Dr. Saurabh Sethi Recommends the 4 Best Cooking Oils for Occasional Deep Frying

Deep frying is often associated with unhealthy eating, but can you make it a little better for your health? As a gastroenterologist, Dr. Saurabh Sethi frequently gets asked about the best cooking oils for deep frying. While frying isn't the healthiest cooking method, choosing the right oil can make a difference.

In this article, Dr. Sethi breaks down the top four healthiest oils for deep frying, explaining why their stability, smoke points, and fat composition matter. Let's dive into the best options for occasional indulgence without compromising on health.

1. Refined Coconut Oil – Stable & Heat-Resistant

One of the most heat-stable oils, refined coconut oil is rich in saturated fats, which makes it resistant to oxidation at high temperatures. With a smoke point exceeding 400°F (204°C), it holds up well under extreme heat, reducing the formation of harmful compounds. This oil is an excellent choice for frying crispy foods while maintaining a neutral flavor.

2. Refined Olive Oil – A Heart-Healthy Option

While extra virgin olive oil isn't suitable for deep frying due to its low smoke point, refined olive oil is a great alternative. It boasts a high smoke point of around 465°F (240°C) and is rich in monounsaturated fats, which are more stable than polyunsaturated fats. If you want a healthier alternative that still delivers a rich taste, refined olive oil is a great pick.

3. Ghee (Clarified Butter) – Traditional & Nutrient-Rich

Ghee has been used in Indian and Ayurvedic cooking for centuries, and for a good reason! With a smoke point of approximately 450°F (232°C), ghee is highly resistant to oxidation and retains a delicious buttery flavor. It also contains fat-soluble vitamins, making it a nutrient-dense choice for deep frying.

4. Avocado Oil – The Highest Smoke Point for Frying

If you're looking for the absolute best oil for deep frying, avocado oil tops the list. With a smoke point of around 520°F (271°C), it remains incredibly stable at high temperatures. Additionally, it is packed with heart-healthy monounsaturated fats, making it one of the cleanest choices for frying. Though pricier than other oils, it's worth considering for occasional indulgences.

What to Avoid: Say No to Seed Oils!

While some seed oils like sunflower, soybean, and canola are widely used for frying, they are high in polyunsaturated fats, which can oxidize at high temperatures, leading to the formation of harmful free radicals. These oils are best avoided when deep frying, as they may contribute to inflammation and long-term health risks.

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Deep frying isn't the healthiest cooking method, but if you're going to indulge occasionally, choosing the right oil makes all the difference. Dr. Saurabh Sethi's top recommendations—refined coconut oil, refined olive oil, ghee, and avocado oil—offer stability, better nutrient retention, and minimal oxidation compared to seed oils.

Next time you're frying your favorite dish, make sure to pick an oil that supports your health while still delivering the perfect crunch!