Fried foods are unhealthy. Scientific studies have had contradictory findings in regard to the extent of harm caused by fried foods in the short term and in the long run. Also, not all fried foods are equally harmful or unhealthy. There are indeed bad and relatively safe fried foods. What all scientific studies do concur with is the fact that fried foods should be consumed in moderation and it is best to avoid them if you are suffering from any condition that would get worsened by fat-rich dishes. Below we discuss the benefits of canola oil for deep frying.
The Benefits of Using Canola Oil for Deep Frying
One of the quintessential elements of all fried foods is oil. You can use various types of oil for deep frying. More options are available if you want to sauté or just toss some items in oil. You may wonder if sautéing or frying in less oil is better than deep frying but it is irrelevant since some dishes require deep frying. The commonly used oils for deep frying are vegetable oils, also referred to as white oil. Some cuisines use mustard oil, coconut oil, rice bran oil, and soybean oil. Olive oil is a healthier option but it has some shortcomings when you have to deep dry something. We shall talk about it in a while.
Canola oil is one of the newer entrants in the world of gastronomy and it is being pegged as a better alternative to the oils that have been used for deep frying. Let us explore why and if you should use canola oil for deep frying.
What is Canola Oil?
Canola oil comes from the canola plant. It belongs to the Brassica family that has cauliflower, broccoli, and cabbage as nutritious members. The seeds of mature canola plants are used to extract canola oil. The seeds are crushed in the extraction process and then the oil is processed and refined. Bottled canola oil has a pale golden hue. It does not have any odor or taste. It has a heat tolerance of up to two hundred and fifty degrees centigrade. The smoke point is precisely at two hundred and forty-two degrees centigrade.
Benefits of Canola Oil for Deep Frying
- There are many health benefits of using canola oil for deep frying. This is not to say that fried foods like chicken wings are healthy or good for you but if you have to indulge in some then it is better to use canola oil. Deep frying is rightly frowned upon primarily because of fats. Canola oil has two polyunsaturated fats. These are omega-3 and omega-6 fatty acids. These are essential micronutrients because the human body cannot produce them on its own. These two are healthy fats and they contribute to many bodily functions as well as repair of tissues and cells. They are anti-inflammatory and can also fight free radicals in our bodies. Canola oil has plenty of these two polyunsaturated fats. You would not usually think of deep-frying or fried foods when you need smart fats but canola oil can make this difference.
Canola Oil can Reduce Cholesterol
- Canola oil can help reduce cholesterol. It does not have as much saturated fat and is rich in monounsaturated fats. There is nominal trans-fat. These make canola oil much better than the usual vegetable oil, grain oil or sunflower oil. Monounsaturated fats in canola oil are responsible for reducing bad cholesterol in the blood. Saturated fats cause an increase in bad cholesterol and since canola oil does not have much of these, it is a much healthier option.
Canola Oil has more Vitamins and Nutrients than other Oils
- You should consider using canola oil for deep frying for its vitamin content. The oil has Vitamins E and K. Vitamin E will make your skin healthier and the improvement would be visible. This vitamin is also important for the optimum functioning of your immune system. Vitamin K is crucial for blood clotting.
- Canola oil can help with weight loss by reducing belly fat. There has been sufficient research to prove that replacing other fattier and unhealthy oils with canola oil every day can reduce fat in the belly and abdominal region by up to two percent in just two weeks. Canola oil reduces blood sugar. It is hence suitable for diabetics and those who need a diet low in glycogen content. The monounsaturated fatty acids in the oil are responsible for its positive effect on blood glucose.
Using canola oil for deep-frying can be healthier for the heart, blood sugar and cholesterol compared to other oils. Canola oil actually has less saturated fat compared to all other oils including olive oil. Saturated fat in canola oil is around seven percent while the content in olive oil I fifteen percent, sunflower oil is twelve percent and corn oil is thirteen percent.
Canola Oil vs. Olive Oil for Deep Frying
It is anyway difficult and actually impractical to use olive oil for deep frying. The oil has a low smoking point due to much less heat tolerance. You would be effectively burning olive oil before you can manage to deep fry the food you wish to cook. Olive oil is best used for tossing or sautéing. Canola oil with its high heat tolerance and the smoking point is ideal for deep frying.
Reusing Canola Oil after Frying
The standard best practices of using and reusing oil are relevant for canola oil as well. You should not go on reusing canola oil for deep frying over several sessions. It is best if you do not reuse canola oil at all but this may not be practical when you are cooking at home. You will need more oil for deep frying and you may be tempted to store whatever is left and then reuse it. When possible, reuse canola oil sooner than later and you should avoid storing used and effectively burned oil for days. At the most, you may reuse canola oil once and if it is too burnt then you should not store it at all. You would be able to distinguish burnt canola oil from reusable canola oil. Watch the color. The darker it gets, the more unsuited it is for reuse.
Verdict
Canola oil is fine for deep frying. It works much better than oils like olive oil, and it is far more cost-effective than products like coconut oil.
Was the At Least We Fried guide to Canola Oil for Deep Frying helpful? If so, please let us know in the comments. And don’t forget to check out our other content like our guide to the best oil for deep frying or our guide to the best deep fryers of 2020.
