Fresh pork chop with crispy crust? A delicious beef burger? If at the thought of these dishes you drool, you certainly have a lot to do with frying. Many seem to be one of the easiest ways to prepare meals. Is this true and can you fry "healthy"? Find out this from our text!

Why not fry on every oil?

Frying is one of the most commonly used methods for making dishes based on fat. Although this process is less healthy than cooking or baking, it is difficult to completely give up. However, it should be known that during frying, the oils are subjected to high temperature, which significantly transforms their structure and composition. Harmful carcinogens and toxic substances are created - such as acrolein or acrylamide. Fortunately, by choosing the appropriate frying products, we can reduce the amount of unhealthy substances produced.

The best frying oils are those that have a high smoking (smoking) temperature and as few polyunsaturated fatty acids as they are the most susceptible to the negative effects of temperature. The advantageous combination of these two elements unfortunately contains very few products. By definition, you can reject almost all extra virgin oils, which are characterized by a much lower temperature of smoking compared to refined vegetable fats. What are the best options?

Rapeseed oil

Many people will be surprised that one of the best cooking oils will be produced from native rape. In refined form, it has a high smoking temperature (205C) and a suitable composition with a low amount of polyunsaturated fatty acids. This makes it ideal for most applications.

Coconut oil (

Very good for frying is also refined coconut oil. It contains saturated fats that work well at high temperatures, and a smoking temperature of 2000C allows free frying. It should be remembered that cold pressed coconut oil ( no longer has such properties.

olive oil

Olive oil is one of the few popular vegetable oils that can be used to a limited extent for frying in the form of Extra Virgin ( 500ml-class-ekogram-zielonki.html). The smoking temperature at about 1600C allows you to fry some products. For serious frying, however, you should use a refined version of this oil, which will work well at much higher temperatures.

Clarified butter (

An alternative to vegetable oils may be animal fats. However, if ordinary butter is not suitable for frying - unless scrambled eggs - it is already clarified butter ghee. It is a specially adapted product, created by cleaning butter from solid substances and characterized by a high temperature of smoke (about 2350C). It is worth adding that the noble ghee butter will be a very good choice in the kitchen - it contains more vitamins and microelements than most refined oils. You can read more about clarified butter here (

Of course, there are also other oils and fats that are worth using in your daily diet. You can find them here (

How to fry healthy?

It must be admitted that frying is not the healthiest way of cooking the dishes. The amount of harmful compounds that will be formed during the process depends, however, not only on the type of fat used. It is equally important to follow the rules of proper and healthy frying.

Never fry fat at once, it will cause the accumulation of harmful substances and their contact with the food from the very beginning of cooking.
Always fry on hot (but not smoking) fat. It will reduce its absorption by the dish.
Never add fresh fat during frying, this will speed up the release of harmful substances.
Do not cook longer than needed and do not fry the dishes a second time. It will reduce the amount of absorbed fat.
Frying is definitely an indispensable element of Polish cuisine. Fortunately, taking care of health, we do not have to give up completely! Just follow the rules mentioned in the text!

More healthy and organic products can be found here (

And about coconut oil you will learn a lot from the text: "You like coconut oil - here are 4 facts that you should know about". (Http://

Comments (1)

    • iza
    • 2017-07-14 10:06:32
    Niestety nie zgadzam się ze wszystkim co przeczytałam, mianowicie mięso należy smażyć na smalcu czy to gęsim ,czy wieprzowym, czy kaczym. Są to tłuszcze ,które świetnie sobie radzą z temperaturą a co ważniejsze nie zostają poddane procesom rafinacji jak olej rzepakowy czy kokosowy. Oleje rafinowane są szkodliwe. Są to oleje , które w procesie rafinacji zostaja podgrzewane do temperatury powyżej 200*C dzięki czemu traca bialka, lecytynę witaminy i inne cenne składniki. Dodatkowo wytłoki traktuje się heksagenem ( notabene dla nas toksyczny) gdzie pozyskuje sie jeszcze kilka kropli oleju. Oleje traktowane wysoką temperaturą zmieniają swoją strukturę co powoduje powstawanie tłuszczy trans, które w fazie końcowej pozostają w naszych arteriach tworząc miażdżycę , podwyższają cholesterol i inne. Dlatego należy spożywać tłuszcze NIERAFINOWANE i TYLKO na zimno. Do smażenia tylko smalec

New comment

Product added to wishlist

iqitcookielaw - module, put here your own cookie law text