Pancakes are popular and common. They are those edibles that are cooked in boiling oil. They are easy to find in most restaurants and fast food outlets. Therefore, we give you some tips to avoid fried foods in your diet.
French fries are bad for a variety of reasons. Among them, because they can increase heart problems. Also, when oil is heated, toxic substances are produced.
What are Fried Foods?
Frying is a simple cooking method. It consists of heating edible oil or fat to 160 or 180 degrees Celsius and putting the food to cook. Thus, fried foods are those that pass through the oil and form a characteristic crust from the roasting of proteins.
In this cooking process, changes in nutritional composition occur. The most common is the increase in total fat when it is absorbed or its decrease when it comes out in the oil.
Negative effects of eating fried foods
Eating fried foods has some harmful consequences for your health. This is because changes occur in the components of the food. In addition, the oil where it is fried is also changed.
Formation of toxic substances
During frying, deterioration of the oil occurs. Thus, chemical compounds are formed, such as free radicals, and fatty acids are released from triglycerides, making them more susceptible to oxidation. Polymers are also formed from them. Among them, the more harmful they are the ones we will talk about.
Was found that acrylamides, the result of cooking and processing oil at high temperatures, are toxic. It affects the peripheral and central nervous system which hinders motor and sensory functions.
Moreover, ensure the studies It has the ability to form cancerous tumors in organs such as the brain, skin and lungs. Indeed the International Agency for Research on Cancer claims it is a possible carcinogen. But more studies are needed to confirm these findings.
Oxysterols are also formed in frying. These are chemical compounds that result from the oxidation of cholesterol in foods of animal origin.
oxysterols can cause adverse effects in the body, such as preventing the normal synthesis of cholesterol in the body and inducing apoptosis, which is programmed cell death. This could affect the integrity of different fabrics.
Similarly, the formation of trans fats occurs. Normally the double bonds of unsaturated fatty acids stay in place Are you there. However, industrial chemical processes cause them to change their position trans, not recognized by the lipase enzymes of the human body.
Even high frying temperatures can turn them into trans, especially when the oil reaches its smoking point. That is, at the temperature at which the oil subjected to frying begins to decompose. The first indicator is actual smoke formation when heat is applied.
He trans fat consumption is related with an increase in cardiovascular disease. Second Pan American Health Organization (PAHO), Trans fat intake is responsible for 537,000 premature deaths from heart disease.
loss of nutrients
Some vitamins (A, D, E and K) dissolve in fat, according to report the investigation. Then, when they are fried, they are lost because they remain in the oil.
This prevents it from reaching the body and the consumption is not as nutritious as if the food were cooked in another way. In addition, other vitamins are lost, such as C, B1, B2 and folic acid.
Likewise, frying helps the water in the food evaporate. Therefore, it gets it toasted and with less nutrients to bring.
fat absorption
In the frying process, food can absorb the oil in which it is cooked. In a study potatoes, green plantains, ripe plantains, and cassava were compared on which ones absorb the most oil.
All four had a significant increase in fat, but the food with the most fat after frying was ripe plantains. This is because it is softer, with more moisture and more sugar to caramelize.
However, just as fats can be absorbed, they can also reduce them. Mostly, it occurs with unsaturated fatty acids, which transform into trans and free radicals. While the saturated ones are much more stable, according to research.
Tips to avoid the effects of fried foods in the diet
Now that you know why you shouldn’t eat fried foods and their harmful effects on your health, we tell you how to avoid fried foods in your diet and lead a healthier life.
1. Opt for other cooking methods
One of our tips for avoiding fried foods in your diet is to use alternative cooking methods. There are healthier types of cooking, how to cook food with steam or with a little water and at the right time. Always put food in when it reaches boiling point.
Another nutritious way to cook is in the oven. This is how most vitamins and minerals are preserved. But it has to be done at very high temperatures for short periods of time.
Grilling can be healthy too. Provided that medium-high temperatures are used, as very high temperatures can cause food to burn.
2. Use cooking without oil
Currently there are hot air fryers that transmit heat at temperatures between 170 degrees and 200 degrees Celsius, similar to those of normal frying. This appliance manages to cook food with 85% less fat.
Also an study found that hot air cooking can reduce the formation of acrylamide by 90%. This means less toxic to ingest.
3. Use the best frying oils
Hydrogenated oils, such as vegetable blends, are best for frying. They change less with heat and retain some of their polyunsaturated fat. This reduces the production of toxic substances.
Within the pure oils, in a studio it has been found that coconut resists heat better, because it has 90% saturated fatty acids. It has been shown that continuous 8 hours at a temperature of 180 degrees Celsius did not change its chemical composition.
Other study He also points to extra virgin olive oil as a good option for frying. However, this type of oil is very pure and, despite having monounsaturated fats that are also heat resistant, the flavor does not withstand high temperatures.
4. Do not reuse oil
The reuse of oil increases its oxidation state. Increases the production of free radicals and the formation of trans fatty acids.
Its excessive and prolonged consumption can cause liver and heart problems. This is confirmed by some Education.
There is no set number of times an oil can be reused. It depends on what food has been cooked there, how much it has been cooked and at what temperature. Even how dirty it was.
change the way you eat
Our tips for avoiding fried foods in your diet can be easily followed. But you must have the willpower to leave them.
This is an important factor, as if you are in the habit of eating them, it may not be easy. However, if you can’t eliminate them completely, reduce their impact by improving the way you consume them.
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