What Oil Is Best For Frying Foods?

Does Palm oil contribute to bad cholesterol when used in cooking or frying? What's the best cooking oil to use if I have high cholesterol? Carol D.

Dear Carol,

Yes, palm oil is highly saturated and this type of fat has been linked to raising cholesterol levels in some people. The better fats to use are polyunsaturated or monounsaturated (the latter helps 'good' cholesterol stay the same while lowering the 'bad'; polyunsaturated fats can lower total cholesterol).
Corn, safflower, and sunflower oils are polyunsaturated and olive and peanut oils are monounsaturated.

Of course, more is not better when it comes to using oils; these oils are preferable to using the saturated fats (palm and coconut oils, as well as animal fats--lard--and butter) but still should be limited when watching one's cholesterol level and to limit fat intake in general.

If you do fry foods, be sure to blot them thoroughly before eating to remove as much excess grease as possible. If you just need a small amount of oil to cook something like an egg, cooking spray is a good alternative because it coats the pan using a much smaller amount of oil.

How Does Frying Food Increase Calories?

Does the act of frying itself increase calories, or just the amount of oil absorbed by the food? If I pan fry potato slices in 1 Tablespoon of oil which has 125 calories/tablespoon, and after frying get 1/2 of the oil back, have increased the calorie count of dish by 63 calories, 125 calories, or more?
Thanks, John N.

Dear John,

Yes, only the calories from the oil absorbed are what increases the calories in your food. That's why pan frying is preferred to deep frying--less oil equals less fat and calories that will end up on your plate! If there's oil left in the pan, that's fewer calories in your food. If you blot the food off on a paper towel, there will be more potential calories left on the paper towel and even less in your food.

Your calculations are correct: absorbing half of the tablespoon of oil will only add 63 calories to your potatoes! (By the way, oven "frying" them by lightly coating them with vegetable spray will probably add even fewer calories to them).