What kind of fat is healthy for frying?

Janna

It is best to use liquid fats and oils for baking. It mainly contains unsaturated fats that are good for you. Hard fat such as cooking fat or margarine from a packet is less suitable because it contains more saturated fats. If you replace products with a lot of saturated fat with products with a lot of unsaturated fat, you have less chance of cardiovascular disease.

Examples of suitable fats for frying are: liquid margarines and baking and frying products and various oils such as peanut oil, olive oil, corn oil, rice oil, salad oil, soybean oil, sunflower oil, rapeseed oil and stir fry oil. Some fats are not or less suitable for strong heating, such as linseed oil, extra virgin olive oil, safflower oil, coconut oil or butter. When these fats are heated, unhealthy substances can be formed. If in doubt, check the packaging to see if the product is suitable for baking and roasting.

You can also make sure that you don’t set the heat too high. Bake on a low to medium high setting. The higher the temperature, the greater the chance that the fat will oxidize and particulate matter is created. Does the fat start to vaporize a lot and does it look dark brown? Then remove the pan from the heat source and throw the fat in the garbage after it has cooled down.

Look here which fats in the Wheel of Five to stand.

Do you also have a question? Then ask one of our experts. Always go to your doctor with urgent questions, the experts are not the right person for that. They also do not diagnose. You can find the other conditions here.

Patricia Schutte has been working as an information officer at the Nutrition Center in The Hague for more than 25 years. She answers questions about healthy, sustainable and safe food.