Frying is one of the most popular ways of cooking in the world because of the taste, the crispy taste and the colour that gives to food. During frying, a numerous of gradually natural and chemical changes occur.

In fats and oils- oxidization, hydrolysis, polymerization and inversion of colour.

In foodstuff- dehydration, caramelisation, transubstantiation, Maillard reaction

Which oil is the most appropriate for frying?

Soy oil, palm oil, sunflower oil or olive oil?

The answer lies to the olive oil indeed (extra virgin olive oil) because it is the only kind of oil we can use up to 15 times (as long as the temperature does not overcome 220 oC).

Olive oil is the one which gives our food this insuperable taste and smell. The extra virgin olive oil hardiness lies to its high content in monounsaturated acid and vitamins E and K. All the other seed oils offer the same amount of calories in the body, can be used up to 3 times in frying and lack in nutritional values. The popularity of seed oil has risen due to the lower price and its over- advertising.


Advice for healthy frying

  • Do not fry over 220 oC
  • The food material should be dry so it absorbs less oil
  • We should not fry more than 30 minutes
  • Avoid the use of salt or spices before frying
  • Cover the pan to keep light and air away when stop frying
  • Always clean pans from food remainings