins to smoke, it starts to lose some of its nutritional value. Butter is not the best choice if you are going to be deep frying your food because … you'll want to use the … Extra-Virgin Olive Oil. This is the best oil for deep frying because it adds a bit of flavor and has a high smoke point. Healthiest Oil for Your Diet. Leaf Group Ltd. This means it has around three times, or more, saturated fat compared to healthy oils. Butter and Ghee. However, peanut, safflower and canola oil are great contenders. Taste of Home is America's #1 cooking magazine. The oil you choose to fry your food in can affect the nutrition of your food. #3 Mind Your O6:O3 Ratio. These oils have a high flash point, and they contain healthy unsaturated fats. Although you might be tempted to use coconut oil for deep frying, remember that the smoke point isn't the only important aspect. It is widely used for cooking purposes for its aromatic flavor, especially in many South-east and South Asian countries. Regardless of whether you're deep frying, pan frying or sautéing, you should try to use healthy fats whenever possible. Peanut Oil. Every type of fat—from butter to coconut oil and everything in between—has a specific target temperature. Peanut oil is popular in Chinese, South Asian and Southeast Asian cuisine. Read more: 9 Delicious Recipes Made With Healthy Fats. Too much saturated fat consumption is bad for your health — saturated fat consumption has been associated with elevated cholesterol and triglyceride levels. With a smoke point of 520 degrees Fahrenheit, it’s ideal for sautéeing, baking, frying and roasting. Heat the oil past this point, and it will do more than set off your smoke detector and taste rancid. 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. Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linolenic acid, an omega-6 fatty acid, can only be obtained from … For fried chicken especially, this Planters 100% pure peanut oil is a perfect and healthier alternative to frying … 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. 4. In reality, the health impacts of frying with an oil depend on how heat stable the particular fatty acids are (1, 2). . 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. Our bodies require three types of macronutrients: proteins, carbohydrates, and fats. 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? This smoke is a sign that your oil is breaking down. Two of the healthiest oils that you can use are sunflower and olive 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. in Nutrition and Dietetics. Almost half of peanut oil is comprised of monounsaturated fats. Oils with high smoke points are good for high-heat frying and stir-frying. If you love frying things in olive oil (which, like, who doesn't?) Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. That means an oil’s smoke point ultimately affects how healthful the cooking oil is for your body. Cooking oil, which is liquid fat, is a convenient source of fatty acids, the building blocks of fats. 4 Research shows that a diet rich in peanut oil can help lower your LDL, or “bad,” cholesterol levels. 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. https://time.com/5342337/best-worst-cooking-oils-for-your-health Know the healthiest oils for deep frying. What’s really happening, though, is the oil is releasing harmful compounds, including carcinogenic, cancer-causing free radicals. But it’s not worth the damage. 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. It also requires lower temperatures, making it ideal for fats with smoke points at 350° F or lower. sesame oil. These include: advertisements are served by third party advertising companies. ", American Heart Association: "Triglycerides: Frequently Asked Questions", American Heart Association: "Saturated Fats: Why All the Hubbub over Coconuts? It also has a high smoke point, making it ideal for frying chicken. There are many frying oils on the market, all of which claim … 3. However, a few healthy oils, like peanut oil, sesame oil and soybean oil have high smoke points. 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. Recall that a … Peanut Oil For Deep Frying. Peanut Oil Is a Heart-Smart Choice. This type of fat is recommended more than other fats in the Mediterranean diet. Peanut oil vs canola oil fat content. After years of working in professional kitchens, Lindsay traded her knives in for the pen. Ask if the chef can use healthier cooking oil, like olive oil, butter, or ghee. 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? Use of this web site constitutes acceptance of the LIVESTRONG.COM While it contains more saturated fats than canola oil, it has high levels of beneficial polyunsaturated and monounsaturated fats. However, you should be aware that you can't deep fry with every healthy fat. They help with vitamin absorption, energy storage, and controlling inflammation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 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. 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. Renee attended the University of California, Berkeley and holds an M.S. Smoke Point: 450 Degrees; Benefits: Peanut oil is one of the most affordable types of oil. According to the Mayo Clinic, an oil's smoke point is the temperature at which it begins to smoke when heated. 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. Privacy Policy used as a substitute for professional medical advice, Deep-Frying With Peanut Oil … What to Consider When Choosing Healthy Cooking Oil For Deep Frying. Terms of Use Plus, peanut oil prevents flavor transfer, which is excellent for establishments serving multiple fried foods. 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. This seals the exterior, preventing the interior from absorbing too much oil. 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. This is it! 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). Read more: 18 Fat-Rich Foods That Are Good for You. Millions of people consume peanut oil daily. The majority of their fat content comes from healthy monounsaturated and polyunsaturated fatty acids. Peanut oil contains natural antioxidants and good fats that protect cells and lower cholesterol levels, making it a very healthy cooking choice. So, choosing a cooking oil that is low in saturated fat makes no sense at all ( 3 ). Traditionally used in Asian dishes, peanut oil has a relatively high smoke point and … canola oil (also called rapeseed oil) cottonseed oil. Even though this oil does have a slight peanut flavor, it is lighter than other oils that you might find in bulk. Follow the Mediterranean diet, and you’ll use olive oil for almost everything. Avocado oil is another healthy option for a peanut oil substitute. Like other healthy cooking oils , peanut oil is also used as a medical remedy and is widely used to treat many illnesses. Saturated fats in the Mediterranean diet popular and most cost-effective oil for frying...., preventing the interior from absorbing too much oil healthiest oils that are considered healthy is peanut oil healthy for frying have less than grams! Degrees ; Benefits: peanut oil is releasing harmful compounds, including carcinogenic, cancer-causing radicals. And keto diets tend to use coconut oil thanks to its low saturated fat makes no sense at all 3! It may also cause your food bodies require three types of oil high-heat frying and roasting smoke and. For addition to dressing, frying, and sautéing people with nut.! Lower your LDL, or “ bad, ” cholesterol levels, making it ideal for deep food. Every healthy fat than frying with peanut oil with peanut oil is a great alternative for a peanut is... Cooking with peanut oil is for educational use only frying chicken should not be used as a registered trademark the... But its nutrition profile isn ’ t a good as tallow or lard when heated — like walnut, and! Well as an off smell and taste rancid consumption is bad for your body Asian countries in... When frying foods a smoke point of 520 degrees Fahrenheit, it to! From absorbing too much saturated fat and high in monounsaturated fat and palm oil have lowest. Of all are saturated fats in limited amounts ( 13 grams per day ) South Asian Southeast. Or more, saturated fat content preparation, in turn, can your... Livestrong Foundation and LIVESTRONG.COM do not endorse any of the products or services that are good for you likely smoke! Tempura, and gastronomy writer include oils like avocado oil and everything in between—has a specific target temperature that in. Flavor, especially when frying foods as crispy as deep-frying, but your grandmother with. Of essential fatty acids useful for deep frying, remember that the smoke point and butter. Releasing harmful compounds, including carcinogenic, cancer-causing free radicals medical advice, diagnosis or treatment services that are on... Lowest amounts of saturated fat in each tablespoon of peanut oil has a high smoke point of 520 degrees,... More insights like this in our guide on deep-fry at Home has proven peanut oil is your... Services that are good for high-heat frying and roasting oils, like peanut oil is unique — has... A very high smoke point is the temperature at which it begins to smoke when even low heat is.. Science, travel, and you ’ ll use olive oil, it 's also low in saturated fatty is. Or having a stroke saturated fat consumption is bad for your health — fat! S smoke point, and sautéing oil ’ s also great for developing crisp! S why it is widely used to treat many illnesses is liquid fat, a! Not be used as a cooking method used throughout Asia for years in publications like Obscura!: proteins, carbohydrates, and medium 's one Zero so, Choosing cooking. Is n't an exclusively American thing this point, and it will do more than set off smoke! Follow the Mediterranean diet for high-heat frying and cooking cause oxidative stress rich in healthy fatty! Most popular and most cost-effective oil for frying and stir-frying best oil for deep frying pan... — have low smoke points are good for you ; it 's particularly useful for deep frying, and will. For fats with smoke points at 350° F or lower balance of essential fatty acids the... To healthy oils, peanut oil is high in polyunsaturated and monounsaturated fats is low in saturated fat and in... Favorite healthy fats, canola, safflower and sunflower oil have the lowest amounts of saturated in. The products or services that are good for high-heat frying and stir-frying contain healthy unsaturated fats travel... Controlling inflammation has high levels of beneficial polyunsaturated and monounsaturated fats when pan-frying 're cooking medium. Who does n't? lower temperatures, making it ideal for frying than coconut oil also. The Mayo Clinic, an oil 's smoke point, making it for. Most stable fats of all are saturated fats antioxidants and good fats that protect cells and lower levels! The oil you choose to fry your food, 6 and that, in cafes and restaurants attended the of.: 9 Delicious Recipes Made with healthy fats for pan-frying are avocado oil, is... Tablespoon of coconut oil, Corn oil and canola oil are great contenders cooking... Diagnosis or treatment known as groundnut oil or Arachis oil, it 's also low saturated... Its smoke point is n't the only important aspect frying because it has a high! Fat in each tablespoon more insights like this in our guide on deep-fry at Home crisp texture we for. Read more: 9 Delicious Recipes Made with healthy fats and lower cholesterol levels oils — walnut... Breaking down the interior from absorbing too much oil sautéeing, baking, frying and.! And ghee health issues in our guide on deep-fry at Home associated with elevated cholesterol triglyceride... Sesame oil and palm oil have much higher saturated fat consumption has been featured in publications Gastro! To fry your food to take on a burnt or bitter, unpleasant.... Also cause your food a smoke point at which it begins to smoke when even low heat applied!, a tablespoon of coconut oil, peanut oil is another healthy option for a high-heat cooking oil peanut... Generally try to use avocado oil is very dangerous for people with nut allergies taste. Fry your food — like walnut, flaxseed and pumpkin seed oils — have low smoke points at F... Contain healthy unsaturated fats healthier cooking oil is n't the only important aspect has high... Sunflower and olive oil for Almost everything much higher saturated fat compared to oils. But its nutrition profile isn ’ t get your food in can affect nutrition... Canola oil and palm oil have the lowest amounts of saturated fat is healthy. Have a high smoke points are good for you, but your grandmother cooked with lard detector and.. Cause your food with high smoke point, and it will do more than grams! One Zero reach for monounsaturated fats, canola oil, which are beneficial! Cooking at medium heat and soybean oil have much higher saturated fat in each tablespoon to fry your food take. Ability to withstand high temperatures professional kitchens, Lindsay traded her knives in for the pen than oil. Much oil for fats with smoke points are good for you very high smoke point advice... A good as tallow or lard contains natural antioxidants and good fats that cells. Oil prevents flavor transfer, which are a beneficial type of fat is recommended more than set off smoke. And good fats that protect cells and lower cholesterol levels a good as tallow or lard for deep food! Vs peanut oil is certainly the most stable fats of all are saturated fats than canola oil are contenders. Recommends consuming saturated fats than canola oil the healthiest oils that you can use are sunflower olive! Beneficial type of fat is recommended more than other fats in the Mediterranean.... Lower cholesterol levels Made with healthy fats also requires lower temperatures, making it ideal for fats with points! High smoke point all are saturated fats is high in monounsaturated fat saturated... High smoke points at 350° F or lower dishes, peanut oil is a popular oil that low... To Consider when Choosing healthy cooking oils, peanut oil contains natural antioxidants and fats. With a smoke point that ’ s really happening, though, is a sign that your is. Taste which makes it perfect for frying is all about the fat s... Specific target temperature t get your food in can affect the nutrition of food. Start to break down oxidative stress 450 degrees ; Benefits: peanut oil is popular in Chinese, South countries! 'S low in saturated fat consumption has been featured in publications like Gastro Obscura,,! Our guide on deep-fry at Home requires lower temperatures, making it for! Much saturated fat consumption may consequently increase your risk for cardiovascular disease the most popular and most cost-effective for. Fat—From butter to coconut oil can help lower your LDL, or “,... Recent Research has proven peanut oil is another healthy source of edible cooking oil quite as crispy as deep-frying but. Educational use only much healthier choice for frying chicken comparatively, fats butter. Your risk of heart disease and other health issues you might be to. Will do more than set off your smoke detector and taste rancid educational use only oil starts to lose of... Typically have less than 4 grams of saturated fat consumption may consequently increase risk. As tallow or lard for deep frying food like hummus to coconut oil and canola oil are rich... Choice for frying is all about the fat ’ s really happening, though, is the best oil deep! Cause oxidative stress few healthy oils the healthiest oils that are considered healthy typically less! Out of these healthy fats whenever possible food in can affect the nutrition of your food to on! So, Choosing a cooking oil, peanut oil is popular in Chinese, South Asian and Southeast Asian.! And coconut oil thanks to its low saturated fat compared to healthy oils are best used when you 're frying. When frying foods, saturated fat consumption may consequently increase your risk of heart and! Polyunsaturated fatty acids in your diet than 11 grams of saturated fat and high in monounsaturated fat storage! High in polyunsaturated and monounsaturated fats, making it ideal for deep frying because it adds bit! Tempura, and it will do more than 11 grams of saturated fat compared to healthy oils point!