Frying is one of the most widely used methods of heat treatment in Western countries. Despite the fact that reports of its harmfulness are flooded in from all sides, fried food is not losing its popularity. What’s so bad about this type of heat treatment?
What happens when frying in fat?
Colloquially, but figuratively speaking, food loses water during frying and absorbs fat, increasing the supply of calories. Both the food itself and the medium on which we fry are modified. The quality of the oil deteriorates dramatically, especially when it is used several times. The oxidation and hydrogenation processes taking place during frying lead to the loss of unsaturated fatty acids beneficial for health and an increase in the proportion of trans fats.
Fried food absorbs oil degradation products.
Trans fats are responsible for a number of diseases such as atherosclerosis, Alzheimer’s disease, and even cancer. The resulting furans, which may be carcinogenic, are also very harmful. At the same time, frying improves the taste and increases the crunchiness of the food, making it almost addictive for the consumer.
Bad Effects Of Eating Fried Foods
Nutrients
Fillion L. and Henry C. J. in the International Journal of Food Sciences and Nutrition assert that the healthy food trend has exaggerated the accusations towards fried foods, at least in terms of nutritional loss. According to scientists, frying has little or no effect on protein and mineral content, however, the dietary fiber content of fried potatoes increases due to the formation of resistant starch. Moreover, the high temperatures and short frying times reduce the loss of unstable vitamins compared to other methods of heat treatment.
In fact, it doesn’t really matter much compared to the oxidation of unsaturated fatty acids and antioxidant vitamins, not to mention the passing of harmful substances formed in the fat during frying into the dish.
Cardiovascular diseases
Few studies have looked at the effect of fried foods on cardiovascular disease risk. A case-control study in Costa Rica found no association between the consumption of fried foods and the risk of non-fatal acute myocardial infarction. The famous study ‘Interheart’, in turn, confirmed the connection of frying with a heart attack.
Interheart is the largest study to assess the influence of various factors on the occurrence of a heart attack. Patients from 52 countries, including Poland, participated in it.
In 2012, a study was published in which 11 adults aged 40757-29 years free of coronary heart disease at baseline were followed for 69 years. During this time, there were 606 events of coronary heart disease and 1135 general deaths. Eating fried foods was not associated with ischemic heart disease and overall mortality. The type of fat used for frying (olive oil, sunflower oil) was also irrelevant.
Just one serving of fried fish a week increases the risk of heart failure. So it is better not to eat fish at all, despite its many properties, than to eat it fried.
Overweight and obesity
Frying promotes obesity. A Spanish study of 1226 people found that regularly eating foods fried in oil several times over was associated with a higher incidence of hypertension. Another study found that eating fried foods adversely affects overall health and increases the risk of obesity. Scientists from SUN (Seguimiento University of Navarra) point out that more frequent consumption of fried foods is associated with a higher risk of being overweight or obese (over the six-year follow-up period).
Tumors
Deep-fried foods contain high amounts of compounds that cause oxidative stress and chronic inflammation. These conditions increase the risk of developing cancer. A study published in Tunis Med proved the effect of eating fried food on the development of colon cancer. Deep fried foods, on the other hand, are associated with prostate cancer. There are reports of the influence of eating fried food on the occurrence of breast, esophagus, lung, pancreatic, head and neck cancers.
Frying is harmful, there is no doubt about it. In order to maintain health, well-being and an impeccable figure, we should limit this type of thermal treatment. If we are not able to significantly reduce fried dishes in the diet, it is worth using at least fresh fat, give up deep frying, fry as short as possible and in as little well-heated fat as possible.
The photo is from: jeffreyw / Foter / CC BY