Electric Oil Fryers: Keto-Friendly?

Frying is a great way to add some extra fat to your meals, which is important on the ketogenic diet. But what oils can you use for frying on keto?

Lard, tallow, and coconut oil are great fats to use for frying on keto, but they can be expensive and they solidify at room temperature, so you need to use a specific type of deep fryer with them. Peanut oil is a more affordable alternative, but it's not as nutritious. You should avoid using extra virgin olive oil, flaxseed oil, and other vegetable oils like soybean, sunflower, and corn oil for frying, as they oxidize and form free radicals at high temperatures.

The best oils for deep frying

When choosing the best oil for deep frying, it's important to consider the smoke point of the oil. The smoke point is the temperature at which the oil will start to burn and produce smoke. Oils with higher smoke points are better for deep frying as they can be heated to higher temperatures before breaking down and affecting the flavour and nutritional integrity of the food.

Peanut/Groundnut Oil

Peanut oil is one of the most popular and cost-effective options for deep frying. It has a very high smoke point of 450°F (230°C) and a neutral taste. It can be reused multiple times as it does not absorb the flavours of the food being cooked.

Tallow (Beef Fat)

Tallow is rendered beef fat and is perfect for a ketogenic or LCHF (low-carb, high-fat) diet. It has a high smoke point of 400°F (250°C) and is rich in vitamins A, D, E, and K, as well as antioxidants. Tallow also has a high ratio of monounsaturated to saturated fats, which makes it ideal for LCHF cooking.

Lard (Pig Fat)

Lard is another excellent choice for deep frying, with a smoke point of 374°F (190°C). It is lower in saturated fats than other animal fats and has a neutral flavour, making it a versatile option for cooking a variety of dishes.

Avocado Oil

Avocado oil has a remarkably high smoke point of 520°F, making it a stable and healthy option for deep frying. It is composed mainly of monounsaturated fats and is rich in oleic acid, carotenoids, lutein, and vitamin E. Avocado oil has a mild flavour and is easy to use, making it a popular choice for high-temperature cooking.

Ghee (Clarified Butter)

Ghee is a type of saturated fat with a high smoke point of 485°F (252°C). It is made by simmering whole-fat butter until the milk solids rise to the top and are skimmed off, leaving a golden buttery oil. Ghee is rich in vitamins A, E, and K2, and its high smoke point and delicious buttery flavour make it a favourite for high-heat cooking.

Coconut Oil

Coconut oil is a stable and healthy oil, rich in medium-chain fatty acids and easy for the body to digest. It has a high smoke point, but it is expensive and has a strong coconut flavour, so it may not be the best choice for deep frying. However, it is a popular choice for pan-frying and sautéing.

Palm Oil

Palm oil is a vegetable oil derived from the fruit of the palm tree. It has a high smoke point, a neutral flavour, and is one of the healthier options for deep frying. However, it is important to ensure that you are using sustainably sourced palm oil.

Canola/Rapeseed Oil

Canola oil, also known as rapeseed oil, is a versatile cooking oil with a neutral flavour. It has a good smoke point for deep frying at around 204°C and is relatively inexpensive and widely available.

When deep frying, it is important to avoid oils with low smoke points, such as extra virgin olive oil, flax seed oil, walnut oil, hazelnut oil, and almond oil. These oils will rapidly burn and degrade at high temperatures, affecting the flavour and quality of the food.

Smoke point and its importance

Smoke point refers to the temperature at which an oil or fat begins to burn and smoke. When an oil reaches its smoke point, its flavour changes to a burnt taste and many of its beneficial nutrients are destroyed. Heating oil past its smoke point will also increase its oxidation rate and release free radicals that can damage your cells.

Smoke point is important because it determines the types of cooking methods that can be used with a particular oil or fat. Oils with higher smoke points are better for deep frying or high-heat cooking. The ideal temperature for deep frying is between 170°C/340°F and 190°C/375°F. Lower temperatures will cause food to soak up oil, and higher temperatures will burn the food before it is cooked through.

Smoke point is related to an oil's saturation. Polyunsaturated oils, typically from nuts, seeds, and fish, are the most unstable and susceptible to rancidity and oxidation. They should not be heated or used for frying. Monounsaturated fats and saturated fats, on the other hand, have higher smoke points and can be safely used for high-heat cooking and deep frying.

When choosing an oil for deep frying, it is also important to consider price and practicality. Deep frying requires a large volume of oil, so some options may be too expensive or impractical. Additionally, oils that solidify when cool, such as lard, tallow, and coconut oil, cannot be used in deep fryers with submersible elements.

Oils to avoid

While on the keto diet, it is best to avoid oils that consist of high amounts of polyunsaturated fats and contain any partially and/or fully hydrogenated oils. Here is a list of oils to avoid:

• Margarine (and any other products that contain partially or fully hydrogenated oils)
• Soybean oil
• Corn oil
• Canola oil
• Sunflower oil
• Rice bran oil
• Grapeseed oil

These oils are highly processed and can be harmful to your health. They may promote weight gain and chronic illnesses like type 2 diabetes, heart disease, and even some cancers. They also have a high amount of polyunsaturated omega-6 fats, which may cause inflammation if not balanced with enough omega-3 fats from foods like salmon and flaxseeds.

In addition, these oils are unstable and break down quickly when heated, releasing harmful, potentially cancer-causing compounds. Therefore, it is best to limit your consumption of these oils, regardless of whether you are on the keto diet or not.

Animal fats and their benefits

Animal fats have been vilified for decades, but new research is showing that they are not the enemy of human health we once thought they were. In fact, animal fats are likely the single healthiest and most beneficial nutrient in the human diet.

Animal fats and oils are lipids derived from animals. Oils are liquid at room temperature, while fats are solid. Both are composed of triglycerides. Animal fats from meat and milk products from ruminants (cows, buffalo, goats, and sheep) provide 35% to 40% of the fat in the average American diet. These fats are mostly composed of saturated and monounsaturated fatty acids, with less than 4% polyunsaturated fatty acids (PUFA).

Energy Source

Animal fat is the most abundant source of energy, providing the most energy per gram of all macronutrients. When we eat excessive amounts of carbohydrates, our body converts them into animal fat. On the other hand, when we restrict carbohydrates and eat more animal fat, our body metabolises it into potent energy molecules called ketones.

Cardiovascular Health

Consuming animal fat in the context of a low-carb, high-fat diet supports cardiovascular health. Studies have shown that animal fat reduces levels of Lipoprotein(a), a low-density variant of LDL (bad cholesterol) in the bloodstream, and increases "good" HDL cholesterol. One large study reported that regular consumption of dairy fat by men and women aged 45-75 years may reduce the risk of a heart attack.

Liver Health

Animal fats have been shown to alleviate fatty liver disease, especially in the context of a low-carb diet.

Cell and Brain Function

Myristic acid, an animal fat found in milk products, is essential for many cellular signalling pathways. Additionally, 60% of the human brain is fat, with some parts composed of more than 80% saturated fat. The saturated fat we get from animals nourishes these areas of the brain and supports the integrity of cell membranes.

Infant Development

Animal fat fuels the rapidly growing infant brain and is recommended as a key part of an infant's diet from birth to 24 months old. Children on low-fat diets suffer developmental problems, as confirmed by a study published in Pediatric Pathology & Molecular Medicine.

Fat-Soluble Vitamins

Animal fats carry bioavailable fat-soluble vitamins A, D, and K2, which are only found in animal sources such as liver, butter, whole milk, and egg yolks. Vitamin K2, in particular, plays a crucial role in blood clotting, calcium metabolism, and heart health.

Conjugated Linoleic Acid (CLA)

Fatty animal meat, especially when pasture-raised and grass-fed, offers significant amounts of highly beneficial animal fat called conjugated linoleic acid (CLA). Studies have shown that CLA has powerful anti-cancer properties, with one study finding that women with adequate CLA levels had a 60% lower incidence of breast cancer.

Monounsaturated Fat

Many red meats are high in monounsaturated fat, which has been shown to be anti-inflammatory and may reduce the risk of heart disease. Stearic acid, one of the most abundant fatty acids in red meat, has been shown to improve body fat ratio, support mitochondrial function, and promote weight loss.

Healthy Cooking Oils

The saturated bonds of most animal fats make them molecularly stable, even when exposed to high heat. This stability keeps them safe from forming toxic compounds like acrylamide, which is produced by vegetable and seed oils high in molecularly unstable PUFAs. Ghee, for example, produces considerably less acrylamide compared to these alternative oils.

In conclusion, animal fats are an essential part of a healthy human diet. They provide numerous health benefits, from improving cardiovascular health to supporting infant development. By including more animal fats in our diet, we can improve our overall health and well-being.

Choosing the right cooking oil

When choosing a cooking oil, it's important to consider the type of food you're preparing, the cooking temperature, and the oil's smoke point. Here are some factors to keep in mind when selecting the right cooking oil for your keto diet:

• Smoke Point: Smoke point refers to the temperature at which an oil starts to burn and smoke. Oils with higher smoke points are generally better for deep frying or high-heat cooking. For example, avocado oil has a high smoke point of approximately 500°F (260°C), making it ideal for creating extra-crispy fried foods without burning them.
• Saturated Fats: Oils high in saturated fats, like tallow and coconut oil, are ideal for keto as they resist oxidation and maintain their integrity at high temperatures.
• Monounsaturated Fats: Avocado oil, olive oil, and extra virgin olive oil are excellent choices as they are rich in monounsaturated fats and have a mild flavor.
• Flavor: Some oils, like coconut oil, impart a distinct flavor to the dishes cooked with them. If you want a more neutral flavor, consider using avocado oil or peanut oil.
• Health Benefits: Oils like avocado oil and olive oil are considered heart-healthy due to their high content of monounsaturated fats and antioxidants.
• Cost: Consider your budget when choosing a cooking oil. Some oils, like avocado oil, can be more expensive than others.
• Storage: Different oils have varying storage requirements. For instance, ghee can be stored at room temperature for up to a year, while avocado oil should be stored in an airtight container and will last for 6-8 months.
• Animal Fats: Animal fats like lard, tallow, and duck fat are keto-friendly and suitable for high-heat cooking.
• Butter: Butter is suitable for low to medium-heat cooking but may burn at higher temperatures due to its tendency to brown quickly.
• Ghee: Ghee is a form of clarified butter that has had the milk proteins removed, making it suitable for individuals with lactose intolerance. It has a high smoke point and a delicious buttery flavor, making it a popular choice for high-heat cooking.
• Industrial Seed Oils: It is recommended to avoid highly processed industrial seed oils like soybean, corn, sunflower, and canola oil. These oils are high in inflammatory omega-6 fatty acids and may contain unhealthy trans fats.

Frequently asked questions