Choose Oils with a high smoking point (the temperature at which it starts emitting a blue haze, indicating the formation of decomposition products).Most vegetable cooking oils have adequately high smoking points. Pure ghee has an intermediate smoking point and butter, coconut and olive oil have low smoking points.

Foods should be fried at moderate temperatures, if you fry at a very low temperature, the food tends to absorb too much oil, while frying at very high temperatures often leads to browning of the surface but the core might still be raw.

Don’t reheat the oil ideally,cooking oil should be discarded after one use. Heating oils cause undesirable alteration in their chemical composition and trans-fatty acids formation and loss of vitamins. It is better to use the minimum possible quantity of oil for frying to avoid wastage. And it should be heated only when the raw material is ready for cooking.

Drain excess oil: Let fat absorbent paper absorb the excess oil before eating.

Avoid commercially fried food:as one cannot be sure of  the quality of the oil  Instead, explore healthier ways of frying at home. 

Baking food also is a good option which minimizes fat intake without compromising on the taste.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife – Diet and lifestylemakeover