Why fried foods considered harmful? The fact is that the oil you fry in can produce harmful substances when heated. Thus, fried food becomes harmful to the body. The breakdown of oil into harmful substances depends on the temperature and frying time.
Experts recommend not to overheat the oil during frying, otherwise it will begin to form substances such as acrylamide or acrolein. When heated above 230 degrees, fat breaks down in all types of oils. How to determine the harm of fried food? If the oil has formed carcinogens, it will taste bitter; the fried dish will also have a bitter taste and smell of burnt oil. If the oil in the frying pan overheats and begins to smoke, it can no longer be used for frying. This oil has already begun to break down into harmful substances. It is important not to exceed the smoke point of the oil while heating.
Is fried food harmful or a myth?
It is impossible to say with certainty that everything fried is harmful. If you prepare the dish correctly, it will not be harmful. It is important to follow all roasting rules and use high-quality raw materials.
Much depends on the properties of the oils: natural, unrefined, cold-pressed oils contain a lot of useful substances, and they are also more aromatic than refined ones. However, experts advise frying on the latter, because... they can withstand higher temperatures.
It is also known that olive oil contains many unsaturated fatty acids and is therefore considered relatively resistant to heat. Sunflower oil is best used for dressing salads, i.e. cold.
The food itself also influences the formation of carcinogens, for example, acrylamide is formed at high temperatures in carbohydrate-rich foods.
Browning reaction
Why does food turn brown during frying? During heating, a chemical reaction occurs between sugars and protein components, which was described by Louis Maillard (1912).
The Maillard reaction is very complex process. Its basic principle: when meat, bread or other proteins and carbohydrate-containing foods are heated from 100 to 180 ° C, some of the amino acids of these proteins combine with the sugar molecules of the carbohydrate chains. This heating of 100°C, 150 to 180°C or toasting reaction results in a brown color. The browning (brown color on foods) is made up of pigments called melanoidins. Depending on what sugars or amino acids are present in heated foods, characteristic flavors are created. Likewise, this reaction produces aromas or crispy crusts. In addition, there are many possible reactions and therefore a large number of possible secondary products.
Which oil is best for frying?
Oil consists of 80% fat and 16% water. Therefore, the oil is suitable for frying at low to medium heat. At higher temperatures it spatters and starts to smoke (smoke point 175°C).
It is better to use light oil for frying, because... it is more stable. This oil is usually devoid of certain substances. As a result, it can withstand higher temperatures (smoke point 200°C), making it ideal for frying. At proper preparation fried foods will not become harmful.
Acrylamide: a dose of poison
Dark brown crusts are known to be carcinogenic. Acrylamide is formed during frying, similar to the Maillard reaction. However, some studies have shown that the amount of acrylamide formed depends on the amount of carbohydrates in original product. In addition, its amount depends on temperature. For example, fried potato slices contained 300 times more acrylamide than fried beef. In addition, the amount of carcinogen obtained when heated at 220 degrees was 20 times greater than when heated at 120 degrees. It should be noted that especially high level Potato chips contain acrylamide.
We can conclude that the amount of acrylamide obtained depends not only on the heating temperature, but also on the amount of carbohydrates. That's why nutritionists advise steaming food.
What oil to fry in?
The main thing when heating the oil is not to bring it to the smoke point. If the oil begins to smoke, it has already reached the smoke point and this indicates that it is inedible. Do not overheat the oil! Some experts advise keeping a moist stick in the fat when searing a steak to prevent overheating and smoking.
Butter
Butter contains about 16% water, so it splatters when heated. At a temperature of 175 degrees it becomes inedible. It is better to add it after frying, or at the end of frying at a low frying temperature.
Melted butter
This oil is devoid of water and protein, that is, we have pure fat. Clarified oil is more resistant to heat and does not burn even at a temperature of 205 degrees. You can fry steaks and schnitzel in this oil. Lard () is also ideal for better frying.
Coconut, palm
Both oils are obtained from tropical plants. Coconut oil can be heated to 180 degrees. Palm oil, which is extracted from the seeds of oil palm kernels, can be heated to 220 degrees.
Margarine
Margarine can be heated up to 160 degrees and is conditionally suitable for frying. However, this product splashes due to high content water.
Olive oil
Extra virgin olive oil can be heated to 180 degrees. If the oil is further refined, i.e. clarified, it receives additional heat resistance up to 230 degrees. In this form it is ideal for frying.
Sunflower oil
Cold-pressed (dark) sunflower oil cannot be heated above 110 degrees. Refined oil, purified, can withstand temperatures of 200 degrees (smoke point 225 degrees). Ideal for frying.
Some fatty acids are broken down even under very low temperatures, and these include, in particular, polyunsaturated fatty acids. If an oil contains many of these fatty acids, its smoke point is correspondingly low. Therefore, the more polyunsaturated fatty acids an oil contains, the less suitable it is for frying.
The problem is that vegetable oils contain a lot of polyunsaturated fatty acids, such as omega-3 or omega-6. They are beneficial to the body, but begin to smoke at 150 degrees. Monounsaturated and saturated fatty acids are practically not broken down even at high temperatures. If more than half the oil consists of monounsaturated fatty acids, it is suitable for frying. Olive oil contains 72% oleic acid, rapeseed oil 62%, thistle oil 60%.
Solid fats are very resistant to heat due to their high content of saturated fatty acids.
Image copyright AFP
Choosing oil for cooking is not an easy task, writes Michael Mosley.
When it comes to the issue of oils and fats, we face a very difficult choice. Store shelves are overflowing with every variety you can imagine, but making a choice is not easy. Discussions about the benefits and harms of consuming various fats do not stop.
In Trust Me, I'm a Doctor, we decided to look at this topic from a different angle and ask: "Which fats or oils are best for cooking?"
You may think that the answer is obvious: it’s healthier to fry foods in the oven. vegetable fats than on animals, such as lard or butter. But is this really true?
To find out, we gave our volunteer Leicester residents a variety of fats and oils and asked them to cook with them every day. The remains had to be collected from the frying pan and sent to us for analysis.
The fats distributed included: sunflower oil, vegetable oil, corn oil, cold-pressed rapeseed oil, olive oil (refined and virgin), butter and goose fat.
The samples collected after use were transferred to the Faculty of Pharmacy at De Montfort University in Leicester, where Professor Martin Grootveld and his assistants carried out a parallel analysis - they heated the same types of fats to frying temperature.
If you cook food at high temperatures (about 180 degrees Celsius), the molecular structure of sunflower oil and butter changes. So-called oxidation occurs - the substance reacts with oxygen in the air, forming aldehydes and lipid peroxides. A similar process occurs when room temperature, but much slower. When fats become rancid, they oxidize.
Consumption or inhalation of aldehydes, even in small amounts, is generally associated with an increased risk of cardiovascular disease and cancer. What did Professor Grootveld's team discover?
“We found that oils rich in polyunsaturated fatty acids (corn and sunflower) produced a lot of aldehydes,” he says.
I was surprised, because I always considered sunflower oil to be healthy.
Image copyright Getty Image caption Lard has a reputation for being unhealthy, but it's better for frying.“Sunflower and corn oils are not bad,” says Professor Grootveld, “as long as they are not heated, as is the case with frying. It is a simple law of chemistry: useful product in a frying pan it turns into very harmful."
Olive oil and cold-pressed rapeseed oil produced significantly fewer aldehydes - as did goose fat oil. The fact is that they are richer in monounsaturated and saturated fatty acids, which react much more restrained to heat. Saturated acids practically do not undergo oxidation reactions at all.
In general, Professor Grootveld recommends olive oil for frying and other cooking. “Firstly, harmful compounds are formed in it in smaller quantities, and secondly, even those that are formed are not so dangerous for the human body.”
His research also shows that saturated animal fats and oils are better for cooking, particularly frying, than sunflower or corn oil.
"If I had to choose between lard and polyne saturated fat“, he says, “I would choose lard without a doubt.”
Despite its reputation as an "unhealthy" product, lard is rich in monounsaturated acids.
There was another surprise in our study - in some of the samples obtained from our volunteers, Professor Grootveld's team discovered several new aldehydes that were not present in their simple heating experiment.
“This is new data for science. Until now, they have not yet been known to the world, so I am very, very happy,” the professor smiles contentedly.
However, I don’t think our volunteers are as happy to realize that their cooking is a source of new, potentially dangerous compounds.
So what does Professor Grootveld advise?
First, try to fry less, especially on a very hot pan. If you fry, use as little oil as possible, and remove excess oil from cooked food, such as with a paper towel.
To reduce aldehyde output, choose fat rich in monounsaturated or saturated acids(preferably 60% or more of one or another, and taken together - more than 80%) and, accordingly, with low content polyunsaturated acids(less than 20%).
According to the professor, the best “compromise” option for cooking is olive oil: “It contains about 76% monounsaturated fatty acids, 14% saturated and only 10% polyunsaturated. As we have already mentioned, monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated."
Finally, his last piece of advice is to keep any oils in a closed cupboard, out of light, and try to avoid them reuse, because it leads to the accumulation of harmful by-products.
Basic facts about fats:
Polyunsaturated fats contain two or more double bonds between carbon atoms. When consumed in foods such as nuts, seeds, fish and green leafy vegetables, they have undeniable health benefits. However, the benefits of consuming sunflower or corn oil, although they are rich in polyunsaturated fatty acids, is rather doubtful.
Monounsaturated fats have only one double bond between carbon atoms. Contained in avocados, olives, olive oil, almonds and nuts, as well as lard, lard and goose fat. Olive oil - approximately 76% monounsaturated - is a key component Mediterranean cuisine, which researchers attribute to a low risk of heart disease.
Saturated fats do not have double bonds between carbon atoms. Although we have recently been advised to consume as little saturated fat as possible, particularly in dairy products and other animal products, the wisdom of such advice is still questionable.
Most housewives have long realized that frying, stewing and baking is much more profitable and tastier in natural oils. But which one should you choose for each type of cooking? There are many varieties of vegetable oils that are used as food. However, not all oils can be used for frying.
Recent studies by European scientists have shown that under no circumstances should you fry on linseed oil. The fact is that during the frying process, the fatty acids contained in flaxseed oil are converted into trans fatty acids, which are very dangerous to health.
These substances can provoke the development of cancer and digestive disorders.
It is best to fry in sunflower, corn, mustard or olive oil. Some nutritionists recommend frying in oil with the highest boiling point. From a medical point of view, of course, and not from a culinary point of view. This includes palm oil, but it is more common to fry it with olive oil, corn oil or soybean oil (but special ones for frying). Their boiling points are: sunflower - 120-140, olive - 160, corn, soybean - 180.
Vegetable oils:
Sunflower oil is the most common and affordable in our region. Even the phrase “vegetable oil” itself is associated with sunflower oil, although the choice of vegetable oils is actually much richer. It contains vitamins (E, F), phosphatides and other beneficial substances. IN unrefined form Suitable only for quick frying, refined is recommended just for frying. However, in general, unrefined oil is healthier because it contains more beneficial compounds (vitamins A and E, antioxidants).
Olive oil is rich in vitamins and oleic acid, which increases the level of “good” lipoproteins. It is useful to use it as a salad dressing. Fry on unrefined oil it is forbidden. For this, it is better to use extra-virgin or refined olive oil.
Corn oil has a rich set of vitamins, microelements, fatty acids and is considered more beneficial than sunflower oil. Used in dietary and baby food. Also used for refined frying.
Flaxseed oil contains vitamins (A, B, E, K, F) and a large amount of very useful alpha-linoleic acid. You cannot fry it, as its specific taste can spoil any dish, but it is recommended to use it “raw”. The high saturation of this oil useful substances causes it to go rancid very quickly. Therefore, it must be stored in the refrigerator in a carefully closed container.
Oil walnut, Coconut oil- It’s not easy to find on sale, but they have valuable properties. Contain vitamins and large amounts of omega-3 and omega-6 acids. Ideal for dressing salads, but should not be used for frying.
What do Western ZOZhevtsy fry on?
Do you know why coconut oil has such a good reputation and is sold so well on all sorts of health food sites? Not at all because of the taste of “Bounty”, or rather, not at all because of it. Among vegetable oils, this product contains greatest number saturated fat (about 91%), and is least destroyed during cooking.
True, frying with coconut requires manual dexterity and a very good frying pan/pancake maker. Take a pot with a fairly thick bottom and reduce the heat so that the oil does not start to smoke. The challenge is to quickly turn what you're frying. Constantly and quickly until it is cooked. And do not heat the oil until it smokes. By the way, lazy Americans came up with an electric pancake maker with a set temperature, in which even pancakes made from protein powder are fried normally.
"Number two" among saturated fats is ghee or ghee, or nothing more than good old melted butter, which you picked out as a child from the porridge carefully prepared by your grandmother. Due to its “already melted” origin, ghee almost does not burn at normal heating temperatures, and is suitable for preparing almost all vegetable dishes.
Number three is olive oil. It is rich in olein, and is not as destroyed when heated as regular sunflower.
Well, thoughts about the fact that refined oil is healthier for frying than “oil with a smell” belong more likely to the heading “note to the housewife”, and not to the achievements of nutrition. Even if the oil does not smell anything at all during the cooking process, this, unfortunately, does not mean at all that it will be exclusively beneficial for your health.
Melted butter
Ghee, or ghee, is the same as butter, only purified from impurities. This oil can be stored for quite a long time and is actively used in Indian cuisine and other cuisines of Southeast Asia, as well as in traditional medicine. Like regular butter, ghee contains a large amount of saturated fat, but unlike its relative, it has a high smoke point - about 250 degrees, which allows it to be used for deep-frying. In general, keeping a small jar of ghee in the fridge for occasional frying can be a good idea - like butter, it works great for frying or sautéing vegetables, but won't burn if you accidentally overheat the pan.
When to fry in ghee:
- when you need to get it quickly golden brown crust;
- when you need to slowly simmer food in oil;
- when you need to give a product a pleasant nutty aroma;
- when the roasting temperature may be high.
Examples of unsuitable oils that should not be used for frying at all:
- from grape seeds
- sesame
- linen
- soft margarine
When frying, heterocyclic amines are formed, which have a detrimental effect on cardiovascular system. Do not overheat the oil and food so that the absorption of harmful substances is minimal.
If the oil smokes heavily in the frying pan, it is better not to use it and replace it with new one.
Sunflower oil is quite universal, but for cold dishes it is better to use unrefined oil with a more distinct aroma of seeds.
In order to increase the shelf life of vegetable oils (sunflower, olive, flaxseed), you can add grape seed oil to them - it is resistant to oxidation.
Olive oil easily absorbs all kitchen odors, so it should be stored in a cool place and in an airtight container.
Sesame oil is widely used for cooking exotic dishes oriental and asian cuisine. It is better to fry in light oil, and dark oil should be used cold.
Use oil in reasonable doses, because the most important advice chefs - food should not only be tasty, but also healthy!
Some types of oils are better tolerated heat treatment and are ideal for frying, others, on the contrary, are ideal as a dressing and are not at all suitable for frying and deep-frying, others are entire storehouses of nutrients. Let's look at which oils are useful to us and which can harm us. 
It is necessary to fry, of course, on vegetable oil. Those. in no case with butter or any other fats. But again, we must remember that this oil should be very small. And if we can do without it for frying, then that’s generally the best thing. What oil is best to cook with? It is quite difficult to prepare lunch or dinner without vegetable oil. Olive oil is ideal for vegetable salads and fish snacks.
Most housewives have long realized that frying, stewing and baking with natural oils is much more profitable and tastier. But which one should you choose for each type of cooking? There are many varieties of vegetable oils that are used as food. However, not all oils can be used for frying.
Recent studies by European scientists have shown that under no circumstances should you fry with linseed oil. The fact is that during the frying process, the fatty acids contained in flaxseed oil are converted into trans fatty acids, which are very dangerous to health.
These substances can provoke the development of cancer and digestive disorders. 
Nutritionists believe that there is no better solid fat for humans than butter. Milk fat, they say, is an extremely healthy product, indispensable in the diet of most people, including those who suffer from cardiovascular diseases. Milk fat is especially useful for children whose digestive, immune and endocrine systems have not yet become stronger, as well as for people with diseases of the liver and biliary tract. Any Frenchman will tell you that it is tastiest to fry in plain butter. This is one of the main “secrets” of French cuisine.
Unlike spreads, butter contains many biologically active substances useful for humans: vitamins (A, beta-carotene - provitamin A, E, D), micro- and macroelements, phospholipids, lecithin, sterols, etc. And since during production butter Milk fat is not exposed to high temperatures; these substances are in an active state.
Butter contains cholesterol, which many people fear. However, in a daily serving of oil (25-30 g) there is only about 50 mg. And in small quantities it is vitally necessary for the body to maintain the structure of cell membranes, the synthesis of steroid hormones, and immune cells that protect the body from pathogenic microbes.
It is better to use butter in in kind, spreading it on bread, cookies, pastries, adding to cereals and other ready-made dishes. Nutritionists do not recommend cooking, let alone frying, in butter, since even short-term high-temperature heating significantly reduces it biological value. The oil has emollient properties and has a calming effect on irritated mucous membranes. Therefore, medicine in the form of warm milk, honey and butter - excellent remedy with sore throat. 
Melted butter
Ghee cow butter is not only a universal fat product for culinary products, which is good for frying cheesecakes and scrambled eggs, baking pies and other delicacies. It also has medicinal properties: stimulates digestive processes, in particular, improves the functioning of the small intestine, has a beneficial effect on liver function, and nourishes the brain.In Russia, melted butter has always been a popular fatty product and was produced in significant quantities. Nowadays it is rarely found in stores, but it is not difficult to prepare it yourself.
How to prepare ghee. Place the butter in a saucepan (preferably stainless steel) and melt over low heat. When the butter is melted, reduce the heat to low, ensuring that only a few bubbles rise from the butter. These bubbles form foam, which must be periodically skimmed off with a spoon until the oil becomes transparent and vegetable-like in color, and a dark brown sediment forms at the bottom of the pan. Pour the finished oil through a strainer into a clean glass container, cool and seal. High-quality ghee should be yellow in color, have the smell and taste of milk fat and have a fine grainy consistency.
The process of preparing ghee takes about two hours. The amount of product obtained depends on the fat content of the melted cow butter. From 1 kg of butter with 72.5% fat content, about 600 g of ghee is usually obtained, and from butter with 82.5% fat content - about 800 g. The resulting butter can be stored for up to a year in a dark place at a temperature of 2 to 6 ° WITH.
Pork fat
Our ancestors fried and stewed it, melted lard added to dough for pies and other baked goods.Modern scientists have proven that moderate heating of pork fat is not harmful - when melted, its biological properties and digestibility only improve. You can not only fry it, but also simply eat it. Moderately salted lard, with black bread and garlic, is not only tasty, but also healthy.
Unlike other animal fats, which are composed primarily of saturated fatty acids, pork fat contains many healthy unsaturated fatty acids, including arachidonic acid, which is rarely found in our diet.
Modern scientists believe that pork fat is one of the most complete among vegetable and animal fats. In terms of biological activity, it is 5 times superior to butter.
Vegetable oil
You can also cook food in vegetable oil, which has a high smoke point. This is what experts call the temperature at which oil heated in a frying pan begins to smoke. It is impossible to cook food in oil with a low smoke point: it produces many products of high-temperature oxidation of polyunsaturated fatty acids that are harmful to humans.Ideal for cooking are olive, grape and high-oleic sunflower oils - all of them consist mainly of oleic acid, which is fairly heat-resistant.
In principle, it is possible to fry in unrefined vegetable oil: sunflower, corn, etc., but only at a moderate temperature (150-170°C), which should not be exceeded. The fact is that they contain a lot of polyunsaturated fatty acids, which, when heated above 180°C, begin to intensively oxidize with the formation of peroxides, ketones, aldehydes and other chemical compounds that not only give the product bad taste and odor, but are also toxic substances that adversely affect human health.
A good alternative to hydrogenated cooking fats may be Palm oil. In our country it is currently used mainly in Food Industry, but it is quite suitable for home use. You can fry, bake, and season salads with it.
Like lard, palm oil is composed primarily of the heat-stable fatty acids saturated palmitic and monounsaturated oleic, so it can withstand temperatures that would cause most other oils to smoke and break down.
In addition to high thermal stability, palm oil has other advantages. To begin with, benzene and other organic solvents are not used in its production, so it is environmentally friendly. Further. Products fried in palm oil have a beautiful golden color. In addition, palm fat has the ability to retain tiny air bubbles on its surface, giving finished product thin taste qualities and friability. Therefore, they not only fry with palm oil, but also add it to the dough for cookies, cakes, muffins and other confectionery products.
Despite its excellent consumer properties, palm oil until recently was considered by many, and some continue to be considered, almost the worst vegetable oil due to its high content of palmitic acid. There is really a lot of this atherogenic fatty acid in palm oil - about 50%. However, in the world of fats, not everything is so simple. Biochemist scientists have proven that the nature of their effect on the human body depends on the location of saturated fatty acids in triglyceride molecules (in fat molecules). In palm oil, a significant part of palmitic acids is in the second, so to speak, position that is not harmful to human health. It is interesting to note that the same position in the fat molecule is occupied by part of the palmitic acids found in cow's milk.
Experts from the World Health Organization (WHO) have been studying the safety of palm oil for human health for several years. His research showed that people who switched to consuming palm oil had a significantly reduced risk of developing cardiovascular disease compared to those who continued to consume hydrogenated fats with 20% trans isomers.
And the everyday experience of the peoples of tropical countries, who traditionally use palm oil as food, indicates that it does not have negative influence to your health. The people of these countries suffer from hypertension and other cardiovascular diseases, which are associated with saturated fats and cholesterol, less often than Europeans or Americans, who until recently did not consume palm oil. Taking all this into account, WHO experts consider palm oil as one of the most promising oil and fat products that can replace hydrogenated fats.
12:04 23.04.2014
The answer to the question: “Which oil is best for frying?” sounds something like “For what purpose are you going to do this?” Strange? If a person considers frying as the only acceptable method of cooking, regularly and with pleasure eats fried food, he should ask on a culinary forum. They'll tell you what doesn't stick to which frying pan, what gives best taste dishes and other valuable gourmet information.
But doctors all over the world agree that fried food should not play a major role in the diet, but only appear in episodes. And the less often it appears on the table, the lower the risk of atherosclerosis, heart, liver, gastrointestinal and kidney diseases.
Which oil is better for frying for a healthy eating person?
This whole business with low-fat cooking sprays and white ceramic pan coatings has nothing to do with the dangers of fats. In fact, dietary lipids are extremely beneficial for:
Health nervous system, including the central nervous system;
Reproductive health. The point is not in the statement “fat is a hormonal organ,” but in the fact that with a low-fat diet, the secretion of sex hormones decreases, which, for obvious reasons, does not improve a person’s quality of life;
Heart and vascular health. Healthy omega-three fatty acids are a recognized product for the prevention of atherosclerosis and normalization of “bad” cholesterol levels;
Such an elusive and individual factor as “pleasure from the diet.” Despite what the low-fat promoters may say, food tastes better when it's with butter.
It’s only when heated, that is, during the frying process, that the properties of the oils change. And fried olive or sunflower oil is no longer such a wonderful product for healthy lifestyle and weight loss. Radical supporters of “clean” nutrition do not fry food “at all.” They use a grill, a steamer, simmer vegetables in water and add high-quality cold butter to the finished dish.
In general, the rule is simple - the more unsaturated fatty acids in the oil, the greater the chance of it not surviving heat treatment. Don't believe me? Try heating some flaxseed oil (almost the richest source of unsaturated fatty acids) oil in a frying pan, and when you see black smoke, you will understand what we are talking about.
Periodically, publications appear proving that unsaturated oils, when heated, turn from beneficial to extremely harmful; some studies even prove the carcinogenic effect of such oils.
What do Western ZOZhevtsy fry on?
Do you know why coconut oil has such a good reputation and is sold so well on all sorts of health food sites? Not at all because of the taste of “Bounty”, or rather, not at all because of it. Among vegetable oils, this product contains the highest amount of saturated fat (about 91%) and is the least destroyed during cooking.
True, frying with coconut requires manual dexterity and a very good frying pan/pancake maker. Take a pot with a fairly thick bottom and reduce the heat so that the oil does not start to smoke. The challenge is to quickly turn what you're frying. Constantly and quickly until it is cooked. And do not heat the oil until it smokes. By the way, lazy Americans came up with an electric pancake maker with a set temperature, in which even pancakes made from protein powder are fried normally.
“Number two” among saturated fats is ghee or ghee, or nothing more than good old ghee that you scooped out of the porridge carefully prepared by your grandmother as a child. Due to its “already melted” origin, ghee almost does not burn at normal heating temperatures, and is suitable for preparing almost all vegetable dishes.
Number three is olive oil. It is rich in olein, and is not as destroyed when heated as regular sunflower.
Well, thoughts about the fact that refined oil is healthier for frying than “oil with a smell” belong more likely to the heading “note to the housewife”, and not to the achievements of nutrition. Even if the oil does not smell anything at all during the cooking process, this, unfortunately, does not mean at all that it will be exclusively beneficial for your health.
What oil is better to fry in and how to do it
There should be the words “if you really need it.” Fried food is inherently harmful. More or less “nothing” only dishes like stir-fry, where micropieces of meat and vegetables come into contact with oil for a split second.
Simple tricks to make fried food healthier:
Coat the pan with olive oil using a cotton swab and quickly fry your vegetables. If these are vegetables, 30 seconds on each side is enough for the taste to become “fried”. Then throw them into a baking dish and finish cooking in the oven. By the way, non-aesthetes can try to immediately lay out the notorious potatoes in slices on parchment and bake them at 200 degrees. Well, spray with oil from a spray bottle, about 2 minutes before turning off the oven;
If “it” is poultry or fish, use the same method, but bring the dish to readiness by turning on the grill or convector. Manipulations allow you to “kill two birds with one stone” - you will not heat food in oil for too long, which will reduce the risk of its destruction, and you will reduce calorie content ready-made dish, since the oil will not be actively absorbed into the “cooking”.
Manipulations allow you to “kill two birds with one stone” - you will not heat food in oil for too long, which will reduce the risk of its destruction, and you will reduce the calorie content of the finished dish, since the oil will not be actively absorbed during “cooking”.
In general, fried food in no way fits into healthy eating, and like other “exception dishes” it should occupy an honorable “top” place in the pyramid of your nutrition, along with candy cookies. Conventionally, you can eat 2-3 free meals per week, regardless of the goals you set for yourself (lose weight, stay healthy, improve health, etc.). These two or three servings, by the way, include sweets and fried foods “on an equal basis.” So, what specific choice you make is up to you. The only thing is that nutritionists still advise to refrain from cookies such as “brushwood” and other sweet and fried foods. The combination of macronutrients in these has been proven to cause overeating in almost anyone.
Fitness trainer Elena Selivanova
