The Five Guys Frying Method: All About the Fries
Five Guys' signature fries are the most prominent menu item cooked in oil, and the company is transparent about its preparation method. According to the company's official FAQ and ingredient guides, all Five Guys fries are cooked in 100% refined peanut oil. The process involves hand-cutting potatoes, soaking them in water, and then frying them twice for optimal texture—first as a pre-cook and then a final cook. Five Guys proudly states that its fries are the only menu item cooked in this oil, with dedicated fryers used for this purpose only. This practice is a long-standing tradition for the brand, and while peanut oil is technically a seed oil, its specific properties and refining process are important for understanding its nutritional impact.
What is Refined Peanut Oil?
It's crucial to differentiate between refined and unrefined peanut oil. Refined peanut oil undergoes an extensive process that removes the allergenic proteins, making it safe for many people with peanut allergies. The Food and Drug Administration (FDA) even exempts highly refined peanut oil from being labeled as a major allergen. Unrefined or cold-pressed peanut oil, conversely, retains the proteins and carries a significant risk for individuals with a peanut allergy. The refined peanut oil used by Five Guys also has a high smoke point, which makes it suitable for deep-frying and is preferred for achieving a crispy-on-the-outside, soft-on-the-inside fry.
The Seed Oil Debate: Omega-6 and Inflammation
The broader debate over seed oils, including peanut oil, often focuses on their high concentration of omega-6 polyunsaturated fatty acids (PUFAs). Critics argue that an excessive intake of omega-6s, especially when the balance with omega-3s is skewed, can promote inflammation. However, nutrition experts and scientific research generally do not support the claim that typical dietary consumption of seed oils leads to systemic inflammation. Instead, studies show that replacing saturated fats with unsaturated fats, like those found in seed oils, is associated with a lower risk of heart disease. It's the overall diet and the context of the food—not just the oil—that matters most for health.
Beyond the Fryer: Hidden Seed Oils in Fast Food
While the fries are the primary concern for those focused on Five Guys' oil use, other menu items can contain seed oils. For instance, Five Guys' buns contain vegetable shortening, and the mayonnaise uses soybean oil. This is common in the fast-food industry and a good reminder that fats can be present in many components of a meal, not just the fried ones. In contrast, Five Guys burgers are grilled without any added oil on the griddle and are cooked in their own juices. Patrons can opt for a bunless burger wrapped in lettuce to completely avoid the buns and any associated oils.
Healthier Fast Food Navigation
For those trying to minimize seed oil intake, a Five Guys meal requires careful navigation. The following list outlines which items are safe from the frying oil and which are not:
- Fries: Cooked in refined peanut oil. Avoid them for a seed oil-free meal.
- Burgers (Bunless): Grilled without added oil and can be served in a lettuce wrap to avoid the bun and its vegetable shortening.
- Toppings: Most are fine, but check the ingredients for sauces like mayo (contains soybean oil).
- Hot Dogs: Buns contain vegetable shortening, but the hot dog itself does not have added oil in cooking.
- Shakes: The base does contain some oil and sugar; check allergen information for specifics.
Cooking Oil Comparison Table
When considering dietary fats, it's helpful to compare common cooking oils. Smoke point and fat composition are key differentiators.
| Oil Type | Saturated Fat (%) | Monounsaturated Fat (%) | Polyunsaturated Fat (%) | High Heat Cooking | Best For | Note |
|---|---|---|---|---|---|---|
| Refined Peanut Oil | ~20% | ~50% | ~30% | Yes | Frying | Contains mostly unsaturated fat |
| Extra Virgin Olive Oil | ~14% | ~73% | ~11% | No | Dressings, low-heat sauté | Rich in antioxidants |
| Avocado Oil | ~12% | ~70% | ~12% | Yes | High-heat cooking, frying | Very high smoke point |
| Tallow (Beef Fat) | ~50% | ~42% | ~4% | Yes | Frying | Saturated fat source |
| High-Oleic Sunflower Oil | ~10% | ~80% | ~10% | Yes | Frying, sauté | High stability |
Making Healthier Choices: A Balanced Perspective
Ultimately, navigating a healthy diet, whether eating at home or a fast-food restaurant, requires context. Fixating on one ingredient, like seed oil, while ignoring the overall nutritional profile of a meal is an oversimplification. For most people, consuming refined peanut oil as part of an occasional fast-food meal is not a significant health risk. The larger issue is the overconsumption of ultra-processed foods generally high in sodium, sugar, and refined carbohydrates, which often contain various seed oils. By focusing on a balanced intake of whole foods, fresh ingredients, and making informed choices when dining out, you can better manage your nutritional health. The key takeaway from the Five Guys example is that understanding what's in your food empowers you to make dietary choices that align with your health goals.
- Reference: Harvard T.H. Chan School of Public Health. "The Truth About Fats: The Good, The Bad, and The In-Between." https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
