Why is fried food bad for you, and what harm do we have?

Why is fried food bad for you, and what harm do we have?

Deep frying is a common cooking method used all over the world. It is often used as a quick and inexpensive way to prepare food through restaurants and fast food chains.

Popular fried foods include fish, French fries, chicken strips and cheese sticks, though you can roast just about anything.

Many people like the taste of fried foods. Still, these foods are high in calories and trans fat, so eating too many of them can have a negative impact on your health.

This article explains why eating commercially fried foods is bad for you and provides some healthy alternatives to consider.

Fried foods are high in calories
Compared to other cooking methods, deep frying involves a lot of calories.

For starters, fried foods are usually coated in batter or flour before frying. In addition, when fried in oil in food, they lose water and absorb fat, which in turn increases their calorie content.

In general, fried foods have a significant increase in fat and calories compared to their fried counterparts.

For example, a small baked potato (100 grams) contains 93 calories and 0 grams of fat, while the same amount (100 grams) of french fries contains 319 calories and 17 grams of fat (2, 3).

For another example, 100 grams of baked code contains 105 calories and 1 gram of fat, while similar deep-fried fish contains 232 calories and 12 grams of fat (4, 5).

As you can see, calories increase rapidly while eating fried foods.

Abstract
Fried foods contain more calories than their fried counterparts. Eating too many of these can significantly increase your calorie intake.

Trans fats are usually high in fried foods

Trans fat is formed by going through a process called asymmetric fat hydrogenation.

Eating manufacturers often use high pressure and hydrogen gas to increase fat's shelf life and stability, but hydrogenation also occurs when the oil is heated to a very high temperature during cooking.

This process changes the chemical composition of the fat, making it difficult for your body to break down, which can eventually lead to adverse health effects.

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

Because fried foods are cooked in oil at extremely high temperatures, they are likely to be trans fat.

Additionally, fried foods are often cooked in processed vegetable or seed oils, which may include pre-heat fat.

An American study of soybean and canola oil reported that their fatty acids contained 0.6–4.2% trans fat (9).

When these oils are heated to high temperatures, such as during frying, their trans fat content may increase.

In fact, one study says that whenever oil is reused to fry, it increases the trans fat content.

However, it is important to distinguish between naturally occurring trans fats and trans fats in foods such as meat and dairy products.

They do not have the same negative effects on health as found in fried and processed foods.

Abstract
Most processed foods are cooked in processed vegetable or seed oils. When heated, these oils can form trans fat, which is associated with a number of health problems, including the risk of multiple illnesses.

Eating fried foods can increase your risk of illness

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

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

Heart disease
Eating fried foods can lead to hypertension, low "good" HDL cholesterol, and obesity, which are all at risk for heart disease.

In fact, two large observational studies have found that most people eat fried, higher risk of developing heart disease.

One study found that women who consumed one or more servings of fried fish per week had a 48% higher risk of heart disease, compared to those who ate 1 serv3 servings per month.

On the other hand, the increase in the amount of baked or brewed fish was at lower risk.

Another observational study has found that a diet high in fried foods is associated with a significant risk of heart attack.
Meanwhile, those who ate more of the fruits and vegetables diet were at particular risk.

Diabetes
Numerous studies have found that eating fried foods makes you at higher risk of developing type 2 diabetes.

One study found that people who ate fast food more than twice a week were twice as likely to be resistant to insulin, compared to people who ate less than once a week.

In addition, a strong association between the two major observational studies found how often participants ate fried foods and were at risk for type 2 diabetes.

People who consume 4-6 servings of fried foods each week are 39 percent more likely to have type 2 diabetes, compared to those who serve less than one serving per week.

 Compared to those who serve less than one week each. Similarly, people who ate fried foods seven or more times a week were 55% more likely to have type 2 diabetes,

obesity
Fried foods have more calories than their fried counterparts, so eating many of them can increase your calorie intake significantly.

In addition, studies suggest that trans fats in fried foods may play a role in weight gain, as they may affect hormones regulating appetite and fat storage.

A study in monkeys says that even in the absence of excess calories, the use of trans fat has significantly increased abdominal fat.

That way, instead of the amount of fat, the problem can be fat type.

In fact, an observational study in a diet that assessed 41,518 women over eight years found that a 1% increase in trans fat increases the weight of 1.2 pounds (0.54 kg) in normal weight women.

In overweight women, a 1% increase in the amount of trans fat resulted in a weight gain of 2.3 pounds (1.04 kg) during the study.

Meanwhile, the increase in the amount of monounsaturated and polyunsaturated fats was not associated with increased weight gain.

Regardless of the reason that fried food is high in calories or trans fat, numerous observational studies have shown a positive relationship between its volume and obesity.

Abstract
People who regularly consume fried foods may be at higher risk of developing type 2 diabetes, heart disease and obesity. It seems that the higher your volume, the higher your risk.

Fried foods may contain harmful acrylamide.

Acrylamide is a poisonous substance that can be formed during high temperature cooking, such as frying, roasting or baking.

It is formed by the chemical reaction between sugar and amino acids called aspergines.

Starchy foods such as fried potato products and baked goods usually contain high amounts of acrylamide.

Animal studies have shown that it is at risk for many types of cancer.

However, most of these studies used very high doses of acrylamide, in which on average - from one thousand to ten thousand times human is exposed to food.

While the amount of acrylamide has been investigated in a handful of human studies, the evidence has been mixed.

One study found a small association between dietary acrylamide in humans and kidney, endometrial and ovarian cancers.

Other studies show that dietary acrylamide is not associated with any common cancer risk in humans.

Abstract
Animal studies suggest that the nutrients of acrylamide may increase the risk of many types of cancer, but certainly more studies are needed to determine this in humans.

Safe frying oils and alternative cooking methods

 Consider cooking them at home using healthy oils or alternative "frying" methods. If you want to enjoy the taste of fried foods,

Healthy oils
The type of oil used to roast greatly affects the health risks associated with fried foods. Some oils can withstand much higher temperatures than others, making them safer to use.

Generally, oils that are mostly saturated and contain monosaturated fat are most stable when heated.

Olive oil, coconut oil, and avocado oil are among the healthiest.

Coconut oil: Coconut oil contains more than 90% of fatty acids, which is very resistant to heat. In fact, studies show that even after eight hours of deep frying, its quality does not deteriorate.

Olive oil: Olive oil is mostly monounsaturated fat, making it stable to cook at high temperatures. An analysis showed that olive oil can be used in a deep fryer for up to 24 hours before a certain amount of oxidation is started.

Avocado Oil: The combination of avocado oil is like olive oil. It also has a great heat tolerance, which is a great choice for deep frying pan.
Using these healthy oils can reduce some of the risks of eating fried foods.

Unhealthy oils
Kitchen oils that contain high amounts of fat are very stable and form acrylamide in a heat wave.

These include, but are not limited to:

Canola oil
Soybean oil
Cotton oil
Corn oil
Sesame oil
Sunflower oil
Saffron oil
Grape seed oil
Rice bran oil
These oils are processed, and 4% of the fatty acids in them are before the type fat.

Unfortunately, they are usually used by restaurants, as they are cheaper. For deep frying you should not only avoid these oils, but you should try to avoid them altogether.

Traditional roasting alternatives
You will also want to consider alternative cooking methods, including:

Oven frying pan: This method involves baking foods at a very high temperature (450 ° F or 232 ° C), allowing the food to be refrigerated using little or no oil.
Air Frying: You can "fry" food in a hot air fryer. These machines work by circulating hot air around food. Unlike traditional fried foods, the foods on the outside are crispy and moist on the inside, but consume 70-80% less oil.
Abstract
Coconut oil, olive oil and avocado oil are among the healthiest oils to fry in food. You can also try oven frying pan or air frying foods, which produce similar results with very little oil consumption.

Bottom line
Eating fried foods in unhealthy or unhealthy oils can have many negative effects.

In fact, eating them regularly can put you at risk for diseases such as diabetes, cardiovascular disease, and obesity.

Therefore, it is better to avoid or restrict you strictly from eating commercially fried foods.

Fortunately, there are more cooking methods and healthy fats you can use instead.