Top 5 Healthiest Oils For Deep Frying

It’s wild to realise how oil finds its way into nearly every dish we make. Whether it's crispy pakoras or just buttered toast, there's always some oil involved. And although it has had a bad rap in medication, it is an important element in every diet.

Dodging oil in today's diet is tough, but there are smarter choices than those clogging your arteries. In this blog, we’re talking about the healthiest oils for frying that are packed with heart-healthy fats, antioxidants, and vitamins!

Among the top 5 best cooking oils for frying, we have – groundnut, coconut, safflower, oils, and two more! Stick around as we spill the beans on their benefits, and you can decide which one suits you best!

Best Cooking Oils To Enjoy Your Delightful Crispy Fries 

Before we look at the detailed benefits of the 5 oils, let’s gloss over a comparison table for easier understanding:

As we explore the list of healthy oils for cooking Indian food, let's uncover the diverse array of options available to suit your culinary needs and preferences.

1. Wood-Pressed Groundnut Oil

So, groundnut oil, which is peanut oil, has its roots in South Asia, especially India, where it’s been a kitchen essential for ages. It’s got this awesome nutty taste and can handle high temperatures like a champ, perfect for frying and sautéing in Indian cooking. 

Here’s a quick recipe. Toss some potato cubes in groundnut oil, add a pinch of salt and pepper, then roast them until they’re golden and crispy. Trust us, it’s a flavour bomb!

Benefits 

Maintains Heart Health and Cholesterol: Loaded with vitamin E, monounsaturated fatty acids (MUFA), and polyunsaturated fatty acids (PUFA), groundnut oil prevents bad cholesterol and heart diseases. 

Beneficial to Fatty Liver: In the case of non-alcoholic fatty liver disorders, groundnut oil can be a top choice since it helps break down protein, fat, and carbohydrates. Moreover, the oleic acid present in it facilitates the digestion of carbohydrates. 

Low Glycemic Index: With its lower glycemic index, this oil helps avoid high blood sugar levels, and the oleic acid present in it aids in the secretion of insulin. 

Reduces Stress: Tryptophan, a unique amino acid that is essential for controlling stress, is present in groundnut oil, which helps in reducing tension. By lowering cortisol levels, it raises serotonin, which further suppresses sugar cravings and facilitates quicker digestion of carbohydrates.

While wood-pressed groundnut oil helps in deep frying and provides numerous health benefits, wood-pressed coconut oil also shines in the list. Let’s find out how!

2. Wood-Pressed Coconut Oil

Down in South Indian households, coconut oil reigns supreme in the kitchen, adding its unique tropical aroma and flavor to everything from curries to stir-fries. Whip up a delicious South Indian dish by sautéing fresh veggies in coconut oil with mustard seeds, curry leaves, and a pinch of turmeric for an authentic burst of flavor!

Benefits 

Heart Health: Packed with a good amount of monounsaturated fatty acids (MUFA) and good cholesterols like high-density lipoprotein  (HDL), this wood-pressed coconut oil keeps your heart healthy. 

Boosts Skin Health: Coconut oil keeps your skin hydrated and enhances skin function. It protects your skin from external elements including allergies, pollutants, and infectious agents, and prevents excessive water loss. Additionally, it nourishes and strengthens your hair.

Improving satiety: This oil makes you feel full after eating, which prevents you from eating too much. 

Reducing Stress: Loaded with antioxidants, coconut oil helps reduce stress and prevents depression by cooling your body. 

Next comes another oil in our list which can work as magic by adding both health and taste to your food. 

3. Safflower Oil

Safflower oil, extracted from the seeds of the safflower plant, is available in two main varieties: one with a high oleic acid content and the other high in linoleic acid.

What sets Two Brothers Safflower Oil apart is its high oleic acid content, which makes it perfect for deep-frying and Indian cuisine. With its light texture and delicate flavour, this oil is not just a kitchen staple but also a healthy choice for all your cooking needs.

Benefits

Diabetes Control: Loaded with polyunsaturated fatty acids and OMEGA-6 fatty acids, safflower oil increases insulin sensitivity, reduces blood sugar levels, and prevents diabetes. 

Smoother Digestion: By functioning as a lubricant and moderate laxative in your large intestine, safflower oil relieves constipation, promotes healthy digestion, and also prevents enlargement of the spleen and liver, by cleansing your stomach and intestines.  

Lowered Cholesterol: With no negative effects on your good (HDL) cholesterol, safflower oil can help lower your LDL levels. Rich in monounsaturated and polyunsaturated fatty acids, this oil decreases your cholesterol when used in place of other cooking oils. 

Prevents Risk of Stroke:  Safflower oil is like a superhero for your heart! It's packed with linoleic acid, which works wonders for your cardiovascular health. This mighty acid helps lower your cholesterol levels, especially the bad LDL cholesterol, reducing your risk of heart attacks and strokes. 

There is one more option that stands out when you choose the best cooking oil for frying. Can you guess anything? Great! this oil is made from a unique type of seed. 

4. Cold-Pressed Niger Seed Oil 

This oil is extracted from a special native variety of niger seeds, ensuring that it's fully natural – no additives, preservatives, or chemicals to worry about.

What makes this niger seed oil truly amazing is its versatility. Not only is it great for your health, but it's also a fantastic addition to your culinary adventures. You can use it for sautéing, frying, or even as a base for salad dressings and chutneys.

Benefits

Good For Heart: Rich in Omega 3 fatty acids and linolenic acid, niger seed oil balances your cholesterol levels, preventing heart diseases or heart attacks. 

Peaceful Sleep: With a high mineral content of magnesium, potassium, and zinc, this oil helps treat chronic restlessness and insomnia by levelling up your body’s hormone levels. 

Wound Healing: Packed with proteins, carbohydrates, fibres, riboflavin, and vitamin C, niger seed oil fastens the wound healing process and regulates your metabolic function. Niacin, oleic acid, stearic acid, ascorbic acid, and other nutrients present in it rapidly reduce inflammation from wounds.

Relieves Gastrointestinal Problems: This oil helps with digestive problems such as bloating, cramps, haemorrhoids, constipation, and overall discomfort in the stomach. By protecting the stomach and decreasing the growth of harmful germs in the gut, niger seeds oil is highly beneficial for your digestive system. 

Up next is a common oil type but with a slight difference in the process of extraction and making. Come let’s see!

5. Cold-Pressed Virgin Coconut Oil 

This cold-pressed virgin coconut oil packed with antioxidants is like a superhero for your body! These antioxidants help boost your body's defences, fighting off those pesky free radicals and keeping you healthy and strong.

This magical oil is also a natural moisturizer for your skin and hair gifting you with hydrated, glowing skin and luscious locks. And when it comes to cooking, this oil is a star player in the kitchen. With its high smoking point, it's perfect for all your culinary adventures – from sautéing and frying to baking and roasting.

So, if you're looking for a versatile oil that's good for you inside and out, look no further than cold-pressed virgin coconut oil!

Benefits 

Weight Management: With naturally occurring medium-chain triglycerides (MCTs), coconut oil reduces the chance of gaining weight, maintains a healthy lipid profile, and suppresses hunger. Additionally, it increases energy, speeds up metabolism, and supports normal thyroid gland function—all of which help with weight loss. 

Diabetes Management: Its high polyphenolic content enhances glucose metabolism effectiveness, reduces insulin production, and helps manage type 1 diabetes.

Energy Booster: This oil is a natural energy booster, as MCTs in cold-pressed coconut oil travel directly to our liver where they function as carbs, giving us a plentiful and readily available energy source. 

Neurodegenerative Diseases: By increasing ketone production and providing ample energy in your body, coconut oil is said to protect you from neurodegenerative diseases like Alzheimer’s. 

FAQs: 5 Healthiest Oils For Deep Frying

Can I reuse the same cooking oil for deep frying? 

Yes, you can reuse cooking oil for deep-frying, but ensure to strain it before use to remove food particles. Also, store it in a cool and dark place to prevent the oil from getting rancid. Again, it is recommended not to overuse the same oil as it can degrade both the oil's quality and the flavour of your dish.

How many times can you reuse cooking oil for deep frying? 

Depending on which type of oil you use and how you store it, you can reuse cooking oil for deep-frying one or more times. While some oils lose their quality after one or two uses, others can be used again. Therefore, it is advisable to adhere to the instructions provided by the oil manufacturer.

Which cooking oil is best for frying? 

Two Brothers groundnut oil can be a good option for deep-frying, shallow-frying, roasting, sautéing, tempering spices, etc., in Indian cooking due to its high smoking point. 

Can I use butter instead of oil for deep frying?  

Though butter imparts a rich flavour to your food, it has a low smoking point, which makes it unsuitable for deep-frying. High temperatures cause the butter to burn, producing potentially harmful chemicals as well as a burnt taste. 

So for frying purposes, it is always better if you use oil with a higher smoke point.

Conclusion 

To preserve the nutritional value of your food, it is necessary to select the best cooking oil for frying. You may enjoy deep-fried foods without sacrificing your health if you use oil with high smoke points and healthy fats.  

Mealtimes can be made more delicious and healthy by experimenting with pure, cold-pressed, natural, and single-filtered cooking oils with zero chemicals from Two Brothers’ Organic Farms. So, go ahead, pick your favourite oil, and elevate your mealtimes with flavorful and healthy cooking!