Scientists turn 'bad fat' good. BMJ study on fried food. British Heart Foundation - Fats explained. The Med diet. Published 8 April Published 16 April Published 3 May But when it comes to health, the disadvantages of fried food may help lead you away from temptation.
The popularity of fried foods may seem to coincide with the number of fast food restaurants popping up all over the United States and across the world, but frying isn't a new cooking method.
In fact, the Mediterranean countries have been frying food for centuries, according to an October review published in Nutrients. All cooking methods influence the flavor and texture of food. However, one of the benefits of fried food, and the reason it's so hard to resist, is that it simply makes food tastier. Deep frying in oil also makes food more durable, which is why it's a common cooking method for processed foods.
Unfortunately, the benefits of fried food are also why it's unhealthy. Because fried food is so appetizing and convenient, it's easy to eat too much. The Centers for Disease Control and Prevention reports that more than 36 percent of adults eat fast food every day, which often contains fried foods. Consuming too many fried foods isn't good for your waistline or your health, and may even shorten your lifespan.
Not to mention, fried foods could lead to weight gain over time if eaten often so if you're going to eat these foods, it's best to do so in moderation. Eating one or two servings of deep-fried Oreos this summer will not have a significant impact on your weight or overall health.
It can be a game-changer in the kitchen if you're looking to wean off oil-fried foods. A registered dietitian explains what could happen if you snack on too many fried treats this summer. 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 1.
Generally speaking, fried foods are significantly higher in fat and calories than their non-fried counterparts. For example, one small baked potato grams contains 93 calories and 0 grams of fat, while the same amount grams of french fries contain calories and 17 grams of fat 2 , 3.
As another example, a gram filet of baked cod contains calories and 1 gram of fat, while the same amount of deep-fried fish contains calories and 12 grams of fat 4 , 5.
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 6 , 7 , 8. Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats. One US study on soybean and canola oils found that 0. When these oils are heated to high temperatures, such as during frying, their trans fat content can increase In fact, one study found each time an oil is re-used for frying, its trans fat content increases These have not been shown to have the same negative effects on health as those found in fried and processed foods.
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 In fact, two large observational studies found that the more often people ate fried foods, the greater their risk of developing heart disease Another observational study found that a diet high in fried foods was associated with a significantly higher risk of heart attack Meanwhile, those who ate a diet high in fruits and vegetables were at a significantly lower risk.
Several studies have found that eating fried foods puts you at a higher risk of developing type 2 diabetes 20 , 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 Furthermore, two large observational studies found a strong association between how often participants ate fried food and the risk of type 2 diabetes. Fried foods contain more calories than their non-fried counterparts, so eating a lot of them can significantly increase your calorie intake.
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