Expert names the safest oil for frying: top 4

Vegetables are an essential element of the diet of every person who wants to be healthy. Experts recommend eating them raw, so they will be most useful, and you can also bake them, but it is better not to fry them. But there are foods that still have to be fried, such as fish and meat. But you need to know what kind of oil you can use to fry them so that they are not harmful.

Nutritionist Yana shared what kind of oil you should use to fry food so that it is not harmful on Instagram.

Is refined oil okay?

"You can fry with refined oil. However, there will be no benefit in such products because vitamins A, D, and E disappear during the processing. Also, products fried with refined oils have too much omega-6, which is the cause of many diseases if the norm is increased," the expert explained.

What oil to choose instead

1. Ghee

"Ghee, also known as melted butter, is considered to be the most environmentally friendly and healthy. In fact, the main difference between ghee and regular butter is that during cooking, proteins, sugar and water are melted out of butter, leaving milk fat. It contains vitamins A, E, PP, and D and minerals like calcium, iron, magnesium, sodium, and phosphorus. The smoking point is 148-248 C," the expert said.

2. Coconut

"It is 92% saturated fatty acids, so it is suitable for heating. The smoke point is 176-248 C. The oil can be stored for a very long time without spoiling. It will seem quite pleasant: it will give a light flavor to the finished dish," the nutritionist explained.

3. Avocado oil

"Avocado oil heats up to 271 C, so it's great for frying," the expert said.

4. Olive

"You can fry with olive oil, the burning temperature is 160-232 C, but you need to choose the right one. For example, unrefined extra virgin oil is not very suitable for heating. You can mostly cook vegetables with it as they have a lot of moisture," the expert summarized.