What is Frying?
- Shallow frying
- Deep frying
- Stir frying
Deep fried foods are labeled amongst the most notorious of nutritional villains since from a health standpoint; they are bad for your heart, brain and weight.
Foods absorb oil while deep-frying. Since oils are high calorie foods providing 9 calories per gram, the calorie content of food increases drastically.
Common foods that are deep-fried include chips, French fries, spring rolls and doughnuts.
It is interesting to know that according to research conducted at department of public health, University of Parma, Italy,deep frying retains the anti-oxidant properties of most vegetables and is considered a better cooking method than shallow frying.
Despite the health risks associated, the urge to eat fried foods is undeniable. After all, fat enhances appearance, acceptability and flavor of food multi-fold and also gives it a crispy texture.
How to Make Fried Food Healthy?Generally while frying, about 10% fat from the oil gets absorbed. While frying, the kind of oil used is just one factor, which influences the health factor of a fried food. Other possibilities include how the food has been fried (deep or shallow fried), whether the oil has been reused or how the batter has been prepared. A proper frying technique minimizes oil absorption while creating a sublime, toasty crust.
If you follow the following guidelines carefully, fried foods can definitely become a part of your diet.
- Create the Perfect Batter
Making a batter containing refined flour is a good idea since it contains gluten, which decreases fat absorption, but an exclusive refined flour batter increases oil absorption. Adding gluten free flours like cornmeal or rice flour appears as a good idea to keep a tab on oil absorption.
Avoid adding sodium bicarbonate to the batter since it creates porousness, which in turn increases oil absorption.
- Choose the Correct Oil
The smoke point is a marker for when decomposition of oil starts taking place and refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids.
Since most foods are fried between the temperatures of 350-450 degrees Fahrenheit, it is crucial to choose oil with a smoking point above 400 degrees. Peanut oil, corn oil and rice bran oil are best suited for deep frying.
- Avoid Reusing Oil Repeatedly for Frying
- Keep Moisture in Check
- Soya - The Magic Ingredient
- Fry at the Right Temperature
Of course, frying your favorite munchies at home and keeping them for a minute or two after frying on an absorbent paper is a good idea to keep your weight and heart in perfect shape.