Healthy frying starts here: The oils, coatings, and foods that make a difference

Last week, I looked wearily at the plate of fried chicken that my friend offered. I hastily tried explaining that I was trying really hard to avoid fried foods of all sorts, as tempting as they could be. With a raised eyebrow, she tried explaining to me that it was air-fried. “It’s not deep fried?” I was still sceptical, but then who resists fried chicken that’s healthy?

So, I tried air-frying chicken later.

No, this isn’t an advertisement for air fryers, but a general understanding that indeed, fried foods get the bad rap and perhaps even wrongly so. You still want to enjoy the goodness of a well-fried dish? It just takes a few minutes of research and looking through your pantry.  But before you take out the frying pan, here’s what you need to know.

Start with the oils

According to Rahaf Mohammed Altowairqi, Clinical Dietician, Medcare Royal Speciality Hospital and Bhawna Nihlani, a nutritionist, choose the right kind of oil, with the high smoke point. When it comes to cooking oils, you need to get the smoke point right. The smoke point is the temperature at which the oil begins to break down and produce smoke. Once an oil reaches its smoke point, it starts to degrade, which leads to the formation of harmful compounds, such as free radicals, acrolein, a chemical that gives burnt food its bitter flavour and other potentially toxic substances.

These harmful compounds not only alter the taste of your food but can also have negative effects on your health, particularly if consumed regularly. In contrast, oils that stay stable at higher temperatures are less likely to form these harmful compounds, making them better suited for high-heat cooking methods, such as frying, searing, or grilling.

Altowairqi explains,  “Opt for oils with high smoke points and beneficial fats, such as avocado oil, olive oil, or coconut oil. These oils contain monounsaturated and saturated fats that can be healthier than the polyunsaturated fats found in some vegetable oils.”

The best oils for frying:

Avocado oil

·         Smoke point: 520°F (271°C)

·         High in monounsaturated fats, stable for high-heat cooking.

Peanut oil

·         Smoke point: 450°F (232°C)

·         Contains monounsaturated fats for stability, mild nutty flavour.

Sunflower oil (refined)

Olive oil (refined)

Coconut oil (refined)

Master the technique

Instead of traditional deep-frying, consider using air fryers or shallow frying, explains Altowairqui.  These methods require less oil while still delivering a crispy texture. If deep-frying, make sure to drain the food on paper towels to remove excess oil.

Air frying

·         Requires little to no oil, reducing fat and calories.

·         Delivers a crispy texture without deep frying.

Shallow frying

·         Uses minimal oil, reducing oil absorption.

·         Achieves crispy results with more control over the cooking process.

Deep frying

·         Use the right oil amount and temperature (350-375°F).

·         Drain excess oil on paper towels or a cooling rack to reduce grease.

Plan your coating

An essential art of what makes fried food feel heavy is the batter,  especially when it's thick, white-flour-based, or overly greasy.

Instead, go for:

Chickpea flour (besan): High in protein and fibre, naturally gluten-free.

Oat flour or almond flour: This is good for a nutty, crunchy texture.

Crushed cornflakes or whole grain breadcrumbs: It’s perfect for that classic crunch, without the refined carbs.

Spice rubs: Ditch the batter altogether and go for dry spices and a quick spray of oil for crispiness.

Pro tip: Add a pinch of baking powder to the batter for an extra light, airy finish.

Pick the right foods

When it comes to making fried foods healthier, it’s not just about how you cook them—it’s also about what you’re cooking. As Altowairqi  explains, Choosing nutrient-dense ingredients can make a big difference. Vegetables like zucchini, carrots, sweet potatoes, mushrooms, cauliflower, and okra are all good options.

When lightly battered or air-fried, they retain their fibre, vitamins, and antioxidants while offering a delicious feel and natural sweetness.  Furthermore, lean proteins such as chicken breast, turkey strips, or skinless fish fillets like tilapia or cod are also good choices. They provide high-quality protein with less saturated fat compared to red meats or processed options.

Finally, marinating these in herbs and spices brings the flavour without the need for heavy breading. Oily fish like salmon and mackerel can be fried in minimal oil or air-fried to retain their omega-3 benefits. And remember: Avoid ultra-processed options like frozen nuggets or packaged fries, which are often loaded with preservatives and sodium. By choosing fresh, wholesome ingredients, you can enjoy fried favourites that are not just tasty, but genuinely nourishing.

Control portions

Moderation is key. Enjoy fried foods as an occasional treat rather than a staple. Balance them with plenty of fresh fruits, vegetables, and whole grains in your meals to ensure a well-rounded diet.