What is the best oil for frying?

Frying is a cooking technique that requires choosing the right oil to get the best results. Among so many options on the market, extra virgin olive oil (EVOO) stands out as the best choice, and here we explain why.

Smoke Point

One of the most important factors to consider when frying is the smoke point of the oil. This is the point at which the oil begins to break down and smoke. Choosing an oil with a high smoke point is crucial to avoid burning and rancidity during cooking.

Oils with a high content of saturated fatty acids tend to have a higher smoke point such as sunflower oil (225-230°C), corn oil (232-238°C), refined coconut oil (204°C)...

Saturated vs. unsaturated fatty acids

Although oils high in saturated fatty acids may be more stable for frying, it is recommended to consume them in moderation due to their potential negative impact on cardiovascular health.

In this respect, oils with a high content of unsaturated fatty acids, such as extra virgin olive oil, are a healthier option in the long term, provided they are used properly and not heated above their smoke point.

The fact that EVOO is rich in unsaturated fatty acids and has a smoke point between 180-210º makes it the best choice for frying food in a healthy way.

In short, when choosing an oil for frying, it is important to consider its stability at high temperatures and its fatty acid profile. Extra virgin olive oil meets both criteria, making it a popular and healthy choice for high heat cooking. However, as with any food, it is important to consume it in moderation and as part of a balanced diet.