The healthiness of frying oils is determined by their smoke point: the higher it is, the less potential harm to health. When oils are heated, they release carcinogenic substances (acroleins) that can negatively affect the mucous membranes and respiratory tract. During frying, acrylamides are also formed, which give products an appetizing crust but can adversely affect the liver and nervous system. Avocado Oil If you care about proper nutrition, choose oils with a high smoke point. Avocado oil has the highest smoke point — 270 degrees. It saturates the body with healthy fats and promotes the synthesis of good cholesterol. Ghee In second place is ghee with a smoke point of 250 degrees. It contains linoleic acid, vitamins (A, D, E, and B3), calcium, and sodium, making it very beneficial. Ghee lowers the level of bad cholesterol and is suitable for both healthy lifestyle advocates and vegetarians. This product has been known since ancient times and is mentioned in Ayurveda. Olive Oil In third place is olive oil with a smoke point of 230-240 degrees, which is higher than that of many other vegetable oils. Olive oil is popular in Mediterranean cuisine and contains Omega-3 and Omega-6 polyunsaturated fatty acids, which help prevent cardiovascular diseases and gastrointestinal problems. For frying, it is better to choose refined olive oil, as it has a higher smoke point compared to unrefined. Among oils with a smoke point similar to or lower than olive oil, the following can be highlighted: sunflower — 230 degrees; corn — 230 degrees; peanut — 230 degrees; soybean — 230 degrees; almond — 216 degrees; canola — 200 degrees; sesame — 170-210 degrees. If you care about your health, choose healthy oils for frying and avoid cooking products until they have a brown or black crust, as this is associated with the formation of carcinogens. It is also worth paying attention to healthier cooking methods, such as baking and boiling. As for lard, studies show that animal fats (butter, lard, goose fat) produce 20 times fewer carcinogens than corn or sunflower oil. Olive oil and ghee are also on this list. Thus, you have a choice depending on your cooking preferences. The main thing is not to overcook products until they are crispy.
