Also called groundnut oil, peanut oil is unique — it has a high smoke point, making it ideal for deep frying. Many cooks, whether at the professional or amateur level, use peanut oil for cooking with high-temperature methods, such as deep-frying. Even though this oil does have a slight peanut flavor, it is lighter than other oils that you might find in bulk. This type of fat is recommended more than other fats in the Mediterranean diet. Most healthy oils are best used when you're cooking at medium heat. It also requires lower temperatures, making it ideal for fats with smoke points at 350° F or lower. These include oils like avocado oil, olive oil, corn oil and canola oil. . 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. Peanut oil is certainly the most popular and most cost-effective oil for deep frying. The oil you choose to fry your food in can affect the nutrition of your food. Coconut oil is a great alternative for a high-heat cooking oil. Healthiest Oil for Your Diet. Peanut oil is high in heart-healthy monounsaturated fat. However, peanut, safflower and canola oil are great contenders. 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. It tastes good. And the most stable fats of all are saturated fats. Peanut oil is also known as groundnut oil or Arachis oil, it's a popular vegetable oil often used for frying and cooking. Find more insights like this in our guide on deep-fry at home. Oils with high smoke points are good for high-heat frying and stir-frying. Peanut oil is very dangerous for people with nut allergies. Pure olive oil. Every type of fat—from butter to coconut oil and everything in between—has a specific target temperature. However, a few healthy oils, like peanut oil, sesame oil and soybean oil have high smoke points. We do not recommend deep-fat frying as a cooking method. Siddhi Camila Lama is an independent science, travel, and gastronomy writer. Fats have different smoke points. Leaf Group Ltd. On one hand, it has a high smoke point … ", American Heart Association: "Triglycerides: Frequently Asked Questions", American Heart Association: "Saturated Fats: Why All the Hubbub over Coconuts? Cooking with peanut oil isn't an exclusively American thing. Peanut oil vs canola oil fat content. tRaditiOnal tuRkey fRying with Peanut Oil is healthy Peanut oil is naturally heart-healthy • Peanut oil is high in monounsaturated fat. You need the right balance of essential fatty acids in your diet. The material appearing on LIVESTRONG.COM is for educational use only. So, choosing a cooking oil that is low in saturated fat makes no sense at all ( 3 ). grapeseed oil. Taste of Home is America's #1 cooking magazine. Extra-Virgin Olive Oil. corn oil. SEE ALSO: Comparison of Corn Oil vs Peanut Oil. Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. ", 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. Butter and Ghee. But its nutrition profile isn’t a good as tallow or lard for deep frying food. The healthiest oil for frying is all about the fat’s ability to withstand high temperatures. That means an oil’s smoke point ultimately affects how healthful the cooking oil is for your body. advertisements are served by third party advertising companies. Peanut 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. 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). LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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. sunflower 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. 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. 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. Follow the Mediterranean diet, and you’ll use olive oil for almost everything. Our favorite healthy fats for pan-frying are avocado oil, canola oil and olive oil. 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. This process creates smoke, as well as an off smell and taste. Recent research has proven peanut oil to cause oxidative stress. That’s why it is not commonly used in food preparation, in cafes and restaurants. 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 contrast, consumption of healthy monounsaturated and polyunsaturated fatty acids is thought to decrease your risk of heart disease and other health issues. any of the products or services that are advertised on the web site. There are many frying oils on the market, all of which claim … Deep-Frying With Peanut Oil … They should consequently be reserved for making salad dressings or dips, like hummus. Peanut oil and canola oil are both rich in healthy unsaturated fatty acids and can be called healthy oils. They're likely to smoke when even low heat is applied. This is it! 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. Pan-frying won’t get your food quite as crispy as deep-frying, but it uses significantly less oil. Cooking oil, which is liquid fat, is a convenient source of fatty acids, the building blocks of fats. Peanut oil is a healthy plant-based fat. used as a substitute for professional medical advice, The American Heart Association recommends consuming saturated fats in limited amounts (13 grams per day). It is widely used for cooking purposes for its aromatic flavor, especially in many South-east and South Asian countries. The majority of their fat content comes from healthy monounsaturated and polyunsaturated fatty acids. Know the healthiest oils for deep frying. We generally try to reach for monounsaturated fats when pan-frying. This is the best oil for deep frying because it adds a bit of flavor and has a high smoke point. Copyright © While it contains more saturated fats than canola oil, it has high levels of beneficial polyunsaturated and monounsaturated fats. canola oil (also called rapeseed oil) cottonseed oil. It's also low in saturated fat and high in polyunsaturated and monounsaturated fats, making it healthier than frying with shortening or lard. Privacy Policy Like other healthy cooking oils , peanut oil is also used as a medical remedy and is widely used to treat many illnesses. Copyright Policy Should you use olive oil for frying fish? It also has a high smoke point, making it ideal for frying chicken. If you love frying things in olive oil (which, like, who doesn't?) 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. safflower oil. Avocado oil is another healthy option for a peanut oil substitute. 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. Regardless of whether you're deep frying, pan frying or sautéing, you should try to use healthy fats whenever possible. We beg to differ. 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. rice bran oil. Peanut oil is a popular oil that is commonly used in cooking, especially when frying foods. 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? 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