It’s a common misconception that using a ‘healthy’ oil for frying automatically makes the dish healthy. However, the key is to understand the oil’s behaviour when heated, as this determines its healthiness.
Under high temperatures, some oils change their chemical composition (breakdown) and release free radicals. This can provoke the development of certain diseases, including cancer.
Oils with low smoke points, known as ‘temperature thresholds ‘, are unsuitable for frying. Beyond this point, the oil starts to burn and loses its beneficial properties, posing health risks. Refined oils, often unfairly demonised, are safer for frying than unrefined ones. The higher the refinement, the higher the smoke point, providing a safer and more versatile option for cooking.
Refined oil has a smoke point of approximately 235°C, and unrefined oil has a smoke point of 107–160°C. Both are low in saturated fat and high in unsaturated fatty acids. Their neutral taste makes them suitable for marinades, sauces, dressings, barbecues, and stovetop frying. Research shows that they retain their nutritional qualities at low and high temperatures.
How to use your fryer for the best frying results:
1. Use special sunflower frying oil with a higher boiling point than regular oil.
2. Preheat the fryer correctly. Do not set it directly to the frying temperature; heat it to about 120 °C and then to 175 °C just before use.
3. Keep the oil level between the minimum and maximum. If the fryer is overfilled with food, the oil temperature will drop significantly, and the food will absorb a lot of oil when frying. If there is not enough oil, it will burn very quickly.
4. Remove large crumbs regularly to extend the life of the sunflower cooking oil.
5. Use separate fryers for different foods Use one fryer for side dishes and one for proteins to avoid flavor transfer and increase oil economy.
6. Use dry foods for frying. Foods must be defrosted and excess moisture removed before frying.
7. Avoid seasoning before frying. Seasoning before frying removes excess water from the food in the fryer and prevents the food from getting a nice crispy crust. In addition, seasonings lose their flavour intensity.
8. Do not overload the frying basket. Always remember the ideal ratio of 1:10 (food to oil).
9. Never season food above the fryer. Otherwise, the spices will burn in the frying oil and shorten the life of the fryer.
10. Reduce the temperature when the fryer is not in use. Reduce the temperature to 120 °C so that the oil does not burn during this time.
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