Organic virgin coconut oil contains the highest levels of saturated fats. Pure vegetable oil has the most polyunsaturated fatty acids per tablespoon.
Heart-healthy oils like safflower oil and rice bran oil are perfect because they can withstand frying temperatures of almost 500° F. You can also look to peanut oil and sunflower oil if you're frying at 450° F, or canola oil and vegetable oil to keep temperatures around 400° F.
Once in our kitchens, we cook them in our canola-blend oil so you can have them crispy and hot—just the way you like them. Want to hear more about our fry ingredients? Get the down low on how we flavor our fries.
Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.
Canola oil is generally considered a “healthy” oil because it is very low in saturated fat (7%). Like olive oil it is high in monounsaturated fat (63%).
Is Canola Oil Better than Olive Oil? No. Canola oil is high in monounsaturated and polyunsaturated fats, making it technically a heart-healthy option. Olive oil, on the other hand, is rich in antioxidants and anti-inflammatory compounds, making it a better choice for reducing the risk of chronic diseases.
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
Omega 6 Fatty Acids
Omega-6s are found in oils such as corn, safflower, sunflower, soy and vegetable and products made with those oils. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s.
Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.
The listed products are Rina, Fresh Fri with Garlic Oil, Fry Mate, Tilly, Top Fry, Salit, Gold and Pure Olive Gold, Bahari Fry, and Postman.
While plant-based fats are considered more heart-healthy than animal fats, canola oil is generally believed to be a healthier option because it is lower in saturated fat than vegetable oil.
Canola Oil Disadvantages
Some studies show that a high ratio of omega-6 to omega-3 can raise your risk of certain diseases and conditions, such as Alzheimer's, obesity, and heart disease. Canola oil is also highly refined. This means it goes through a process that uses heat and chemicals to extract the oil.
Best for Shallow Frying and Sautéing
Therefore, oils with moderate or high smoke points can be safely used. Some examples include olive, avocado, canola, corn, safflower, sunflower, and grapeseed oil.
Saturated fats in oils should also be taken into account because they can raise cholesterol levels. For instance, saturated fats found in coconut oil, palm oil, and palm kernel oil may raise levels of so-called "bad" cholesterol.
Palm Oil. Palm oil is a tropical oil high in palmitic acid, a type of saturated fat that increases the risk of heart disease and high cholesterol. It has about 7 gm of saturated fat in one tablespoon. Therefore, you must limit or avoid palm oil in a heart-healthy diet.
Coconut oil, palm, palm kernel oil, and cocoa butter supply large amounts of saturated fat, too, but are cholesterol-free.
Oils that contain lower levels of linoleic acid, such as olive and canola oil, are better for frying. Polyunsaturated oils, such as corn, sunflower, and safflower, are best for using in dressings rather than cooking with.
Corn Oil. Refined corn oil is often used in frying, thanks to its smoke point of 450°. It has a neutral flavor, and is used frequently in commercial kitchens because of its low price point.
Avoid vegetable oils that are high in polyunsaturated fatty acids for deep frying. These include soybean oil, corn oil, canola oil, cottonseed oil, safflower oil, rice bran oil, grapeseed oil, sunflower oil and sesame oil.