Indians love their crispy pakodas with hot chai when it rains.
Since monsoon is here and the temperatures are cold, the demand for these crispy pakoras is going to increase in every indian household.
But eating deep-fried food is not something we relate to health, especially blood pressure, heart, and gut health.
According to Gastroenterologist Dr Saurabh Sethi, better known as “doctor sethi”, suggests that deep frying is not a healthy cooking method, but Indians can opt for these 4 best oils for occasional deep frying.
The 4 best oils for deep frying:
In a post shared on May 9, Dr Sethi has listed 4 oils for deep frying and their highest smoke points.
He suggested that a high smoke point is 400 degrees Fahrenheit, and oils with a high smoke point are best used for frying. Sharing the post, he wrote,
Let's find out the oils he suggested:
1. Pure Desi Ghee:
Pure desi Ghee has a high smoke point, at around 485°F, making it an excellent choice for deep frying.
Dr Sethi says that this traditional favorite is also rich in healthy saturated fats and contains butyrate, a fatty acid known for supporting gut health.
Especially traditional bilona Ghee adds a deep, nutty flavor to fried foods, great for crispy aloo and onion pakoras.
Why it’s good for you: Stable at high heat, gut-friendly, and rich in fat-soluble vitamins.
2. Avocado Oil:
Avocado oil is excellent for deep frying because it has a very high smoke point of about 520°F.
The neutral flavour ensures that it doesn’t overpower the taste of your favorite pakoras.
Additionally, it’s packed with monounsaturated fats and antioxidants like lutein. Though pricier, it's a healthy option for occasional indulgence.
Why it’s good for you: Heat-stable, heart-healthy fats, antioxidant-rich.
Read More: 10 Foods to Lower Your Blood Sugar
3. Coconut Oil:
Dr Sethi suggests refined coconut oil for moderate deep frying as it has a high smoking point of about 350°F.
This oil has stability due to saturated fats, ensuring fried foods cook evenly and develop a crisp texture.
Coconut oil contains beneficial medium-chain triglycerides (MCTs) and antioxidants.
Why it’s good for you: Adds a subtle coconut flavor, supports stable frying, and offers unique health benefits.
4. Refined Olive Oil (Not Extra Virgin):
Refined olive oil has a high smoke point, ranging from about 390°F to 470°F (199°C to 243°C), making it well-suited for deep frying and other high-heat cooking methods.
Unlike extra virgin olive oil, which is less processed and has a lower smoke point of around 410°F, refined olive oil undergoes processing that removes impurities and increases its smoking point.
This makes refined olive oil a practical choice for frying your favorite pakoras.
Why it’s good for you: High smoking point, doesn’t add any flavour.
What happens when you consume highly processed oil?
Seed oils like sunflower, canola, soybean, and corn are highly processed in factories using heat, chemicals, and pressure to extract tiny amounts of oil.
This process oxidises the oil, damaging the structure even before it reaches your plate.
Oxidised oils create free radicals in your body, which are highly inflammatory compounds that damage your cells and are linked to cancer, heart disease, obesity, and more.
Most refined oils are loaded with excess omega-6 fatty acids, especially linoleic acid, which can disrupt your body's natural balance.
This increases inflammation, harms your cholesterol, and raises your risk of diabetes and other chronic conditions.
Some even contain trans fats, which are well known to be dangerous and linked to cancer and heart disease.
Key takeaways:
While monsoon calls for crispy pakoras, the oil you use matters just as much as the ingredients.
Dr Sethi has suggested that high smoke point oils like desi ghee, avocado oil, refined coconut oil, and refined olive oil allow for occasional deep frying without compromising health.
So, next time you crave crispy pakoras, make a healthier choice with the right oil.
Explore more from Naturopedia:
Cold-Pressed Oils vs. Refined Oils: Which Is Healthier?
Ghee, Cooking oil, or Butter: Which is the most Healthier?
Know Why these Heart-Healthy Cooking Oils are a must for your pantry
How to Live Plastic-Free Using Natural, Sustainable Essentials
June 19th, 2025
