Fried food is always something that should be consumed in moderation, but there are ways to make it a little healthier.
In a balanced dietwhether to lose weight or be healthier, Fried foods should not appear frequently. After all, when they are in excess, they cause numerous damages to health, in addition to the fact that the food ends up losing some of its nutritional properties if prepared in this way.
“Fried foods in general are bad for your cardiovascular health. Excessive consumption increases bad cholesterol and the possibility of fat accumulation in the arteries, which can cause heart attacks, strokes and other complications,” explains Raquel Klen, a nutritionist at the Silvestre Adventist Hospital.
However, when you eat fried food, you can eat a little bit of it. measures to make you healthier. Want to know how? Check out the expert tips below:
Pay attention to the oil temperature
One of the ways to minimize the harmful effects of frying during preparation is to avoid heating the oil for a long time (do not exceed 180 ° C), since if it is too hot it releases toxic substances such as acrolein (highly carcinogenic). “Also, it is important not to reuse it for cooking, because the oil oxidizes forming trans fats”, adds Raquel.
Drain the fat
This is another pro tip. “Draining excess fat using a colander or leaving food on paper towels helps a lot,” she says.
Use the correct oil
According to Raquel, the best oil for frying is the one with the highest smoke point (180°C), which means it takes the longest to oxidize and produce smoke. Soybean, sunflower, peanut, and corn oils are examples of high smoke points, however, these oils go through a chemical refining process, degrading more quickly.
“Extra virgin olive oil, because it contains antioxidant properties, takes longer to oxidize even after reaching the smoke point temperature, so even foods fried with it will be healthier, forming fewer toxic components,” says the nutritionist.
However, despite these antioxidant properties, it is not advisable to reuse olive oil. Another thing that deserves attention is that you should put food in the oil only when it is already at the ideal temperature. This is because if it is still cold, the food will absorb a greater quantity.
Pay attention to frequency and follow-ups
It is essential to eat fried foods in moderation, even if they are prepared in a healthier way. Raquel recommends keeping the frequency twice a month or, at most, once a week.
“Combining consumption with sources of dietary fiber, such as vegetables (preferably raw in the form of salad) and fruit, also facilitates the absorption of fats,” she advises.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
