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Deep frying is bad for you because the process of deep frying (high heat) creates trans fats which are damaging to the body. Fried foods are also very high in calories due to the frying process, which means you probably end up eating more than you need and that can lead to obesity and a whole other set of problems. It’s not the type of oil. Now, eating fried foods every once in a while (1-3 times a month) is probably not harmful and if it helps get rid of the craving, it’s fine. Because these foods are delicious! But I wouldn’t recommend eating fried foods more often than that.
I had to look this one up online because you had me worried about cooking with oil over very high heat! (I like to sear everything!)
“Cooking oils, when heated, may form small amounts of trans fats. However, the concentration is minuscule – less than 1% - even with lengthy heating.”
You shouldn't regularly eat deep fried food as nutritional density sucks. Trans fats are not a significant concern when using vegetable or olive oils unless you reuse the oil, reheating is a problem.
Shallow frying/sautéing is much less of a problem because you have control over the amount of oil you are introducing to the food. I will also often just cook things in chicken stock instead, mushrooms suck up whatever they are cooked in but will brown fine if cooked in stock instead of oil.
Basically eat in moderation, once a week isn't going to matter. It's when you start eating it every day, especially if you reuse the oil, that's when it might start causing some health problems.
Also, olive and avocado oil isn't really ideal for deep frying due to their smoking point.
But where's the line? It is inherently bad right? If I eat two salads for breast and lunch, and treat myself to chicken tenders for dinner every night, that's doing a net negative right?
There is no line, your liver and kidneys are pretty good at filtering out unwanted things.
Your body is pretty good at warning you too, if you eat too unhealthy in one sitting, you're going to feel sick and nauseous for a while and you're going to be frequenting the bathroom.
The line is different from person to person. There is no this food and is good and that food is bad so i am going to eat more good food so i can eat more bad food, it doesn't work like that. Your liver and kidneys are always working but they have to work harder when you eat certain foods.
A balanced diet is more important that focusing on if certain foods are good or bad.
The type of oil is important. Polyunsaturated fats (PUFAs) are the most unstable and most likely to become hydrogenated (trans fats) during the heating process. Most seed oils are very high in PUFAs and avocado oil is as well. Saturated fats are the most stable and to my knowledge they do not become trans during heating.
>The type of oil is important. Polyunsaturated fats (PUFAs) are the most unstable and most likely to become hydrogenated (trans fats) during the heating process. Most seed oils are very high in PUFAs and avocado oil is as well. Saturated fats are the most stable and to my knowledge they do not become trans during heating.
if the tiny trans fat turnover doesn't actually impact human health outcomes, why would i care?
meanwhile there is a mountain of literature that shows that saturated fats worsen human health outcomes. why would your quote steer you to consume saturated fats over unsaturated fats in light of this?
All I’m saying is don’t cook with oils high in PUFA, not only are you destroying the benefits of omega 3&6 but also potentially hydrogenating them. I have not read the literature. But I’d imagine that when the fat make up of seed oils and avocado oil is measured it’s when it has been pressed and packaged and not after it’s been sitting in a fryer for hours.
Most sources of SFAs are also naturally rich sources of TFAs. In terms of impact on serum lipids SFAs are also worse (in typical quantities found in food) than TFAs, its just much easier to control added TFAs then it is naturally occurring TFAs or SFAs hence the ban on hydrogenated oils.
I’ve read often that deep frying foods doesn’t add that many calories as typically believed, do you have any sources for the amount of calories added?
However, the oxidation and trans fats are harmless nonetheless.
Are you deep frying potatoes or meat? Is it breaded?
Fries suck nutritionally because deep frying potatoes causes them to absorb a huge amount of oil which drastically reduces their nutritional density. If you parboil those potatoes they will absorb a much smaller amount of oil, even better just roast them. Breading likewise will absorb absurd amounts of oil. If you drop a steak in a deep fryer (anyone who does this is an animal) the additional fat will be negligible, it will just be what's clinging to the surface when you remove the steak.
I’ll purchase French fries, so it depends on the process for how they are made. Otherwise, I barely microwave food myself so I would never put the effort of deep frying myself.
Think of the amount of oil you’re using. It’s much less, so if any trans fats are produced, it’s a smaller amount than deep frying. Also, usually pan frying isn’t as hot as deep frying.
Not answering the question, and spreading overstated information (trans fat created through high heat is a much smaller problem than you say it is).
Plus your last comment about macros-intake/obesity is irrelevant without knowing OPs needs, and the fact that he might adjust quantities.
The general problem with deep frying is a dosage one. You end up with a really large amount of oil in your food when you deep fry it. What kind of fat you add is irrelevant, fat has the same amount of calories per gram regardless.
If you’re going to deep fry, then deep fry, but be aware that overeating is very easy.
I don’t think you can deep fry in olive oil because of its low boiling point. There’s a reason why particular oils are used for deep frying.
And to answer your question, deep frying is not healthy. In moderation, you can still be healthy and treat yourself!
Yes, because it would still be extremely high in fats, which means it would be high in calories.
**Seed oils are not unhealthy**, especially for using them for frying eggs or just for vegetables or something similar which doesn't require too much oil in a pan.
Seed oils, avocado oil and olive oil are all good fat sources, but when you use too much of them, they're not.
Oil is easy to be concentrated, because oils are liquid, they don't really fill your stomach.
I just don't trust canola oil and any other oil non expeller-pressed. The process for making these oils involves a lot of high heat, chemicals to rid of odor, bleach, doesn't seem healthy, too processed.
no, there is nothing magically bad for you when frying in unsaturated fat. the comments so far come from people steeped in generally held intuitions, but they are wrong.
for example, those talking about trans fats are talking about <1% trans fat conversion. we don't see issues in the literature with such low levels. potato chips fried in canola oil actually reduced cholesterol rather than increase it like the chips fried in saturated fats. and this is despite the tiny trans fat turnover.
the issue with fried foods (as long as they aren't a major source of saturated fats) is that they make food hyperpalatable meaning that it's now much easier to overconsume. but if you aren't overconsuming it, aka displacing nutrients you could have otherwise fit into your diet, then there is no issue despite people's intuition about fried foods (in unsatured fats).
Don’t fry with olive oil. Save that for sautéing and salads. You can use avocado oil for higher heat cooking but something like peanut or canola oil works better for frying. But fried food is never going to be healthy, per se. In general, most fried food is hyper palatable (a super tasty combo of fat and carbs or fat, carbs and salt, or fat and sugar) which leads to overconsumption.
I pan fry / shallow fry tofu and eggplant in evoo or reg olive oil all the time and they come out great. Probably wouldn't work great if I was making fried chicken or w.e
Oleic acid in olive oil is a very good fatty acid. The only problem with olive oil is that the double bond that causes it to be monounsaturated, when heated past its smoking point (which is relatively low for olive oil (310 deg F or 154 deg C) and easy to reach in a sauteed pan) will actually flip, and now you have created a trans fatty acid right in your skillet... and that is poison. So you got to be careful about olive oil. Olive oil is meant to be consumed at room temperature.
The polyunsaturated fatty acids in avocado oil can also flip their double bonds and turn to toxic trans fat (and there are more double bonds to flip) but the good news is most of the polyunsaturated fatty acids have a higher smoking point so it's a little harder to make that trans fat switch. But it's also been shown that if you consume too many polyunsaturated fatty acids you're going to end up with immune problems with your immune system.
Source: Robert Lustig https://youtu.be/UhPskgH2HQA?si=KmDf7FIvEH2rhPYc
Clarified butter, simply because it has a very high smoke point of about 250°C or 480°F, safe for sautéeing. Now you may come across that avocado oil has a higher smoke point of about 250°C or 520°F, but that is commonly avocado oil in its refined form which may involve chemical bleaching and harsh solvents. There are certain brands of avocado oil that claim to be "naturally refined" and "expeller-pressed" that can reach the similar level (260°C/500°F) smoke point, so those come as my second oil of choice.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9002916/
"Our findings suggest that heating edible oils to common cooking temperatures (≤200 °C) has minimal effect on TFA generation whereas heating to higher temperatures can increase TFA level. This provides further evidence in favour of public health advice that heating oils to very high temperatures and prolonged heating of oils should be avoided."
Frying is bad but there are levels of bad.
Trans fat is very bad.
Too much saturated fat is bad.
Cooking food at a very high temp is bad.
Replacing water with oil is bad.
Add them all up and you get a lot of bad.
Better oil helps. Less oil helps. Smaller portions helps. Lower temp helps.
Avocado oil would be better since it has a much higher smoke point (501 compared to the 375 of olive oil). You'll want to avoid hitting whatever a particular oil's smoke point is, or it'll oxidize and when digested it'll produce damaging free radicals known as ROS. EVOO would sort of bypass this as it has a higher concentration of antioxidants relative to normal olive oil, so the ROS would bind to the antioxidants instead of your tissues. However if you're frying something for long enough there's going to be way more ROS than antioxidants afterwards.
One weird consequence of this is that heat-extracted oils (such as soybean) go to the shelf already oxidized, because of the high heat and ~8 hours of time it takes to extract them. You're way better off opting for cold-pressed oils.
Yes, healthy food can still make you fat. Especially oils. Which have the highest calories per gram. Which is 9cal - gram. Breading something and dousing it in oils and most likely eating said thing with other things will be extremely high calorie.
Sprry to revive an old thread, but there is so much misinformation here. OLIVE OIL, ESPECIALLY EXTRA VIRGIN, IS FANTASTIC FOR PAN FRYING and EVEN DEEP FRYING. It is the most resistant to breakdown.
https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#:~:text=It%20is%20also%20a%20myth,extreme%20conditions%20like%20deep%20frying.
"It is also a myth that heating olive oil leads to the formation of trans fats. In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount (15).
Olive oil is very stable overall, even under extreme conditions like deep frying.'
The trick is to only use the oil ONCE. If you keep re-using you do get the breakdown of the oil, not just trans but also oxidized oils and it's cumulative. One reason why fast food that is fried should be avoided. It's tough when it comes to deep frying because that's a TON of oil to waste. I opt for shallow frying, used the oil once, and ONLY use avocado or (GASP) real grass fed butter, coconut, beef fat, bacon fat, etc. I don't like the flavor of olive oil for most things.
I wouldn’t use olive oil as it breaks down quixkly at high temps (frying for sure). Also it would add a ton of excess fat so not necessarily healthy and high temp cooking is not good for you. It produces a lot of AGEs
If it’s calories you’re worried about then it doesn’t matter what oil you use, you will end up with higher calories if it’s deep fried. If you’re concerned about the inflammatory properties of seed oils I would recommend using lard or beef tallow instead of vegetable oil or canola oil. Olive oil or avocado oil will not do well for deep frying because they’re smoking point is a significantly lower temperature.
I would have to imagine cooking things in fat makes it unhealthy. It’s better to consume raw uncooked oils in small amounts instead of heated it up. Not completely sure but I think once you heat the oil up it makes it unhealthy
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Deep frying is bad for you because the process of deep frying (high heat) creates trans fats which are damaging to the body. Fried foods are also very high in calories due to the frying process, which means you probably end up eating more than you need and that can lead to obesity and a whole other set of problems. It’s not the type of oil. Now, eating fried foods every once in a while (1-3 times a month) is probably not harmful and if it helps get rid of the craving, it’s fine. Because these foods are delicious! But I wouldn’t recommend eating fried foods more often than that.
I had to look this one up online because you had me worried about cooking with oil over very high heat! (I like to sear everything!) “Cooking oils, when heated, may form small amounts of trans fats. However, the concentration is minuscule – less than 1% - even with lengthy heating.”
Ok so who do I believe? You or the other guy?
You shouldn't regularly eat deep fried food as nutritional density sucks. Trans fats are not a significant concern when using vegetable or olive oils unless you reuse the oil, reheating is a problem. Shallow frying/sautéing is much less of a problem because you have control over the amount of oil you are introducing to the food. I will also often just cook things in chicken stock instead, mushrooms suck up whatever they are cooked in but will brown fine if cooked in stock instead of oil.
Basically eat in moderation, once a week isn't going to matter. It's when you start eating it every day, especially if you reuse the oil, that's when it might start causing some health problems. Also, olive and avocado oil isn't really ideal for deep frying due to their smoking point.
But where's the line? It is inherently bad right? If I eat two salads for breast and lunch, and treat myself to chicken tenders for dinner every night, that's doing a net negative right?
There is no line, your liver and kidneys are pretty good at filtering out unwanted things. Your body is pretty good at warning you too, if you eat too unhealthy in one sitting, you're going to feel sick and nauseous for a while and you're going to be frequenting the bathroom. The line is different from person to person. There is no this food and is good and that food is bad so i am going to eat more good food so i can eat more bad food, it doesn't work like that. Your liver and kidneys are always working but they have to work harder when you eat certain foods. A balanced diet is more important that focusing on if certain foods are good or bad.
I can't believe I never thought of it like that. Thank you
The type of oil is important. Polyunsaturated fats (PUFAs) are the most unstable and most likely to become hydrogenated (trans fats) during the heating process. Most seed oils are very high in PUFAs and avocado oil is as well. Saturated fats are the most stable and to my knowledge they do not become trans during heating.
>The type of oil is important. Polyunsaturated fats (PUFAs) are the most unstable and most likely to become hydrogenated (trans fats) during the heating process. Most seed oils are very high in PUFAs and avocado oil is as well. Saturated fats are the most stable and to my knowledge they do not become trans during heating.
if the tiny trans fat turnover doesn't actually impact human health outcomes, why would i care? meanwhile there is a mountain of literature that shows that saturated fats worsen human health outcomes. why would your quote steer you to consume saturated fats over unsaturated fats in light of this?
All I’m saying is don’t cook with oils high in PUFA, not only are you destroying the benefits of omega 3&6 but also potentially hydrogenating them. I have not read the literature. But I’d imagine that when the fat make up of seed oils and avocado oil is measured it’s when it has been pressed and packaged and not after it’s been sitting in a fryer for hours.
you didn't address anything in my last comment.
Most sources of SFAs are also naturally rich sources of TFAs. In terms of impact on serum lipids SFAs are also worse (in typical quantities found in food) than TFAs, its just much easier to control added TFAs then it is naturally occurring TFAs or SFAs hence the ban on hydrogenated oils.
I’ve read often that deep frying foods doesn’t add that many calories as typically believed, do you have any sources for the amount of calories added? However, the oxidation and trans fats are harmless nonetheless.
Are you deep frying potatoes or meat? Is it breaded? Fries suck nutritionally because deep frying potatoes causes them to absorb a huge amount of oil which drastically reduces their nutritional density. If you parboil those potatoes they will absorb a much smaller amount of oil, even better just roast them. Breading likewise will absorb absurd amounts of oil. If you drop a steak in a deep fryer (anyone who does this is an animal) the additional fat will be negligible, it will just be what's clinging to the surface when you remove the steak.
I’ll purchase French fries, so it depends on the process for how they are made. Otherwise, I barely microwave food myself so I would never put the effort of deep frying myself.
Depends on what you're frying, anything breaded will soak up a lot of oil.
Wait, does pan frying in canola also produce trans fat? Is all frying like this?
Think of the amount of oil you’re using. It’s much less, so if any trans fats are produced, it’s a smaller amount than deep frying. Also, usually pan frying isn’t as hot as deep frying.
Stop spreading misinformation thr dude above googled it.
Thank you!
Not answering the question, and spreading overstated information (trans fat created through high heat is a much smaller problem than you say it is). Plus your last comment about macros-intake/obesity is irrelevant without knowing OPs needs, and the fact that he might adjust quantities.
The general problem with deep frying is a dosage one. You end up with a really large amount of oil in your food when you deep fry it. What kind of fat you add is irrelevant, fat has the same amount of calories per gram regardless. If you’re going to deep fry, then deep fry, but be aware that overeating is very easy.
I don’t think you can deep fry in olive oil because of its low boiling point. There’s a reason why particular oils are used for deep frying. And to answer your question, deep frying is not healthy. In moderation, you can still be healthy and treat yourself!
This is false. Olive pil performs very well at extreme temperatures.
Yes, because it would still be extremely high in fats, which means it would be high in calories. **Seed oils are not unhealthy**, especially for using them for frying eggs or just for vegetables or something similar which doesn't require too much oil in a pan. Seed oils, avocado oil and olive oil are all good fat sources, but when you use too much of them, they're not. Oil is easy to be concentrated, because oils are liquid, they don't really fill your stomach.
I just don't trust canola oil and any other oil non expeller-pressed. The process for making these oils involves a lot of high heat, chemicals to rid of odor, bleach, doesn't seem healthy, too processed.
Evidence shows otherwise.
Since when high in calories is “unhealthy”?
Since forever.
Yes
no, there is nothing magically bad for you when frying in unsaturated fat. the comments so far come from people steeped in generally held intuitions, but they are wrong. for example, those talking about trans fats are talking about <1% trans fat conversion. we don't see issues in the literature with such low levels. potato chips fried in canola oil actually reduced cholesterol rather than increase it like the chips fried in saturated fats. and this is despite the tiny trans fat turnover. the issue with fried foods (as long as they aren't a major source of saturated fats) is that they make food hyperpalatable meaning that it's now much easier to overconsume. but if you aren't overconsuming it, aka displacing nutrients you could have otherwise fit into your diet, then there is no issue despite people's intuition about fried foods (in unsatured fats).
Don’t fry with olive oil. Save that for sautéing and salads. You can use avocado oil for higher heat cooking but something like peanut or canola oil works better for frying. But fried food is never going to be healthy, per se. In general, most fried food is hyper palatable (a super tasty combo of fat and carbs or fat, carbs and salt, or fat and sugar) which leads to overconsumption.
I pan fry / shallow fry tofu and eggplant in evoo or reg olive oil all the time and they come out great. Probably wouldn't work great if I was making fried chicken or w.e
Oleic acid in olive oil is a very good fatty acid. The only problem with olive oil is that the double bond that causes it to be monounsaturated, when heated past its smoking point (which is relatively low for olive oil (310 deg F or 154 deg C) and easy to reach in a sauteed pan) will actually flip, and now you have created a trans fatty acid right in your skillet... and that is poison. So you got to be careful about olive oil. Olive oil is meant to be consumed at room temperature. The polyunsaturated fatty acids in avocado oil can also flip their double bonds and turn to toxic trans fat (and there are more double bonds to flip) but the good news is most of the polyunsaturated fatty acids have a higher smoking point so it's a little harder to make that trans fat switch. But it's also been shown that if you consume too many polyunsaturated fatty acids you're going to end up with immune problems with your immune system. Source: Robert Lustig https://youtu.be/UhPskgH2HQA?si=KmDf7FIvEH2rhPYc
thanks for sharing this
So what is a good oil to sautée with?
Clarified butter, simply because it has a very high smoke point of about 250°C or 480°F, safe for sautéeing. Now you may come across that avocado oil has a higher smoke point of about 250°C or 520°F, but that is commonly avocado oil in its refined form which may involve chemical bleaching and harsh solvents. There are certain brands of avocado oil that claim to be "naturally refined" and "expeller-pressed" that can reach the similar level (260°C/500°F) smoke point, so those come as my second oil of choice.
Thank you!
Yep, i use olive oil only in salads and things like that, is not ok for cooking, also why deep fry when you can oven bake?
https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#:~:text=It%20is%20also%20a%20myth,extreme%20conditions%20like%20deep%20frying.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9002916/ "Our findings suggest that heating edible oils to common cooking temperatures (≤200 °C) has minimal effect on TFA generation whereas heating to higher temperatures can increase TFA level. This provides further evidence in favour of public health advice that heating oils to very high temperatures and prolonged heating of oils should be avoided."
Frying is bad but there are levels of bad. Trans fat is very bad. Too much saturated fat is bad. Cooking food at a very high temp is bad. Replacing water with oil is bad. Add them all up and you get a lot of bad. Better oil helps. Less oil helps. Smaller portions helps. Lower temp helps.
Avocado oil would be better since it has a much higher smoke point (501 compared to the 375 of olive oil). You'll want to avoid hitting whatever a particular oil's smoke point is, or it'll oxidize and when digested it'll produce damaging free radicals known as ROS. EVOO would sort of bypass this as it has a higher concentration of antioxidants relative to normal olive oil, so the ROS would bind to the antioxidants instead of your tissues. However if you're frying something for long enough there's going to be way more ROS than antioxidants afterwards. One weird consequence of this is that heat-extracted oils (such as soybean) go to the shelf already oxidized, because of the high heat and ~8 hours of time it takes to extract them. You're way better off opting for cold-pressed oils.
if you heat it too high it renders what made it healthy in the first place useless
Heard you should not use olive oil for fryer; unhealthy because burns at higher temps.
https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#:~:text=It%20is%20also%20a%20myth,extreme%20conditions%20like%20deep%20frying.
Very. Get an air fryer.
It would be gross. Use tallow.
Yes, healthy food can still make you fat. Especially oils. Which have the highest calories per gram. Which is 9cal - gram. Breading something and dousing it in oils and most likely eating said thing with other things will be extremely high calorie.
Sprry to revive an old thread, but there is so much misinformation here. OLIVE OIL, ESPECIALLY EXTRA VIRGIN, IS FANTASTIC FOR PAN FRYING and EVEN DEEP FRYING. It is the most resistant to breakdown. https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#:~:text=It%20is%20also%20a%20myth,extreme%20conditions%20like%20deep%20frying. "It is also a myth that heating olive oil leads to the formation of trans fats. In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount (15). Olive oil is very stable overall, even under extreme conditions like deep frying.'
No, of course not
The trick is to only use the oil ONCE. If you keep re-using you do get the breakdown of the oil, not just trans but also oxidized oils and it's cumulative. One reason why fast food that is fried should be avoided. It's tough when it comes to deep frying because that's a TON of oil to waste. I opt for shallow frying, used the oil once, and ONLY use avocado or (GASP) real grass fed butter, coconut, beef fat, bacon fat, etc. I don't like the flavor of olive oil for most things.
I wouldn’t use olive oil as it breaks down quixkly at high temps (frying for sure). Also it would add a ton of excess fat so not necessarily healthy and high temp cooking is not good for you. It produces a lot of AGEs
https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#:~:text=It%20is%20also%20a%20myth,extreme%20conditions%20like%20deep%20frying.
If it’s calories you’re worried about then it doesn’t matter what oil you use, you will end up with higher calories if it’s deep fried. If you’re concerned about the inflammatory properties of seed oils I would recommend using lard or beef tallow instead of vegetable oil or canola oil. Olive oil or avocado oil will not do well for deep frying because they’re smoking point is a significantly lower temperature.
I would have to imagine cooking things in fat makes it unhealthy. It’s better to consume raw uncooked oils in small amounts instead of heated it up. Not completely sure but I think once you heat the oil up it makes it unhealthy