The monsoons are about to arrive. Because the temperature drops with the rain, the oppressive heat becomes somewhat bearable, but the demand for tea and crunchy pakoras rises as well. However, eating deep-fried meals may not be the best choice for your general health, particularly the health of your heart and digestive system.

Deep frying is not the healthiest cooking method, but you can get by with it on occasion by choosing oils that are ideal for it, says Dr. Saurabh Sethi, MD, MPH (gastroenterology and hepatology).

The top four oils for deep frying

Dr. Sethi provided a list of four oils for deep frying, along with their maximum smoke point, in a blog post published on May 9. Oils with a high smoke point are best used for frying, and for the uninitiated, a high smoke point is anything above 400 degrees Fahrenheit. He shared the article and added, "Gastroenterologist Reveals 4 Best Oils for Deep Frying." Let's identify the oils he recommended:

1. Refined coconut oil

Per the gastroenterologist, refined coconut oil is rich in saturated fats and has a high smoke point of about 400 degrees, making it a good option for deep frying.

2. Refined olive oil

Dr Sethi stated that refined olive oil is also a good option as it is rich in monounsaturated fats and has a high smoke point of around 465 degrees Fahrenheit. “Remember, extra virgin olive oil is not a good choice for deep frying,” he added.

3. Ghee

Per the gastroenterologist, ghee or clarified butter has a high smoke point of approximately 450 degrees Fahrenheit, making it another great choice for deep frying.

4. Avocado oil

Lastly, avocado oil also has a high smoke point of around 520 degrees Fahrenheit.

Sharing the list, Dr Sethi stressed, “Avoid seed oils like sunflower, soybean, and canola, which are high in polyunsaturated fats and can oxidise at high temperatures.”

As for mustard oil and groundnut oil, when asked in the comments if they are good options for deep frying, Dr Saurabh stated, “Mustard oil is okay in moderation. Consumption in large amounts and over long periods of time can cause heart issues due to its erucic acid content. Peanut oil is good for high-heat cooking”

What happens when oil is oxidised?

In an Instagram video, cardiologist Dr Alok Chopra explained that seed oils like sunflower, soybean, canola, and corn are industrial products made in factories using high heat, chemicals, and pressure to extract tiny amounts of oil. This process oxidises the oil, damaging its structure even before it reaches your plate.

“When you consume these oxidised oils, they create free radicals in your body - highly inflammatory compounds that damage your cells and link to heart disease, obesity, cancer, and more. Most of these oils are loaded with omega-6 fatty acids, especially linoleic acid. In excess, this disrupts your body's natural balance, increasing inflammation, harming your cholesterol, and raising your risk of diabetes and other chronic conditions. Some even contain trans fats, which are well known to be dangerous and linked to cancer and heart disease,” he explained.

Read Also: Expert Gastroenterologist Identifies Fatigue and Two Other Early Indicators of Fatty Liver

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