How to Eat Fried Foods Healthily

For many years, fats have been relegated to the type of foods we should not eat, and at times we can't avoid the terrible moral burden and guilt we feel when consuming them, but what if there is a healthy way to do it? A study conducted in Spain by the Autonomous University of Madrid with over 40,000 people over 11 years demonstrated that eating fried foods in olive oil or sunflower oil is not associated with heart diseases or premature death. This does not give a free pass to eat these foods whenever, but it does provide a healthier option to do so. The problem with fried foods is that they contain many more calories than other preparations and may contain trans fats. When combined with a sedentary lifestyle, obesity and overweight issues can arise. On the other hand, frying can be one of the ways to enjoy vegetables deliciously if you typically don't like them. The key, as with everything, is to balance them in your diet and not to eat them excessively. Below, we explain some factors you should pay close attention to in order to make your fried foods healthier. The Oil Temperature is Everything When the oil temperature is low, it does not form the crust that protects the inside and the food absorbs the oil like a sponge, and if it is too hot, the outside burns while the inside remains raw. The ideal temperature is 180 degrees C; it is best to have a fryer with a thermostat. To check if the temperature is correct, put a little food in the oil; if it sinks to the bottom, it is too cold; if it floats and bubbles intensely, it is too hot. The ideal temperature causes the food to sink slightly and then float immediately. Use the Right Oil It is important that the oil you use reaches 180 degrees C without smoking, as this means it is breaking down and contaminating the food. The best oils are virgin olive oil, sunflower oil, and coconut oil. Avoid any unrefined vegetable oils at all costs. Don't Skimp on Oil If you have little oil in the pan, the temperature will drop when it comes into contact with the food, and we have already discussed that. You should use at least half a liter in a tall container and add the food gradually, especially if they are frozen. Be Careful with the Breading In addition to giving a richer flavor to the food, breading protects the inside from the oil penetrating, however, it can increase the thickness of the crust and thus the caloric content. Flour breadings tend to be better than cornmeal coatings, for example. Paper Towels are Your Best Ally After frying, drain the food well and place it on absorbent paper, this will eliminate excess oil and the surface will be much crunchier. Clean the Oil if You Are Going to Reuse It Frying oil should not be reused more than three or four times, nor should it be reused if it has burned or started to smoke as it accumulates toxic substances. To clean it of impurities, strain it through a sieve or filter and use the egg white technique. You should beat some egg whites and pour them into the hot oil, stirring continuously. The egg whites will trap all the black particles, making them easier to remove. See original article.