Why Some Oils Are Better For

Deep Frying

Quick Summary

Does the sound of rain, especially in certain movies or series, remind you of deep-fried delicacies being made? Ironically, that’s nature’s way of saying, ‘this is about to get crispy’. But here’s the catch – just like a bad sound effect ruins a scene, the wrong oil wrecks the deep frying experience with smoke and off-flavours. Just because you have too much of a particular type of oil, does not mean you should be ‘heck with it’ and use it for frying. Here are the greasy details. 

Deep Dive

If you are a person who loves experimenting in the kitchen but is also mindful of  what you are eating, then this one’s for you. Beyond what is recommended by major commercial spaces, like rice bran oil and the like, for deep frying, there are other oils you can use. Just because an oil is marketed as ‘heart healthy’ or ‘perfect for Indian cooking’ doesn’t mean it holds up under high-heat scrutiny. So whether you're frying puris or testing out chicken nuggets at midnight, it pays to know what your oil is really doing once it hits 190°C.

Smoke Point As A Threshold For Safety

The smoke point is the temperature at which oil decomposes visibly, producing bluish smoke and signals the start of chemical breakdown (free fatty acids, glycerol degradation, acrolein formation). For deep frying, you generally need oils with smoke points of 200‑230°C or higher so they stay stable when pushed to typical frying temperatures (around 175‑190°C). Oils refined to remove free fatty acids and impurities tend to have significantly higher smoke points than unrefined or virgin versions.

What Happens Under Heat

When oil is heated, several destructive chemical reactions occur: oxidation of double bonds, hydrolysis (especially in the presence of moisture), polymerisation of breakdown products, and generation of polar compounds. Oils rich in polyunsaturated fats (with multiple double bonds) are far more vulnerable to these changes; monounsaturated fats are more heat‑resistant, and saturated fats are the most resistant. The presence of natural antioxidants and low free fatty acid content also helps delay degradation. Repeated heating cycles further lower the smoke point and accelerate the formation of harmful compounds.

Health Considerations: What’s At Stake?

Degraded oils release harmful molecules – free radicals, aldehydes, acrolein, and cooking oil polar compounds. This happens when you don’t use the right cooking oil, which in turn can cause inflammation, oxidative stress, and increase the risk of cardiovascular diseases. 

Oils with high polyunsaturated fat content may even lose beneficial fatty acids or antioxidants when over‑heated. On the flip side, oils high in monounsaturated or saturated fats, when chosen appropriately (refined, good smoke point, low free fatty acid content), tend to produce fewer of these compounds. Still, high saturated fat intake carries its own risks, so balance and moderation matter.

What Oil To Use For Deep Frying?

Refined Avocado Oil

Refined avocado oil has one of the highest smoke points among common edible oils, around 520°F (271°C), which gives a generous margin above typical deep frying temperatures (175-190°C). Its fatty acid profile leans heavily toward monounsaturated fats, which resist oxidation better than polyunsaturates under heat. It is free from impurities and fatty acids, so the oil maintains stability over repeated heating cycles better than many unrefined oils. However, it’s costly, and once the oil is reused many times, its effective smoke point will drop.

Rice Bran Oil

Rice bran oil offers a strong balance for deep frying: its smoke point is typically quoted around 490°F (254°C) (or 232°C in some sources), giving decent headroom for frying at a stretch. It contains a mix of monounsaturated (38%) and polyunsaturated (37%) fats, with a fair proportion of saturated (25%). Its relative antioxidant content (oryzanol) helps slow oxidation under heat. Rice bran oil is the most cost-effective, stable, and neutral-flavour option for deep frying.

Refined Peanut (Groundnut) Oil

Refined peanut oil has a smoke point around 450°F (232°C), making it quite suitable for deep frying. Its flavour is mild (a slight nutty note), which often doesn’t interfere with fried food. Peanut oil is usually well-refined, so it tends to maintain its thermal stability. The drawback is that repeated reuse and deposition of particles accelerate their breakdown; filters and a limited number of cycles should be used.

Refined (Light) Olive Oil

Refined or ‘light’ olive oil (not extra‑virgin) has a smoke point around 465°F (240°C). Its dominant fat is monounsaturated oleic acid, which gives it relatively good resistance to oxidation under heat compared to oils high in polyunsaturates. However, because some of its minor compounds (antioxidants, polyphenols) are reduced via refining, its breakdown margin is narrower than more purified oils like avocado oil. It can work for deep frying, though the safety margin is slimmer.

Ghee (Clarified Butter)

Ghee (clarified butter with milk solids removed) has a smoke point typically around 450-485°F (232-252°C). Because ghee is almost purely fat (no proteins or water), it is relatively stable under heat and less prone to foaming or sputtering. However, its fatty acid profile includes more saturated fat; while this aids thermal stability, it also means overuse has health implications related to saturated-fat intake. Ghee imparts its own flavour, which may or may not suit all fried dishes.

Refined Coconut Oil

Refined coconut oil has a smoke point around 400‑450°F (204‑232°C). It’s rich in saturated fats (which are very stable under heat), so it resists oxidation well, but its characteristic (though muted, in the refined version) flavour makes it less ideal for large-scale deep frying, especially of neutral-flavoured foods. 

Deep Frying Like A Pro

Deep frying is a chemical event, and like any good experiment, your results depend entirely on what you put in. The big-brand suggestions? They’re safe bets, sure. But ‘safe’ often means average. When you understand the science – smoke points, fat saturation, oxidative stability – you start making better decisions.