Deep-fried foods have always been popular.

They are a part of many traditional cuisines, and are also a staple of the fast-food industry.

Unfortunately, deep frying is not exactly the healthiest cooking method, particularly when done on an industrial scale.

But deep frying at home certainly does not have to be unhealthy.

It largely comes down to the type of oil you use, and how you use it.

How Does Deep Frying Work?

Deep frying involves submerging a food in hot oil.

The ideal temperature is around 350-375°F (176-190°C).

When a food is submerged in oil of this temperature, its surface cooks almost instantly and forms a type of “seal” that the oil cannot penetrate.

At the same time, the moisture inside the food turns into steam, cooking the food from the inside. The steam also helps to keep the oil out of the food.

If the temperature is too low, the oil will seep into the food, making it greasy and sickening. If the temperature is too high, it can dry out the food and oxidize the oil.

Bottom Line: Deep frying works by submerging a food in hot oil, which instantly cooks the surface and traps the moisture inside the food.

The Stability of Cooking Oils is a Key Factor

Some oils can withstand much higher temperatures than others.

We want to choose oils that have a high smoke point, and we also want oils that are stable and don’t react with oxygen when heated.

The more saturated the fats in an oil are, the more stable they are when heated.

For this reason, oils that are mostly saturated and monounsaturated are best, but we want to avoid cooking oils that contain large amounts of polyunsaturated fats (1).

Polyunsaturated fats contain two (or more) double bonds in their chemical structure. These double bonds tend to react with oxygen and form harmful compounds when exposed to high heat.

Taste obviously matters as well. When deep frying, oils that have a “neutral” flavor are generally preferred.

Bottom Line: It is important to choose oils that consist mostly of saturated and monounsaturated fats, because these are the most stable at high heat.

The Winner: Coconut Oil is The Healthiest Oil For Deep Frying

Coconut oil is your best choice overall.

Studies have shown that even after 8 hours of continuous deep frying at 365°F (180°C), its quality does not deteriorate (2).

Over 90% of the fatty acids in coconut oil are saturated, which makes it very resistant to heat.

Saturated fats used to be considered unhealthy, but new studies show that they are a completely harmless source of energy for humans (3, 4).

Additionally, coconut oil has numerous health benefits. For example, it can help kill harmful bacteria and viruses, and may even help you lose belly fat (5, 6).

Keep in mind that some varieties can leave a coconut flavor or smell, so I recommend that you try a few different brands until you find one that is suitable.

Bottom Line: Coconut oil is very high in saturated fats, and is proven to handle hours of continuous deep frying without any changes in quality. It also has numerous health benefits, making it the best choice overall.

Lard, Tallow, Ghee and Drippings Are Also Great

Animal fats are also excellent choices for deep frying.

This includes fats like lard, tallow, ghee and fat drippings. They taste great, add crispness, and do not damage easily when fried.

The majority of fatty acids in animal fats are saturated and monounsaturated, making them very resistant to high heat.

However, the fatty acid content can vary, depending on the animal’s diet (7, 8, 9).

Animals that were fed grains, as opposed to pasture-raised or grass-fed animals, may have a lot more polyunsaturated fatty acids in their fat stores.

Therefore, only animal fats from naturally fed animals should be considered good choices.

You can buy ready-made lard or tallow from the store, or save the drippings frommeat to use at a later time.

Butter is actually not a good choice for deep frying. It contains trace amounts of carbs and protein that burn when heated. Clarified butter and ghee are much better.