Fried is a simple cooking method but it causes food to absorb fat as well as lose nutrients, even forming toxic substances. Consuming too much fried foods not only hinders weight loss but can also harm your health.
Choosing another cooking method
Instead of frying, you can choose healthier cooking methods, such as steaming or boiling with less water for a moderate amount of time. When boiling, add the food when the water boils.
You can also choose the way to baking because it helps preserve most of the vitamins and minerals in food. To achieve this, it is necessary to adjust the temperature from medium to high, do not burn food.
Cooking without oil
Cooking in hot air can reduce the formation of acrylamide by up to 90%. This means that food cooked in this way is less harmful when consumed.
Nowadays, there are hot air fryer pots that transmit heat from 170 degrees to 200 degrees Celsius, similar to regular frying. This device can cook food with less than 85% fat.
Use good oils
Among all types of pure oils, coconut oil is quite heat-resistant because it contains 90% saturated fat. Fried at 180 degrees Celsius for 8 consecutive hours, coconut oil has no change in chemical composition.
Whole olive oil is also a good choice for frying. It should be noted that although it is very pure and has monounsaturated fats, the flavor of coconut oil cannot withstand high temperatures.
No reuse of oil
Reuse accelerates the oxidation of oil, increases free radical production and forms trans fats. Consuming too much and prolonging the reuse of oil can cause liver and heart problems.
There is no fixed number of times that oil can be reused. This depends on the cooked food, the amount of oil and the temperature. To protect your health, you should not reuse the oil more than twice.
Avoiding fried foods in your diet requires will. If you have a habit of eating fried foods and cannot give them up completely, you can reduce the impact of fried foods by gradually improving your consumption.
