SEVERAL REASONS WHY HIGH CONSUMPTION OF FRIED FOODS ARE BAD FOR YOU.

Deep frying is a common cooking method used across the globe. It’s often used by restaurants and fast food chains as a quick and inexpensive way to prepare foods.

Popular fried foods include fish, french fries, chicken strips and cheese sticks, although you can deep fry just about anything.

Many people like the taste of fried foods. Yet these foods tend to be high in calories and trans fat, so eating a lot of them can have negative effects on your health.

This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider.

Fried Foods Are High in Calories

Compared to other cooking methods, deep frying adds a lot of calories 

For starters, fried foods are typically coated in batter or flour prior to frying. Furthermore, when foods are fried in oil, they lose water and absorb fat, which further increases their calorie content.

Generally speaking, fried foods are significantly higher in fat and calories than their non-fried counterparts.

For example, one small baked potato (100 grams) contains 93 calories and 0 grams of fat, while the same amount (100 grams) of french fries contain 319 calories and 17 grams of fat.

As you can see, calories add up quickly when eating fried foods

Fried Foods Are High In Trans Fat

Trans fats are formed when unsaturated fats undergo a process called hydrogenation.

Food manufacturers often hydrogenate fats using high pressure and hydrogen gas to increase their shelf life and stability, but hydrogenation also occurs when oils are heated to very high temperatures during cooking.

The process changes the chemical structure of fats, making them difficult for your body to break down, which can ultimately lead to negative health effects.

In fact, trans fats are associated with an increased risk of many diseases, including heart disease, cancer, diabetes and obesity.

Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats.

However, it’s important to distinguish between these artificial trans fats and trans fats that occur naturally in foods like meat and dairy products.

These have not been shown to have the same negative effects on health as those found in fried and processed foods.

Eating Too Much Fried Food May Increase The Risk Of Certain Diseases 

Several studies in adults have found an association between eating fried foods and the risk of chronic disease.

Generally speaking, eating more fried foods is associated with a greater risk of developing type 2 diabetes, heart disease and obesity.

Heart Disease

Eating fried foods may contribute to high blood pressure, low “good” HDL cholesterol and obesity, which are all risk factors for heart disease.

One study found that women eating one or more servings of fried fish per week had a 48% higher risk of heart failure, compared to those who consumed 1–3 servings per month.

Meanwhile, those who ate a diet high in fruits and vegetables were at a significantly lower risk.

Diabetes

Several studies have found that eating fried foods puts you at a higher risk of developing type 2 diabetes

One study found that people who ate fast food more than two times per week were twice as likely to develop insulin resistance, compared to those who ate it less than once a week.

Obesity

Fried foods contain more calories than their non-fried counterparts, so eating a lot of them can significantly increase your calorie intake.

Furthermore, studies indicate that the trans fats in fried foods may play a significant role in weight gain, as they can affect the hormones that regulate appetite and fat storage.

Thus, the problem may be the type of fat, rather than the amount of fat

Meanwhile, increases in monounsaturated and polyunsaturated fat intakes were not associated with weight gain.

Regardless of whether it’s because fried food is high in calories or trans fat, multiple observational studies have shown a positive association between its intake and obesity 

If you enjoy the taste of fried foods, consider cooking them at home using healthier oils or alternative “frying” methods.

Healthy Oils

The type of oil used for frying heavily influences the health risks associated with fried foods. Some oils can withstand much higher temperatures than others, making them safer to use.

Generally speaking, oils that consist mostly of saturated and monounsaturated fats are the most stable when heated.

Coconut oil, olive oil and avocado oil are among the healthiest.

• Coconut oil: Over 90% of the fatty acids in coconut oil is saturated, which makes it very resistant to heat. In fact, studies have shown that even after eight hours of continuous deep frying, its quality does not deteriorate.
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• Olive oil: Olive oil contains mostly monounsaturated fats, making it relatively stable for high-temperature cooking. One analysis found that olive oil can be used in a deep fryer for up to 24 hours before a significant amount of oxidation begins to occur.
• Avocado oil: The composition of avocado oil is similar to that of olive oil. It also has an extremely high heat tolerance, making it a great choice for deep frying.

Using these healthier oils may decrease some of the risks associated with eating fried foods.

Alternatives to Traditional Frying

You may also want to consider some alternative cooking methods, including:

• Oven-frying: This method involves baking foods at a very high temperature (450°F or 232°C), which allows foods to get crispy using little or no oil.
• Air-frying: You can also “fry” foods in a hot air fryer. These machines work by circulating extremely hot air around food. The foods end up crispy on the outside and very moist on the inside, similar to traditionally fried foods, but using 70–80% less oil

DIABETES: A Yes Or No?

DIABETES  is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels.

There are three main types of diabetes

1) Type 1 diabetes results from the body's failure to produce insulin, and requires the person to be injected with insulin also referred to as insulin-dependent diabetes or juvenile diabetes.

Symptoms for type 1 diabetes includes

excessive excretion of urine (polyuria),
Increased thirst (polydipsia),
constant hunger, weight loss, vision changes, and fatigue. These symptoms may occur suddenly.

2) Type 2 diabetes results from insulin resistance, a condition in which cells fail to use insulin properly, sometimes combined with an absolute insulin deficiency. (formerly referred to as non-insulin dependent diabetes mellitus.
Type 2 diabetes comprises the majority of people with diabetes around the world, and is largely the result of excess body weight and physical inactivity.

Symptoms may be similar to those of type 1 diabetes, but are often less marked. As a result, the disease may be diagnosed several years after onset, once complications have already arisen.

Until recently, this type of diabetes was seen only in adults but it is now also occurring increasingly frequently in children.

3) Gestational diabetes: is when pregnant women who have never had diabetes before have a high blood glucose level during pregnancy. It may preced development of type2 if not we'll managed.

Women with gestational diabetes are at an increased risk of complications during pregnancy and at delivery. They and their children are also at increased risk of type 2 diabetes in the future.

Gestational diabetes is diagnosed through prenatal screening, rather than through reported symptoms.

Other forms of diabetes mellitus includes congenital diabetes, (which is due to genetic defect of insulin secretion), cystic fibrosis related diabetes, steroid diabetes induced by high doses of glucocorticoid.

Pancreas transplant have been tried with limited success.
Gestational diabetes usually resolves after delivery.

Diabetes without proper treatment can cause many complications such as

WHAT ARE THE COMMON CONSEQUENCES OF DIABETES?

Over time, diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves.

— Adults with diabetes have a two- to three-fold increased risk of heart attacks and strokes

— Combined with reduced blood flow, neuropathy (nerve damage) in the feet increases the chance of foot ulcers, infection and eventual need for limb amputation.

— Diabetic retinopathy is an important cause of blindness, and occurs as a result of long-term accumulated damage to the small blood vessels in the retina. 2.6% of global blindness can be attributed to diabetes

— Diabetes is among the leading causes of kidney failure

Adequate treatment of diabetes is thus important, as well as blood pressure control and lifestyle factor such smoking cessation and maintaining a healthy body weight.

In 2014, 8.5% of adults aged 18 years and older had diabetes. In 2015, diabetes was the direct cause of 1.6 million deaths and in 2012 high blood glucose was the cause of another 2.2 million deaths.

PREVENTION OF DIABETES

-Eat smaller portions of food
-loose small amount of weight by being physically active for 30mins at least 2-4 times in a week

-Eat a healthy diet, avoiding sugar and saturated fats intake; and
-Avoid tobacco use – smoking increases the risk of diabetes and cardiovascular diseases.

-Eat break fast everyday and make your meal n snack times regular by having them at the same time each day.

-drinking a full glass of water before  eating may also reduce your  appetite.

REMEMBER!!!
ADEQUATE NUTRITION, LEADS TO A HEALTHIER SOCIETY.

ARE LAXATIVES SAFE FOR WEIGHT LOSS?

Many people turn to laxatives when they’re looking to lose weight fast.

However, there are serious concerns over the safety and effectiveness of using laxatives for weight loss.

This article explores more. 

What Are Laxatives 

Laxatives  are medications people use to help stimulate bowel movements or loosen up stool to ease its passage.

They are often used to treat constipation, a condition caused by infrequent, painful or difficult bowel movements.

They have also become a popular method for weight loss. Many people believe that using laxatives can help increase the frequency of bowel movements and allow for quick, easy and effortless weight loss.

However, the truth of their safety and effectiveness is another story, as you’ll see later in this article.

There are a few different classes of laxatives that work in different ways. The main types are:

• Stimulant laxatives: These work by speeding up the movement of the digestive tract.
• Osmotic-type laxatives: This type causes the colon to retain more water, which increases bowel movement frequency.
• Bulk-forming laxatives: These move through the intestines undigested, absorbing water and adding bulk to stool.
• Saline laxatives: With these, water is drawn into the small intestine, which helps promote a bowel movement.
• Lubricant laxatives: This type of laxative coats the surface of the stool as well as the lining of the intestines to ease bowel movements.
• Stool softeners: These allow stool to absorb more water, making it softer for easier passage.

Laxatives and Weight Loss

Laxative use has become incredibly common among those looking to shed a few pounds quickly. In fact, some studies estimate that more than 4% of the general population engages in laxative abuse.

It is true that laxatives may help increase weight loss, but the results are only temporary.

Several types of laxatives work by pulling water from your body into the intestines, allowing stool to absorb more water for an easier passage. With this method, the only weight you’ll lose is from the water you excrete through stool.

To date, there have been no studies supporting the idea that laxative use can lead to lasting weight loss.

Instead, it can lead to dangerous side effects like dehydration, electrolyte imbalance and possibly even dependence

–Use of Laxatives Can Lead To Dehydration 

One of the most common side effects of laxative use is dehydration.

This is because many laxatives work by drawing water into the intestines from other tissues, resulting in a loss of water through the stool.

If you're not careful to replenish the water that is lost, it can lead to dehydration.

Common symptoms of dehydration include headaches, reduced urine output, increased thirst, fatigue, dry skin and dizziness.

Dehydration may also be linked to more serious side effects.

–Use of Laxatives Can Cause Electrolyte Imbalance 

Electrolytes are substances dissolved in your bodily fluids that are important for helping your cells and tissues function normally.

Some common electrolytes include chloride, sodium, potassium, magnesium, calcium and phosphate.

If the balance of these essential electrolytes is thrown off, it can cause dangerous side effects including seizures, confusion and coma.

Laxatives may lead to the loss of important electrolytes. This could create an electrolyte imbalance, one of the most dangerous side effects of laxative abuse.

Common symptoms of electrolyte imbalance can include thirst, headaches, heart palpitations, fatigue, weakness and muscle aches.

Other Possible Side Effects Of Laxatives

In addition to causing dehydration, electrolyte imbalances and possible dependence, laxative use has been associated with a number of other dangerous side effects, including:

• Rhabdomyolysis: One case study showed that laxative abuse may have induced rhabdomyolysis, causing the rapid deterioration of muscle tissue and the release of a harmful protein into the bloodstream.
• Gastrointestinal damage: A small study found that some recovered anorexia patients had changes in gastrointestinal function and long-term pancreatic damage as a result of former laxative use.
• Liver damage: A case study reported that laxative use contributed to liver damage in one patient.
• Kidney failure: Another case study showed that overusing laxatives appeared to have caused severe kidney failure requiring dialysis, a treatment that helps remove waste and toxins from the blood

Better Ways To Loose Weight  

If you are using unhealthy weight loss methods like laxatives, purging or severe food restriction, stop and seek professional help to prevent long-term consequences to your health.

There are many better, safer and more effective ways to lose weight without putting your health on the line.

Here are some simple, proven ways to shed extra pounds:

• Eat more fruits and vegetables:They’re low in calories, but rich in fiber. A higher intake of fruits and vegetables has been associated with a lower body weight.
• Increase your physical activity:Participating in aerobic exercise a few times per week can aid in weight loss and help prevent weight regain.
• Reduce your portion sizes: Smaller portions mean fewer calories. One study even found that simply using smaller plates caused participants to eat less.
• Eat a high-protein breakfast: Starting your day with a protein-packed breakfast has been shown to reduce appetite and food intake over the course of the day.
• Decrease your intake of added sugars: Sugar is high in calories, low in nutrients and leads to weight gain. Research shows that drinking sugar-sweetened beverages may be associated with obesity

7 EVIDENCE BASED REASONS WHY YOU ARE ALWAYS HUNGRY

Hunger is your body’s natural cue that it needs more food.

When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable or be unable to concentrate.

Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.

There are several possible explanations for this, including a diet that lacks protein, fat or fiber, as well as excessive stress or dehydration. Some of the reasons includes, 

1. You are Not Eating Enough Protein 

Consuming enough protein is important for appetite control.

Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It plays a role in increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.

Due to these effects, you may feel hungry frequently if you’re not eating enough protein.

Many different foods are high in protein , so it is not difficult to get enough of it through your diet. Including a source of protein in every meal can help prevent excessive hunger.

Animal products, such as meat, poultry, fish and eggs, contain high amounts of protein.

It is also found in some dairy products, including milk and yogurt, as well as a few plant-based foods like legumes, nuts, seeds and whole grains

2. You are not sleeping Enough 

Getting adequate sleep is extremely important for your health.

Sleep is required for the proper functioning of your brain and immune system, and it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.

Additionally, sleeping enough is a factor in controlling appetite, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived

In one study, 15 people who were sleep deprived for only one night reported being significantly more hungry and chose 14% larger portion sizes, compared to a group that slept for eight hours.

Getting enough sleep also helps ensure adequate levels of leptin  which is a hormone that promotes feelings of fullness.

To keep your hunger levels under control, it is generally recommended to get at least eight hours of uninterrupted sleep each night.

3. You Are Eating Too Much Refined Carbohydrates 

Refined Carbohydrates have been processed and stripped of their fiber, vitamins and minerals.

One of the most popular sources of refined carbs is white flour, which is found in many grain-based foods like white rice, bread and pasta. Foods such as soda, candy and baked goods, which are made with processed sugars, are also considered to be refined carbs.

Since refined carbs lack filling fiber, your body digests them very quickly. This is a major reason why you may be hungry frequently if you eat a lot of refined carbs, as they do not promote significant feelings of fullness.

Furthermore, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin, a hormone responsible for transporting sugar into your cells.

When a lot of insulin is released at once in response to high blood sugar, it works to quickly remove sugar from your blood, which may lead to a sudden drop in blood sugar levels.

Blood sugar fluctuations signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet.

To reduce your refined carb intake, simply replace them with healthier, whole foods like vegetables, fruit, legumes and whole grains. These foods are still high in carbs, but they are rich in fiber, which is helpful for keeping hunger under control

4. You Are Not Drinking Enough Water 

Proper hydration is incredibly important for your overall health.

Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy.

Water is also quite filling and has the potential to reduce appetite when consumed before meals.

Due to water’s role in keeping you full, you may find that you feel hungry frequently if you’re not drinking enough of it.

It is also known that feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may be helpful to drink a glass or two of water to find out if you are just thirsty.

To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs.

5. Your Diet Lacks Fibre

If your diet lacks fiber, you may feel hungry frequently.

Consuming lots of high-fibre foods is beneficial for keeping hunger under control. High-fiber foods slow your stomach’s emptying rate and take longer to digest than low-fiber foods.

Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects.

It’s important to note that there are different types of fiber, and some are better than others at keeping you full and preventing hunger. Several studies have found soluble fiber, or fiber that dissolves in water, to be more filling than insoluble fiber.

Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges and Brussels sprouts, are excellent sources of soluble fiber.

Not only is a high-fiber diet helpful for reducing hunger, it is also associated with several other health benefits, such as a reduced risk of heart disease, diabetes and obesity.

To ensure you’re getting enough fiber, opt for a diet that is rich in whole, plant-based foods, such as fruits, vegetables, nuts, seeds, legumes and whole grains

6. You Are Drinking Too Much Alcohol

 is well known for its appetite-stimulating effects 

Studies have shown that alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals. For this reason, you may feel hungry often if you drink too much alcohol.

Not only does alcohol have the ability to make you hungrier, but it may also impair the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are.

To reduce the hunger-inducing effects of alcohol, it is best to consume it moderately or avoid it completely.

7. You Eat Too Fast. 

The rate at which you eat may play a role in how hungry you are.

Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared to slow eaters. They are also more likely to be overweight or obese.

In one study in 30 women, fast eaters consumed 10% more calories at a meal and reported significantly less fullness, compared to slow eaters.

Another study compared the effects of eating rates in those with diabetes. Those who ate a meal slowly became full more quickly and reported less hunger 30 minutes after the meal, compared to fast eaters.

These effects are partly due to the lack of chewing and reduced awareness that occurs when you eat too fast, which are both necessary to alleviate feelings of hunger.

Additionally, eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals.

If you are hungry frequently, it may help to slow down when you eat. You can do this by taking a few deep breaths before meals, putting your fork down between bites and increasing the extent to which you chew your food.

HOW MUCH CAFFEINE IS CONTAINED IN GREEN TEA AND HOW MUCH DO YOU NEED

Green tea is a popular drink with many health benefits.

In fact, some studies have linked green tea with improved brain function and brain aging. It may also reduce the risk of heart disease, type 2 diabetes and cancer.

However, just like regular tea, green tea contains caffeine. This can be a concern for people who want to be aware of or limit their caffeine intake.

What Is Caffeine And What Does It Do 

Caffeine is a naturally occurring chemical found in the leaves, beans and fruits of more than 60 plants, including the leaves of tea plants.

It’s a central nervous system stimulant that is consumed all over the world to boost alertness and fight fatigue.

It works by blocking the effects of a neurotransmitter called adenosine, which builds up over the course of the day and makes you feel tired.

Drinking caffeine has also been linked with a number of health benefits, such as improved mood and brain function, an increase in metabolism and improved exercise performance.

However, some people may be more sensitive to the effects of caffeine than others.

Additionally, people who consume too much caffeine may experience restlessness, insomnia or an irregular heartbeat.

How Much Caffeine Is In A Cup Of Green Tea 

The average amount of caffeine in an 8-oz (230-ml) serving of green tea is around 35 mg 

However, this can vary. The actual amount can be anywhere between 30 and 50 mg per 8-oz serving.

Since the caffeine in green tea occurs naturally, the amount depends largely on the variety of tea plant, its growing conditions and the way it is processed and brewed.

For example, tea made with older leaves usually has less caffeine than tea made with younger tea leaves.

The amount of caffeine in your drink can also be influenced by the type of green tea you choose and how you prepare it.

For example, bagged teas tend to be more caffeinated than loose leaf teas.

This may be because the tea leaves in tea bags are crushed up, so more caffeine is extracted and infused into the drink.

Additionally, powdered green teas have a higher caffeine content than both bagged and loose green tea.

Nevertheless, portion sizes tend to be small — 1 gram or half a teaspoon per serving — for powdered teas, so the caffeine content of the bagged tea and powdered matcha tea can be similar.

Finally, the longer you brew your tea and the hotter the water, the more caffeine will make its way into your drink

Green Tea Contains Less Caffeine Compared To Other Caffeinated Drinks 

Caffeine is found in a wide range of beverages like black tea, coffee, soft drinks and energy drinks.

Interestingly, green tea also contains the amino acid L-theanine, which has been shown to work synergistically with caffeine. Thus, you get a milder but different kind of buzz than with coffee, despite the lower caffeine content of green tea.

In particular, the combination of L-theanine and caffeine has been shown to help improve both alertness and focus, which may make green tea a better drink than coffee if you’re doing tasks that require a lot of thought 

Is Caffeine In Green Tea Something To Worry About 

Caffeine is a widely used stimulant. When consumed in the recommended amounts, it is considered very safe.

For adults over the age of 19, the safe limit is considered to be around 400 mg per day, or 13 mg/pound (6 mg/kg) of body weight.

However, to prevent the negative effects of caffeine, it’s often recommended that you space out your caffeine, limiting the amount to around 200 mg at a time.

200 mg of caffeine is around four 8-ounce cups of green tea, so one 8-ounce serving of green tea would put you well within those limits.

Overall, green tea is low in caffeine compared to other caffeinated beverages. As long as you are consuming caffeine within these recommended limits, then the caffeine in green tea shouldn’t be anything to worry about.

5 BEST FOODS TO EAT IF YOU ARE HAVING ARTHRITIS

If you have arthritis, you know just how devastating this condition can be.

Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.

There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints

Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.

In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.

1. Fatty fish

Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.

Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.

The American Heart Association recommends including at least two servings of fatty fish in your diet each week to take advantage of the beneficial anti-inflammatory properties.

2. Garlic

Garlic is jam-packed with health benefits.

Garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.

In fact, some research has shown that garlic may enhance the function of certain immune cells to help strengthen the immune system 

Adding garlic to your diet could benefit both arthritis symptoms and overall health

3.Ginger

Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms .

Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.

4. Walnuts 

Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.

Walnuts are especially high in omega-3 fatty acids which have been shown to decrease the symptoms of arthritis.

5. Spinach 

Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis.

Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation.

Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease.

Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis. 

WHAT IS THE HEALTHIEST WAY TO COOK FISH

Fish is a really healthy food. Eating it regularly may lower your risk of a number of health conditions, including heart disease, stroke and depression.

Because of this, health professionals often recommend that people eat fish at least once or twice a week.

However, the way you cook your fish can change its nutritional composition, so some cooking methods may be better for your health than others.

This article explores how different cooking methods may change the nutritional value of your fish, and examines which methods are healthiest.

Why Fish Is So Healthy

There are many types of fish, all with different nutrition profiles. In general, they are divided into two categories: lean and fatty.

Both are considered nutritious and a great source of high-quality protein, but fatty fish are thought to be especially important for health. This is because they contain some important nutrients, including omega-3 fatty acids and vitamin D.

Currently, around 40% of people have low levels of vitamin D. This has been linked to a higher risk heart disease, diabetes, cancer, dementia and some autoimmune diseases.

The best way to get vitamin D is through sun exposure. However, fatty fish are one of the few food sources of vitamin D and can contribute a good amount.

Your body and brain also need omega-3 fatty acids to function at their best. In fact, getting enough omega-3s has been linked with a number of health benefits, including a decreased risk of heart disease and some cancers.

These special fats may also slow down the decline in brain function that people commonly experience as they age.

Eating lean fish may also have health benefits. Some studies have linked it to a lower risk of metabolic syndrome and reduced risk factors for heart disease .

These are some of the reasons why health experts recommend eating fish at least once or twice a week.

Grilling and Broiling

Grilling and broiling are very similar cooking methods. They both involve applying dry heat to your food at very high temperatures.

The main difference between the two methods is that grilling applies heat from below and broiling applies it from above.

Both methods are a fast way to cook really tasty fish without adding any fats.

Pan-Frying and Deep-Frying

Pan-frying and deep-frying are high-temperature cooking methods that use hot fat.

Deep-frying involves submerging food in a large amount of fat, while pan-frying uses a much smaller amount of fat in a skillet, wok or pot.

During frying, fish will absorb some of the fat, increasing its calorie content and changing the types of fat it contains 

Cooking your fish in an oil, such as vegetable oil, that contains high amounts of omega-6 fatty acids can increase its content of inflammatory omega-6s.

This has been shown to happen to a greater degree in fish that has been deep-fried rather than pan-fried, due to the larger amounts of oil used. In general, lean fish also tends to absorb more oil than fatty fish.

The high temperatures during frying also damage the healthy omega-3 fatty acids in fish more than other cooking methods do.

In fact, one study found that frying tuna decreased the amount of beneficial omega-3 fatty acids by 70–85%.

However, it seems that these effects can vary depending on which species of fish you cook. Other studies have found that some fish, may still contain beneficial amounts of omega-3s after they’re fried.

Other nutrients may be at risk too, as one study found that frying salmon reduced the amount of vitamin D it contained by half.

The high temperatures of frying may also cause more of the harmful compounds to form.

Overall, pan-frying is considered healthier than deep-frying due to the smaller amounts of oil it uses. Additionally, it’s best to choose an oil that’s stable at high heat and will add healthier fats to your fish. Olive oil is one healthy option.

Poaching and Steaming

Poaching and steaming are cooking methods that use water or other liquids during the cooking process.

Poaching involves submerging your fish in a liquid such as water, milk, stock or wine while cooking in the oven.

Steaming is often carried out in a specially designed pot or appliance, and uses hot, vaporized water to cook your fish.

Neither poaching nor steaming add oil or fat to the fish, so using these methods won’t add calories or change the fats in your fish.

Poaching and steaming also cook fish at slightly lower temperatures than other methods, which helps preserve nutrients and is thought to minimize the formation of harmful chemicals.

One study suggested that the longer cooking time required to steam fish may increase the number of cholesterol oxidation products. These are potentially harmful compounds formed when cholesterol is heated.

However, both steaming and poaching are considered healthy, since their lower temperatures and lack of cooking fat help preserve the beneficial omega-3 fatty acids in fish better than other cooking methods.

Baking

Baking is a dry heat method that involves cooking fish in an oven.

Some studies have shown that baking fish causes less loss of omega-3 fatty acids than both frying and microwaving.

Baking may also be a better way to retain the vitamin D content of fish.

One study found that baked salmon retained all its vitamin D, whereas fried salmon lost around 50% of this important vitamin.

For these reasons, oven-baking is considered a healthy way to cook fish.

However, as with other cooking methods, covering your fish in oil during cooking can change its fatty acid profile.

If you’re baking fish, use minimal amounts of a heat-stable oil like olive oil.

Microwaving

Microwave ovens cook food using waves of energy.

These waves interact with some of the molecules in food, causing them to vibrate, which heats the food.

This way of cooking may be controversial, since some people believe that cooking with a microwave can reduce the nutrients in food.

However, microwaving is a fast and relatively low-temperature cooking method.

Because of this, it can actually preserve some nutrients better than some other cooking methods. In fact, many studies have found that microwaving fish can help prevent the loss of its healthy omega-3 fatty acids.

Sous Vide

Sous vide is French for “under vacuum.” In this cooking method, food is placed inside a sealed pouch and cooked in a temperature-controlled water bath.

It’s a low-temperature cooking method in which food is cooked very slowly over a long period of time.

Although sous vide takes a long time, it’s considered a very healthy way to cook, because it uses a tightly regulated, very low temperature that’s thought to lock in moisture and retain nutrients.

Which Method Should You Choose?

Fish is a healthy food that’s a great addition to any diet.

However, the type of fish, cooking method, length of cooking time and cooking oil you use can all affect the nutrition profile of your fish.

Overall, the healthiest cooking methods limit the loss of healthy omega-3 fats, retain the most nutrients and minimize the formation of harmful compounds.

In general, this means that sous vide, microwaving, baking, steaming and poaching your fish are your best bets.

On the other hand, deep-frying fish is the least healthy cooking method.