One of the most popular fried foods is French fries, a staple in many traditional dishes. So today, we’re asking: what is the best oil for frying potatoes?
Frying is not the healthiest cooking method
In general, frying is not one of the healthiest cooking methods. As we mentioned in our previous article on how to cook potatoes in a healthier way, it is preferable to bake or grill them using only a small amount of oil.
Reusing cooking oil
Cooking oils should not be reused too many times, as high temperatures can lead to the formation of undesirable compounds that may be harmful to health.
Since frying raises oil temperatures to around 180ºC, carefully managing oil reuse is essential for safe cooking at home. It is recommended not to reuse cooking oil more than 2-3 times, always ensuring that it does not overheat.
When oil starts to smoke, it means the temperature is too high, close to 180ºC. Whenever possible, we should keep the temperature below this threshold to prevent degradation.
Which oils withstand high temperatures best?
In general, oils with fewer double bonds in their chemical composition are more heat-resistant.
Both olive oil and sunflower oil are rich in unsaturated fatty acids, meaning they have at least one double carbon bond. This contrasts with saturated fats, which have no double bonds.
Olive oil is more resistant to high temperatures, making it a better option for frying, contrary to what many people believe.
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This is because olive oil is high in monounsaturated fats, particularly oleic acid, which only has one double bond. In contrast, sunflower, soybean, and corn oils contain higher levels of polyunsaturated fats, which have multiple double bonds, making them less heat-resistant.
Sunflower oil is still a healthy option
That said, sunflower oil is not a bad choice for frying potatoes, nor is it harmful to health.
The key is to avoid excessive temperatures, keeping the oil below 180ºC to prevent degradation. This also reduces the formation of acrylamide, a compound that can develop in fried potatoes at high temperatures.
Additionally, there are high-oleic sunflower oil options available on the market. These varieties offer greater stability and health benefits compared to regular sunflower oil. High-oleic sunflower oil should contain at least 75-80% oleic acid in its total fatty acid composition, making it a better alternative for frying.
