Share this with your family! Do this before frying to reduce the oil content and harmful substances in food

Jianjian : Fried foods are really delicious. Fried chicken and French fries are my favorites!

Kang Kang : Frying makes food crispy and tastes good, but it also brings high calories and the nutrients in the food are constantly lost.

Once food is fried, nutrients are lost

The high-temperature frying process destroys nutrients and produces harmful substances.

Destroys most vitamins

Frying almost wipes out the vitamin B1 in food, and more than half of the vitamin B2 is lost. The omega-3 fatty acids in fish, which are beneficial to cardiovascular health, are also greatly reduced after frying, with the loss rate reaching 30% to 80%.

Produce harmful substances

Continuous heating of oil will produce carcinogens. The frying process will also produce trans fatty acids and a large number of aging substances, which are not only very harmful to heart health, but also accelerate human aging if eaten for a long time.

The food calories are greatly increased

During the frying process, the water inside the food evaporates quickly, and the gaps created by the evaporation are filled with fat. While frying brings a crispy taste, it also means high calories and high fat, which promotes obesity.

"Moisten" the food before frying

Adding an operation before frying - humidification, which will increase the moisture content on the surface of the food, can reduce the production of harmful substances.

For example, when frying steamed bread slices, coating the surface with egg liquid before putting them into the pan can reduce the amount of fat entering the food and the production of harmful substances. It should be noted that the crispy outer layer coated with batter and bread crumbs absorbs the most fat and contains the most harmful substances. Therefore, when eating fried food, it is best to remove the crispy outer layer to reduce health risks.

Jianjian : I know fried food is not very nutritious, but what should I do if I really want to eat it or want to eat it occasionally?

Kang Kang : These five things can reduce the harm of fried foods to health~

5 things to do to reduce the harm of eating fried food

You don’t have to feel too burdened if you eat fried food occasionally, but you should eat as little as possible. If you really want to eat it, doing the following will help reduce the harm.

Don't use leftover fried food

When frying oil is heated at high temperatures, it will produce toxic oil oxidation products. If it is heated at high temperatures again, the rate of the oxidation reaction will be greatly accelerated, producing more harmful substances.

Use oils higher in saturated fat for frying

It is best to use oil with more saturated fat, such as coconut oil or palm oil, to fry, which helps reduce the production of carcinogens and oxidation products. However, consuming a large amount of saturated fatty acids is not good for health. Therefore, we can only say that we can reduce the harm, not eliminate it.

Peanut oil, soybean oil, sunflower oil, etc. contain more unsaturated fatty acids and have poor heat resistance, and produce more harmful substances during frying.

Keep food in low temperature

Put the food in at low temperature and take it out after the temperature rises. This practice can effectively control the food's "oil consumption" and reduce the intake of edible oil.

Occasionally use an air fryer instead of an oil pan

The air fryer does not require additional oil to be added during the cooking process, which can reduce the fat content in the food.

But it also produces harmful substances. Therefore, if you don’t eat it often, it is good to use an air fryer instead of deep frying, but it cannot completely eliminate the hazards of fried food.

With fresh fruits and vegetables

When eating fried foods, you can pair them with some foods that are lower in energy and higher in dietary fiber and vitamins, such as plenty of dark vegetables and fresh fruits, to balance dietary energy and reduce the harm of harmful substances to the body.

Jianjian : I understand! For the sake of health, we should not eat too much fried food, but if we occasionally crave it, we have a solution~

Kang Kang : Yes, by choosing the right oil and cooking method and controlling the amount of oil used, you can minimize the harm to your health caused by frying!