Deep frying is a popular cooking technique used worldwide, especially by restaurants and fast-food chains as a quick and cost-effective way to prepare meals.
Fried foods such as fish, french fries, chicken strips, and cheese sticks are commonly enjoyed, though virtually any food can be deep-fried.
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While many people enjoy the taste of fried foods, they are often high in calories and trans fats, making frequent consumption potentially harmful to health.
Fried Foods Are High in Calories
Deep frying adds a significant amount of calories to foods.
When foods are fried, they are typically coated in batter or flour and lose water while absorbing fat, which increases their calorie content.
In comparison to non-fried versions, fried foods tend to be much higher in fat and calories.
For example, a small baked potato (138g) contains 128 calories and 0.18g of fat, while the same amount of french fries contains 431 calories and 20g of fat.
Similarly, a 100g fillet of baked cod has 105 calories and 1g of fat, whereas deep-fried fish has 200 calories and 10g of fat.
Fried Foods Often Contain Trans Fats
Trans fats are created when unsaturated fats go through a hydrogenation process.
This can happen when oils are heated to high temperatures during frying.
Hydrogenation makes fats harder for the body to break down, which can lead to various health issues.
Trans fats are linked to a higher risk of heart disease, cancer, diabetes, and obesity.
Since fried foods are typically cooked at high temperatures in oil, they are likely to contain trans fats.
Furthermore, oils that are reused for frying can increase in trans fat content over time.
Health Risks of Fried Foods
Consuming fried foods has been linked to various chronic diseases. Research suggests that frequent consumption of fried foods can raise the risk of type 2 diabetes, heart disease, and obesity.
- Heart Disease: Regularly eating fried foods can contribute to high blood pressure, low levels of HDL (“good”) cholesterol, and obesity, all of which are risk factors for heart disease. Two large studies found that increased consumption of fried foods correlated with a higher risk of heart disease.
- Diabetes: Studies show that eating fried foods increases the risk of type 2 diabetes. For instance, a study found that those who ate fast food more than twice a week were twice as likely to develop insulin resistance. Additionally, research has shown that consuming fried foods 4-6 times a week increases the risk of type 2 diabetes by 39%, while eating fried food 7 or more times a week increases the risk by 55%.
- Obesity: Since fried foods are calorie-dense, excessive consumption can contribute to weight gain. The trans fats in fried foods also affect the hormones that regulate appetite and fat storage, further promoting weight gain. Studies show a positive link between fried food intake and obesity.
Fried Foods May Contain Harmful Acrylamide
Acrylamide is a toxic substance that can form when starchy foods are cooked at high temperatures, such as during frying.
It is formed through a chemical reaction between sugars and asparagine, an amino acid.
Fried potato products and baked goods tend to have higher acrylamide levels.
While animal studies suggest that acrylamide could pose a cancer risk, human studies have produced mixed results.
Some research has found a modest link between dietary acrylamide and certain types of cancer, while other studies have shown no such association.
