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
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.
- 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
