No need to read further, the secret to frying in the safest and healthiest way possible is revealed here: Fry your food at the proper temperature.
The ideal temperature to fry foods is between 350°F and 375°F.
When you fry foods at the correct temperature, the ingredient actually releases and pushes out moisture and air instead of sucking in and absorbing oil. When you can see those lovely bubbles go crazy around the ingredient frying, that’s a good thing! That’s the air and moisture reacting with the oil.
To illustrate this, take greasy delicious french fries for example. Did you know that french fries are actually fried twice? The first time they take a trip in the fryer, the oil temperature is set low to about 300°F. The potatoes cook and absorb the oil at that low of temperature. Once cooked through, the potatoes are taken out of the fryer and set aside as the oil temperature is raised to an ideal frying temperature. Then, the french fries are dunked again, this time to get that crispy brown crust on the outside.
The only way to be sure you are frying at the proper temperature is to use a thermometer. If your oil temperature rises too high, the oil will begin to smoke, breakdown and degrade in quality (making everything taste bitter), and most importantly you are at risk of starting a grease fire. In fact, the U.S Fire Administration reports that 50% of all residential fires come from cooking.
When the oil starts to smoke that is generally your first clue that your oil temperature is too high. Called the “Smoke Point” each type of oil has different points at which it begins to smoke. For instance, we are told not to fry with olive oil because it has a relatively low smoke point 320°F (notice that is also well below our ideal frying temperature), whereas grapeseed oil has a smoke point of 420°F and peanut oil, 440°F.