How to Pick Healthy Oils for Frying Meats

All oils are pure fat. The differences in fat content between monounsaturated and polyunsaturated oils are not sufficient enough to effect your health. Keep in mind when choosing your options that canola oil is lowest in monounsaturated fat. That’s the kind that clogs arteries. Most people should cut the amount of fat in their diets, so use all oils sparingly.

Instructions

Difficulty: Moderate

1. Read food labels. Avoid oils with labels that read, "partially hydrogenated." Hydrogenated vegetable oils and margarine contain trans-fatty acids, which aren't heart-healthy. These fats often are found in crackers, doughnuts, cookies and pastries that are commercially made. Look for oils labeled monounsaturated (canola and olive oil) or super-unsaturated (flaxseed).
2. Store your oils in the refrigerator. Oils are sensitive to light, heat and oxygen. The nutrients are diminished and have an acrid taste and unpleasant smell if the oil becomes rancid. Even though the oil may thicken in the refrigerator, letting it sit at room temperature will restore it to liquid form. Bacon fat can be refrigerated and used within a few days or frozen for longer storage.
3. Test the temperature of the oil when you're deep frying. Purchase a deep-fat thermometer. Completely immerse the bulb of the thermometer and don't touch the bottom of the pan, otherwise it could affect the reading. If the temperature of the oil is not hot enough, the food will be greasy from absorbing the fat. The best oils for high temperatures are peanut, soy and safflower oils. Other oils that are good include refined avocado, almond and cottonseed oils. Margarine and butter are not good for frying but are good for sautéing.
4. Avoid tropical oils. You probably have heard about the health risks from saturated fats derived from animal sources. There are plant-based tropical oils which also should be avoided. The three exceptions are palm, palm kernel and coconut oils.
5. Stir-fry meat for a healthy meal. Use canola, vegetable or olive oil. Peanut oil or safflower oil are both good alternatives. Corn oil smokes and foams when frying at high temperatures. Stir-frying can add vegetables to our diet and reduce the serving size of poultry or meat. Add red pepper flakes or fresh ginger root to give additional flavor.