The Nutrition of Fried Foods
Fried foods have been viewed for years as the quintessential ‘junk food’. In all fairness, fried foods have been linked to cardiovascular disease and blood sugar spikes. But why exactly are fried foods so bad for you? What is the nutrition behind fried foods and how they impact our lives.
The frying process involves cooking food with significant amounts of oil at very high heat. During this process, the food absorbs much of this oil, transferring heat throughout the food. Oil itself is quite high in saturated/trans fat and calories, which contribute to increased risk of heart disease, diabetes, obesity, and cancer. The fact that the frying process involves high temperatures is also a factor, as most fried foods contain starchy compounds. This starch contains acrylamide, which forms during high heat processes such as frying. Acrylamide is believed to increase risk of cancer, although the exact effect on humans requires more research.
Although there are numerous risks associated with fried foods, there are safe alternatives that can reduce the negative impacts of fried foods. Using stable oils such as coconut and avocado oil result in less acrylamide formation. Oven frying or air frying uses significantly less oil compared to deep frying, resulting in the food absorbing less oil and therefore less saturated and trans fats are consumed. However, it is important to note that although fried foods are generally considered unhealthy, that does not necessarily mean to cut it out completely. As with most things, moderation is key, and partaking in fried foods on occasion will not have a notable impact on health.
Here are some alternative cooking methods to frying:
baking
roasting
broiling
grilling
smoking
sous vide
boiling
sauté