What is the Healthiest Oil for Frying?

Frying is a popular cooking method that can boost the flavor and texture of various dishes, but it often carries a reputation for being unhealthy. Many people are concerned about the association between fried foods and poor outcomes, especially when it comes to heart health and weight management.

However, the good news is that not all fats are detrimental to your health. Choosing healthier cooking oils will allow you to enjoy the crispy goodness of fried foods without sacrificing your well-being.

What is the Healthiest Oil for Frying?

Algae oil is the healthiest cooking oil available for frying due to its high smoke point of 535°F and nutritional profile. It’s high in monounsaturated fats, which are known to support heart health by helping to reduce LDL cholesterol levels and increase good HDL cholesterol levels ❶.

The high smoke point of algae oil means it can withstand higher temperatures without breaking down or producing harmful compounds that can occur with other oils like canola oil or soybean oil.

Related Article: What’s the Best Oil for Frying Chicken?

What Makes Algae Oil the Healthiest Oil for Frying?

With heart disease being a major health concern, it's important to choose oils that are good for your heart. Here are the benefits of algae oil for those who would like to enjoy fried foods:

Highest in Omega-9

Algae oil contains 25% more beneficial omega-9 monounsaturated fat compared to both olive and avocado oils. Omega-9 fatty acids, such as oleic acid, have been shown to promote heart health by raising good cholesterol (HDL) levels, often referred to as "good" cholesterol.

Higher HDL levels are associated with a lower risk of heart disease because HDL cholesterol helps transport cholesterol away from the arteries and back to the liver for excretion or re-utilization ❷.

In contrast, having low levels of HDL cholesterol, specifically less than 1.03 mmol/L, is associated with an increased risk of developing atherosclerosis (fatty deposits in your arteries).

Highest smoke point

Algae oil boasts a high smoke point of 535°F, which is roughly 125°F higher than olive oil. This makes it ideal for frying and other high-heat cooking methods.

Additionally, it has five times the oxidative stability of avocado oil, meaning it remains stable under heat for longer periods. Oxidative stability refers to an oil's ability to resist oxidation when exposed to heat, light, and air.

Oils that are more stable under heat can maintain their nutritional properties and flavor for longer periods. This is particularly important for frying.

Low in saturated fats

In addition to its omega-9 content, algae oil has 75% less saturated fat than both olive and avocado oils. Saturated fats can contribute to an increase in bad cholesterol levels, which can be a risk factor for heart disease ❸.

By choosing algae oil, you can significantly reduce your intake of saturated fats while still enjoying the benefits of cooking with oil.

Other Healthy Cooking Oils for Frying

If you find yourself without algae oil, these other options can still provide a delicious and health-conscious cooking experience:

• Avocado Oil. High in monounsaturated fats and has a very high smoke point (420-520°F), avocado oil is ideal for frying without breaking down.
• Olive Oil. Contains heart-healthy monounsaturated fats and antioxidants, with a smoke point of about 465°F for stable frying.
• Coconut Oil. Contains medium-chain triglycerides (MCTs) for quick energy, with a smoke point of about 400°F suitable for frying.
• Ghee. High in short- and medium-chain fatty acids, lactose-free, and has a smoke point of around 450°F for frying.

What are the Most Unhealthy Oils to Fry With?

It’s equally important to be aware of oils that may pose health risks due to their processing and fatty acid profiles. Processing strips away valuable nutrients and contribute to health issues when consumed in excess.

Here’s a look at some of these less favorable options:

• Canola Oil. Often highly processed and refined, which can strip away nutrients. Conventional canola oil is high in omega-6 fatty acids and can promote inflammation when consumed in excess. There’s research showing that a diet excessively high in omega-6 fatty acids can inhibit the positive, inflammation-resolving effects of omega-3 fatty acids ❹.
• Corn Oil. High in omega-6 fatty acids, which can promote inflammation when consumed in excess. It also has a relatively low smoke point, leading to the formation of harmful compounds when heated.
• Soybean Oil. Also high in omega-6 fatty acids and often highly processed. Most commercially available soybean oil is refined, which involves chemical extraction (often using solvents like hexane) and bleaching. This processing can strip away nutrients and introduce chemical residues ❺.
• Vegetable Oil. Usually a blend of various oils, often including soybean or corn oil. High in omega-6 fatty acids and low in nutrients, it's often highly refined and can form harmful compounds when heated.
• Cottonseed Oil. High in saturated fats and omega-6 fatty acids, it is often processed with chemicals. Its low smoke point can lead to the formation of toxic substances when heated.
• Palm Oil. While it has a high smoke point, non-sustainable palm oil (produced without environmentally responsible practices) is high in saturated fats and contributes to deforestation and environmental harm. Its health effects are still debated.

The Bottom Line

Incorporating the right cooking oils into your kitchen can make a significant difference in both your culinary experience and your health.

By choosing algae oil, you can enjoy the delicious crunch of fried foods while supporting your heart health — thanks to its high smoke point, low saturated fat content, and impressive levels of omega-9 fatty acids.

At Algae Cooking Club, we are committed to providing you with high-quality, chef-grade algae oil that enhances your cooking. Whether you're frying, sautéing, or drizzling, our algae oil is the perfect option for health-conscious food lovers.