French fries are an American favorite that show up on the majority of fast food menus. Because French fries are a fried food, it is important to eat them in moderation. The potatoes are not the issue; it is the oil they're fried in which can determine how healthy they are. Comparing cooking oils and choosing the healthiest one can help reduce your intake of calories and fat, which are what make French fries controversial.
Fat Intake
When it comes to cooking oils, the amount of nutritional fats they contain are of greatest interest. The U.S. Department of Agriculture recommends that if you consume an average of 2,000 calories you should limit your total fat intake to between 44 and 78 g per day. This includes limiting your saturated fat intake to between 16 to 22 g per day and 2 g or less of trans fat. It is important to note the distribution of monounsaturated and polyunsaturated fats because they are healthier types of fat.
Vegetable Oil Nutrition
Each serving of regular vegetable oil has 14 g of total fat and 2 g of saturated fat. Vegetable oil also contains 4 g of monounsaturated fat and 8 g of polyunsaturated fat.
Olive Oil Nutrition
Olive oil also contains 14 g of total fat per serving. This includes 2 g of saturated fat, 10 g of monounsaturated fat and 2 g of polyunsaturated fat.
Canola Oil Nutrition
In comparison, one serving of canola oil also contains 14 g of total fat but only has 1 g of saturated fat, which is less than vegetable oil and olive oil. The combined unsaturated fats in vegetable and olive oil equal 12 g of total unsaturated fat. In addition to saturated fat, one serving of canola oil is composed of 9 g of monounsaturated fat and 4 g polyunsaturated fat. As a result, canola oil offers 1 g more of healthy unsaturated fats, which makes it a better choice than vegetable oil and olive oil.
Healthier Cooking Method
If you are cooking French fries in canola oil yet you are still concerned about your fat intake, you can further reduce your caloric and fat intake by baking the fries instead of frying them. Baking introduces a small amount of oil to help the fries cook versus immersing the fries in oil to cook them. To bake French fries at home, cut potatoes into fries and sprinkle them with salt and pepper. Lightly drizzle a small amount of canola oil over the fries, just enough to lightly coat them, and toss them gently to spread the oil. Place the fries on a baking sheet in a single layer and cook at 400 degrees F. until the fries begin to brown and become slightly crispy.
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