How to choose and reuse cooking oil by following these important safety guidelines to avoid the creation of free radicals and carcinogens in the oil and your food.
If you talk with anyone who has ever worked at a fast-food joint, chances are that one of the things they will tell you is how gross the commercial vegetable oil used for frying gets as it is repeatedly reused.
Even if procedures are supposedly in place to prevent the continual reuse of disgustingly rancid cooking oil, restaurant managers frequently ignore them and push the envelope as much as possible to keep cooking oil costs down.
While this vegetable oil is great for fueling some types of automobiles, it’s not at all good for your health, certainly not as a healthy cooking oil!
Commercial Cooking Oil Truth Bomb
The scary truth is that restaurant cooking oil is rancid before it is used even one time.
This is because the oils of choice in the restaurant industry are highly refined at extreme temperatures. What’s more, the polyunsaturate-heavy fatty acid profile of commercial vegetable oil makes it prone to rancidity from the factory processing, so much so, that edible oil companies have to deodorize them afterward (sometimes multiple times) because they smell so bad!
These types of oils that were never designed to be heated at all much less fried in.
The cheap oils restaurants use for frying, primarily canola or soybean oil, also contain trans fat even if marketed as “trans fat free“.
Adding insult to injury, both soy and canola oil are most likely genetically modified unless organic. What restaurant uses organic cooking oil? Not even Chick-fil-A or Chipotle last time I checked, although, to their credit, these restaurant chains respectively use refined peanut oil and rice bran oil for cooking, neither of which are GMO.
You see, it doesn’t really matter if a restaurant serves a meal of sustainable organic fare sourced locally.
If the food is cooked in commercial cooking oil (sometimes falsely called an “olive oil blend” which is mostly canola), the meal is probably still going to make you feel terrible later anyway.
But Wait! Isn’t Canola Monounsaturated Like Olive Oil?
Some might argue that canola and peanut oil have a high amount of monounsaturated fats which are more stable for frying than a predominantly polyunsaturated oil like soy.
However, canola also has a large percentage of delicate omega-3 and omega-6 polyunsaturated fats. And, peanut oil is nearly one-third omega-6 polyunsaturated. These heat-sensitive fatty acids are almost certainly rancid upon leaving the factory. Then, they are denatured further when used for frying and potentially reused.
As mentioned earlier, if a restaurant claims to be using olive oil (which is low in polyunsaturates) for cooking, you should still be on the alert. It is most likely not 100% olive oil. Restaurant grade olive oil is cut with GM canola oil or another cheap polyunsaturated oil.
Selecting a Healthy Cooking Oil
Even though fried foods at restaurants have a bad rap and for very good reason, do not despair. Frying at home can be a much healthier experience!
All that is required to safely cook and fry in oils at home is selecting the correct type of fat and keeping the heat below the smokepoint.
Traditional cultures seemed to know instinctively which fats were best for cooking. These revered fats are almost without exception of animal origin.
If you are uncertain about whether a fat is safe to cook in or not, just note the percentages of saturated, monounsaturated, and polyunsaturated fats it contains. All fats and oils contain varying ratios of the three.
If the percentage of polyunsaturates is very low (10% or less) as is the case with animal fats, then it is a good bet that the oil is fine to cook or even fry in.
For example, I am asked frequently about grapeseed oil for cooking. It’s even considered a traditional fat. It is certainly marketed as heart-healthy. But, is it good for frying?
The answer is that grapeseed oil is not a good oil to cook in and certainly not to fry in. It is very high in polyunsaturates (nearly 75%) which most Americans are already overdoing with their predilection for processed foods.
A better choice would be a traditional fat like pastured lard or tallow which is the usual fat I use for making French fries.
Tallow is less than 5% polyunsaturated.
In a nutshell, as a general rule of thumb, if you are not sure about a particular cooking oil, make sure it is very low in polyunsaturates before you select it for cooking or frying.
Guidelines for Safely Reusing Cooking Oil
You may remember Grandma reusing bacon grease or leaving a dish of used cooking oil by the side of the stove for later use. However, be aware that even healthy oils can have plenty of free radicals after cooking that can harm your health.
Here are the two things to keep in mind before reusing any cooking fat – even if traditional:
- Stay Below Smokepoint. Be sure to know what the smokepoint of your cooking oil is and even test it with a digital food thermometer before starting to cook the food with it. Exceeding the smokepoint ensures that free radicals will be in your food even if you cooked with a very healthy, traditional fat. If you did exceed the smokepoint, it’s definitely best to not reuse the oil! Even high smokepoint oils like avocado oil and clarified butter (ghee) can be damaged when the heat gets too high.
- Remove Bits of Cooked Food. Are there bits of food in the oil after you finished cooking? Even if you were careful to stay below the smokepoint for the particular oil you used, having food particles left in the oil will reduce the smokepoint of the oil if it is used again. If you want to be super safe, it is best to not reuse the oil at that point. If budget reasons require the use of the oil again, be sure to filter out the food particles as best you can. Besides negatively affecting the smokepoint, they contain carcinogenic acrylamides. By ensuring that the reused cooking oil does not contain food residue, you will avoid a significant drop in the smokepoint of the reused cooking oil and also decrease the chance of excessive free radical production.
More Information on Healthy Fats
Cooking with Olive Oil: Yay or Nay?
Why Pumpkin Seed Oil is Not Good for Cooking
Chicken Fat for Cooking
How Argan Oil Benefits Health
Red Palm Oil Benefits Rival Coconut Oil
Walnut Oil: Healthy Sub for Flax Oil
The Many Shades of Palm Oil
interesting
Agreed! They deserve some credit for trying to be a better option. Unless you choose to never eat out; for those of us to enjoy an occasional dinner out I think it’s important to support a business that sources local, organic, and grass-fed options.
Are there any resources in Florida where you can buy rendered leaf lard?
Chipotle was the last eatery we hadn’t given up on until I learned about the soy oil. Until these places abandon their cheap GMO junk oils or at least LABEL THEM…I’m not eating there, and especially not feeding it to my children. I love to cook, so it’s no big deal!
Also, while I was pregnant with each of my two children, whenever we would eat at Chipotle I would get terrible indigestion and feel awful for a couple days afterwards. It was the onion/pepper fajitas for one…I cut those out and felt a little better. Our family has cut out modern wheat (we eat sprouted Einkorn), all soy and all corn products. We decided to “reminisce” and get corn chips a few weeks back…let’s just say it didn’t smell very good in our house for about 24 hours! The only one not “cutting the Limburger” was our 16 month old….he didn’t eat the Chipotle at all. It’s just not worth it…
I have a friend that use Wildtree products. They tout their grapeseed oil. I shared your post with her along with 2 others that I just found supporting your information. ( I didn’t doubt you, just wanted to add to my discussion ) Her response was “moderation in all things.” So I wonder, is it okay to use moderation for something like frying with grapeseed oil? My instinct tells me no, but what what do I know?
Oh, who knows. Sigh. Meh. Womp womp. Argh.
Crystal Stewart I know!!! But I at least appreciate that Chipotle puts forth the effort they do to use organic, local, sustainable foods… I don’t want to never go out. I’m sure tons of other places use bad cooking oils too, but unless you never ever eat out, I feel like there’s no way to avoid them entirely. I do what I can to avoid them (cooking probably 90% of meals at home) and I am miles away from the Standard American Diet! I have cut down my Chipotle consumption considerably too 😀 baby steps. Cutting it all out at once would overwhelm me and lead to worse decisions, so I’m taking it slow and sensual.
Good reminder to be more assertive when eating out regarding asking about oil used, especially for vegetarian stir fries…Because I also keep kosher, I often use refined coconut oil for frying at home. It is parve so can be used for meat or dairy meals. Thanks for your excellent website and articles!
I cannot believe there isn’t more loud concern about canola oil. I know a biochemist who swears it causes what he calls liquid brain. It is in so many so called healthy foods in health food stores and Whole Foods uses it a lot in items in their fresh food bar. Good grief!
It’s really just not safe eating fried foods out at restaurants. You just don’t know what you are getting. Personally at home we use lard.