US doctor recommends 4 oils for deep frying and highlights key mistakes to avoid.
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Experts' opinion
According to gastroenterologist Dr. Saurabh Sethi and nutrition expert Rujuta Diwekar, deep frying can be done more safely, if you use the right oils and avoid key mistakes. Here are the top oils to choose and cooking pitfalls to avoid.
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Refined coconut oil
With a smoke point of 400 °F (204 °C), refined coconut oil holds up well under heat. It contains medium-chain fatty acids like lauric acid, offering antimicrobial and anti-inflammatory benefits. Great for occasional frying.
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Refined olive oil
Refined olive oil supports high-heat cooking with a smoke point of around 465 °F (240 °C). Rich in monounsaturated fats, it's a heart‑healthier alternative, avoiding extra‑virgin olive oil for frying.
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Ghee
Ghee’s smoke point sits near 450 °F (232 °C). It aids digestion, immunity, and memory, making it a sturdy and flavorful option for traditional Indian frying. Use sparingly.
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Avocado oil
With the highest smoke point (520 °F / 271 °C), avocado oil is ideal for very high heat. It’s rich in antioxidants and monounsaturated fats, though pricier, it’s a top-tier choice.
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Other high‑smoke oils (rice bran & peanut oil)
Rice bran oil (232 °C smoke point) and peanut oil are stable, neutral‑flavored, and rich in MUFA. Use them as budget-friendly and healthy alternatives.
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Avoid seed oils (sunflower, soybean, canola)
High in polyunsaturated fats, these oils oxidise rapidly at high heat, forming harmful compounds linked to inflammation, heart disease, and more. Avoid using them for deep frying.
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Mistake 1: Overcrowding the pan
Adding too much food at once drops the oil temperature. This results in uneven cooking and soggy, greasy food. Fry in small batches to maintain consistent heat.
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Mistake 2: Seasoning too early & incorrect timing
Adding salt or spices too soon draws out moisture, leading to splattering and soggy texture. It’s best to season right before or after frying for optimal crunch. Also, don’t overfry beyond golden brown.
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Mistake 3: Reusing old oil & poor draining
Reusing oil degrades its quality, producing toxins and trans fats harmful to health. Always drain fried food immediately on paper towels or a wire rack. Do not reuse oil beyond safe limits.