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FACTOR
2: Select The Right Oil
Once you’ve selected the right fryer to best “fit” your
cooking needs, the next step in the 5 Factors for Fit Frying
program focuses on finding the right oil. Much attention and
study has been given to oil in recent years—its composition,
how it impacts the frying process, which type(s) work best with
certain foods and ways to extend its life cycle.
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Think of choosing oil for your fryer as you would oil
for your car. The qualities of the oil impact both performance and
output (food quality). Select the best oil for the application. Oils
for deep-frying include canola, corn, grape seed, peanut, safflower,
sunflower and vegetable. Each type of oil has unique characteristics
such as stability, smoke point, flavor, nutrition profile, and health
parameters. Consider each oil’s features and benefits to select
the best oil for your cooking application.
Since the movement to eliminate trans fat from foods
has been initiated, new generation oils have been introduced in the
marketplace. These oils provide the stability and functionality needed
for deep-frying while meeting healthy oil requirements because they
are not partially hydrogenated so they are trans fat-free and are
low in saturated fats. Cutting-edge plant breeding technologies and/or
genetic engineering have been critical to these advances. Examples
of new generation oils include, high-oleic canola and sunflower oils
(high in monounsaturated fatty acids which are healthful), mid-oleic
canola and sunflower oils, and low-linolenic soybean oil. Oil manufacturers
also offer blends of these oils giving the blends unique tastes and
performance characteristics.
Characteristics of Common
Cooking Oils
Oil
|
Uses
|
Smoke
Point
|
Flavor
Characteristics
|
Health/Nutrition
Characteristics
|
Canola
|
Deep-frying,
pan-frying, sautéing, baking
|
High – 468°F
|
Mild
flavor
|
Lowest
in saturated fat of all oils – helps maintain healthy
cholesterol levels.
|
| Canola High-oleic |
Deep-frying,
pan-frying, sautéing, baking |
High – 475°F |
Mild Flavor |
Lowest in saturated fat of all oils
- helps maintain healthy cholesterol levels. |
Corn
|
Deep-frying,
pan-frying
|
High – 453°F
|
Light
taste – can be
used in place of olive oil
|
Helps
maintain healthy cholesterol levels.
|
Grape
Seed
|
Deep-frying,
pan-frying, sautéing
|
High – 435°F
|
Light
taste – can be
used in place of olive oil
|
Helps
maintain healthy cholesterol levels.
|
Nextra
|
Deep-frying
(primary), pan-frying, sautéing, grilling
|
High – 450°F
|
Tallow,
meaty flavor; generally a flavor enhancer
|
No
cholesterol and no trans fat. May increase risk for heart
disease.
|
Olive
|
Sautéing,
stir-frying
|
Low
to Med unrefined:
320°F
Extra Virgin:
331°F
Virgin:
428°F
|
Bland
to very strong, depending on type
|
A
monounsaturated oil – the
green/golden variety has more antioxidants. Helps
maintain healthy cholesterol levels.
|
Peanut
(refined)
|
Stir-frying,
deep-frying, wok cooking, sautéing, grilling
|
High – about
471°F
|
Can
add a rich, nutty taste, but does not absorb or transfer flavors
|
Contains
resveratrol, an antioxidant which supports heart health.
|
Safflower
(refined)
|
Deep-frying,
pan-frying, sautéing,
baking
|
High – 446°F
|
Bland,
flavorless
|
High
in polyunsaturated fats – helps maintain healthy cholesterol
levels.
|
| Safflower High-oleic |
Deep-frying,
pan-frying, sautéing, baking |
High - 468°F |
Bland, flavorless |
High in polyunsaturated
fats – helps maintain healthy cholesterol levels. |
Sesame
(refined)
|
Wok
cooking, dressings, flavoring
|
Medium – 410°F
|
Pungent – used
to flavor many Asian dishes
|
High
in vitamin E an antioxidant which supports heart health.
|
Sunflower
(refined)
|
Deep-frying,
pan-frying, sautéing
|
High – 464°F
|
Generally
bland
|
High
in polyunsaturated fats – helps
maintain healthy cholesterol levels.
|
| Sunflower High-oleic |
Deep-frying,
pan-frying, sautéing |
High – 478°F |
Generally bland |
High in polyunsaturated
fats – helps maintain healthy cholesterol levels. |
Vegetable
(often refined soy oil)
|
Deep-frying,
pan-frying, sautéing, baking
|
High – 453°F
|
Generally
mild flavor
|
Soy
oil is high in polyunsaturated fats – helps maintain
healthy cholesterol levels. Partially hydrogenated vegetable
oils (PHVO) contain trans fat, which may increase health risks.
|
Adapted from: “Finding the Right
Chemistry,” Restaurant Startup & Growth, June 2005
Smoke
points were determined according to AOCS Method Cc9a-48. Results
are averages of triplicate determinations, where error of estimation
was within 3.5% of measured value. Source: University of Lethbridge. |
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