What is the best oil for frying?

Frying in my house has always been a taboo: my mother used to do it on Sundays, usually once or twice a month maximum. And chips and other fried products have been banned from us for a long time, because my mother was convinced that frying was heavy and fattening. Things are half right: certainly frying does not make food lighter, but this is not the enemy of the liver and health as we imagine, on the contrary. According to Dr. Sara Farnetti , who also published a study on the matter, oil used for frying and sautéing foods and vegetables, reduces the glucose assimilation of the same, and therefore the risk of having an increase in blood sugar and insulin. .In fact, we know that fats do not increase insulin, but that they are a key element precisely to avoid insulin peaks in both glycemic and protein meals.
So we can afford frying, but what oil or fat source can we use for frying

Here, in this case I always evaluate two variables: the high smoke point and the type of oil or fat that I will use, whether saturated (butter, lard, coconut oil), monounsaturated (olive oil, avocado oil and partly peanut oil) or polyunsaturated (sunflower oil and other seed oils).
Saturated fat has the enormous advantage of not becoming rancid easily, that is, of being a stable fat: this both in cooking, therefore also in frying, and in the preservation of the frying itself. If you eat a fried a few hours later, or the next day, it will not change in flavor if fried in ghee or coconut oil by exposure to the air and as a result of frying; vice versa it will be the same for frying in olive oil, even if less, and in corn or sunflower oil. This rancidity is an unhealthy alteration of fats. So I preferably use saturated fats for frying and sautéing, while to sauté in a pan at medium temperatures I use extra virgin olive oil. I abandoned peanut oil for its polyunsaturated component (27%). Continued on page two.