Best Oils For Air Frying: A Health and Smoke Point Guide for Indian Cooking

Air fryers have emerged essential must-have appliances in several kitchens all over India. The appliance allows you to relish crispy foods with minimal oil that can keep you fit and healthy. It is imperative to select the right oil from the perspective of health and optimal cooking performance. The crucial factor that should be considered is the smoke point – the temperature at which oil starts to break down and generates smoke. Using oil with correct smoke points will lead to improved taste, safety, and nutrition.  

Role of Smoke Point

Air fryers generally functions between the range of 160°C and 200°C. If the oil’s smoke point remains below than the cooking temperature, it may degrade, lose essential nutrients, and cause an unpleasant burnt flavour. It is appropriate to choose oils with medium to high smoke points for air frying.   

Best Oils For Air Frying

Mustard Oil: The oil is extensively used in Indian cooking. It has got a higher smoke point (approximately 200 to 250°C when refined) and a uniquie flavour. The oil is generally used for frying and sauteing. The oil can also be used lightly in air frying particularly for Indian style snacks and vegetables. It is recommended to use the oil in moderation due to its strong taste.   

Groundnut Oil: Also known as peanut oil, it has emerged one of the most popular options for air frying. It has smoke point of 225°C and stays stable even at high temperatures. It has a mild flavor that can go well for air-fried cutlets, pakoras, and samosas. It has also got heart-healthy monosaturated fats.  

Rice Bran Oil: It offers a high smoke point of nearly 230°C along with a neutral flavor thus making it appropriate for several air fryer recipes. It offers essential antioxidants like oryzanol and balanced fatty acid profile thus making it beneficial for every day use.  

Sunflower Oil: It has a smoke point of around 225°C and offers light taste. It is appropriate for high-heat methods such as searing, baking, and frying. The oil contains rich amount of vitamin E along with a combination of polyunsaturated and monounsaturated fats. It offers neutral and light taste that does not overpower food. It contains antioxidant that can benefit heart health. 

Avocado Oil: It is an expensive oil and has a very high smoke point of approximately 250°C. It is rich in healthy fats. The oil reduces the possibility of burning foods. It also decreases your exposure to free radicals. It is high in monounsaturated fatty acids that can lower the LDL (bad) cholesterol and reduces the risk of cardiovascular disease. 

Quick Tips For Health Air Frying

• Use minimal oil ideally 1 to 2 teaspoons.

• Try to avoid using aerosol cooking spray as they can harm the air fryer’s non-stick coating.  

• Select cold-pressed oil for effective nutrient absorption after ensuring they can cope with the necessary temperature.  

• Try rotating oils occasionally to maintain balanced intake of different fatty acids.   

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.