What oil can be used for frying?

Most common vegetable oils (sunflower, corn, soybean, cottonseed) contain high levels of polyunsaturated fatty acids (especially omega-6). When heated to high temperatures (usually 150–200 °C during frying), these fats become extremely unstable and easily oxidize.

Oxidation of PUFAs leads to the formation of lipid peroxides, aldehydes, and acrolein – highly toxic compounds that damage cells, disrupt DNA function, and provoke inflammatory reactions in the body.

As a result, it becomes not just "caloric food," but a source of carcinogens, pro-oxidants, and compounds that disrupt metabolism.

It is also important to consider the so-called smoke point (the temperature at which the oil begins to break down and smoke):

• for most unrefined oils, it is low – around 120–150 °C;

• even for refined sunflower oils – around 170–220 °C, but at these temperatures, active degradation of PUFAs begins.

Why it is safer to fry in lard, ghee, and coconut oil

Lard (animal fat):

• contains a large amount of saturated and monounsaturated fats, which are much more stable at high temperatures;
• does not oxidize as actively when heated as omega-6 fats;
• historically and physiologically, the human body is better adapted to such fats – they do not cause oxidative stress during frying.

Ghee:

• Practically contains no lactose, casein, or water, making it very heat-stable (smoke point above 250 °C).
• Also contains saturated and monounsaturated fatty acids that are heat-resistant.
• Ghee is traditionally used in Ayurveda and is considered beneficial for digestion.

Coconut oil:

• Up to 90% of its composition consists of saturated fatty acids, especially lauric acid. Thanks to this, it does not break down during frying and has a high smoke point (177–230 °C depending on the degree of refinement).
• It also has a mild antimicrobial effect and does not provoke an inflammatory response like excess omega-6.

Butter is an intermediate option. It is suitable for gentle thermal processing but is not recommended for intense frying or prolonged heating, especially at high temperatures, as it has the following problematic points:

• When heated, milk proteins (including casein and lactose) begin to burn and form acrolein and other toxic products.
• Water also causes foaming during frying, increasing the likelihood of overheating and making the oil less stable.
• The smoke point of regular butter is only 120–150 °C, making it unsuitable for frying in a pan.
• Even at moderate temperatures, it begins to smoke and break down.