In the middle of winter—during the season of graduation balls, school dances, and other festive events—especially in cold weather, hearty foods feel particularly comforting, and this is when doughnuts come into focus. This often happens just after we’ve made our New Year’s resolutions, which frequently involve health and weight goals. A balanced diet doesn’t require us to completely give up these treats. On festive occasions, enjoying a doughnut is perfectly fine. However, it’s worth highlighting the role of fats used in cooking, as paying attention to them can make a big difference in the long run. Doing so can help reduce the risk of cardiovascular diseases and certain types of cancer.

Should We Fry in Beef Tallow or Lard?

Only occasionally. Animal fats are not recommended due to their high saturated fat content and, to a lesser extent, their cholesterol levels. When foods are deep-fried—whether it’s breaded meat, French fries, doughnuts, or even lángos—they absorb fat, which we then consume. This not only increases calorie intake but also significantly raises saturated fat and cholesterol consumption. A single serving of such foods can account for a large portion of the recommended daily maximum intake of saturated fat (10% of total daily energy intake).

When choosing cooking fats, we consider two main factors: how the fat behaves at high temperatures (during frying) and what it contains (saturated fat and cholesterol). Animal fats contain cholesterol, with butter having the highest amount. From a cardiovascular health perspective, saturated fat content is even more important—around 40% in lard and about 50% in beef tallow. This high saturated fat content gives these fats their solid consistency and relative heat stability, meaning fewer harmful compounds form during frying.

So, they have both advantages and disadvantages. Is there a better solution? Let’s keep looking.

Should We Fry in Coconut Oil?

For very similar reasons, this is also not recommended. One advantage of coconut oil is that it contains no cholesterol—a characteristic shared by all plant-based fats. However, its saturated fat content is extremely high, around 90%, even higher than the animal fats mentioned above. This makes it heat-stable, but the issue of unhealthy fat composition remains.

Interestingly, every food has its place. The medium-chain fatty acids in coconut oil are more easily absorbed by the digestive system, which is why its consumption is recommended in certain medical conditions.

Should We Choose Vegetable Oils Instead?

In short, yes. But even here, it matters which oil is used for what purpose. Vegetable oils have a much lower saturated fat content (approximately 8–20%, depending on the type) and contain no cholesterol. They do, however, contain unsaturated fatty acids—let’s focus on those.

Vegetable oils are typically rich in either monounsaturated fatty acids (such as rapeseed/canola, olive, and pumpkin seed oil) or polyunsaturated fatty acids (such as sunflower, flaxseed, and walnut oil). Extra virgin, cold-pressed versions are ideal for salads. Consuming them can even help improve levels of HDL, commonly known as “good cholesterol.”
However, precisely because of their unsaturated fat content, these oils are less heat-stable and have lower smoke points, meaning harmful compounds can form at relatively lower temperatures.

Refined versions of these oils have higher smoke points and better heat tolerance. As a result, refined sunflower or rapeseed (canola) oil—and even refined olive oil (though it is quite expensive)—can be good compromises.

For frying doughnuts, refined sunflower oil is recommended. Avoid overheating it and do not reuse it multiple times. Some traditional dishes rely on pork, duck, or goose fat as essential ingredients. These should be enjoyed in moderation and reserved for festive occasions. For everyday cooking, it’s better to use the vegetable oils mentioned above.

Should We Deep-Fry at All?

Foods fried in large amounts of oil place a heavy burden on digestion and significantly increase energy intake. For this reason, we recommend consuming them less frequently—and in many health conditions, not at all.

The good news is that there are techniques we can use to protect our health or reduce symptoms: cooking with less fat. The flavors remain, while saturated fat, calories, and harmful compounds are reduced. During dietary consultations, patients often light up when they realize there’s a real purpose for their air fryer—or when we explain how to prepare breaded meats or meatballs in the oven. There are many alternatives, such as non-stick cookware, steaming, oven bags, and more.
In personalized dietary counseling, we tailor recommendations to each individual’s health condition, helping them choose the most suitable methods and apply them effectively.

Book an appointment with our dietitian, Zsuzsanna Kókai, by calling +36 1 392 0505 or by clicking the link.