Why should I go oil free?
The answer is simple. Fried foods are high in fat. A regular consumption of fried foods may lead to fat intake far in excess of body’s demands.
Fried foods also tend to be high in Trans fat. Trans Fats usually form when unsaturated fats undergo hydrogenation, a process manufacturers use to increase shelf life and stability of junk foods. However, hydrogenations also take place when oils are heated to very high temperatures during cooking.
Also fried foods may contain Acrylamide. Acrylamide is a toxic substance that can form in foods during high-temperature cooking, such as frying, roasting or baking. It is formed by a chemical reaction between sugars and an amino acid called asparagine.
Starchy foods like fried yams, plantain, baked goods; etc may contain this substance, acrylamide. Heavy consumption of such foods may pose a risk for several types of cancer (source: healthline.com). Cautiously consume such foods and always augment with fresh vegetables. If the dish doesn’t go well with a side vegetable salad, eat the vegetable salad before consuming the dish to help control portions.
- Choose the right oil for high temperature cooking. According to research the type of oil used for frying heavily influences the health risks associated with fried foods. Some oils can withstand higher temperatures than others, making them safer to use. Apparently oils that consist mostly of saturated and monounsaturated fats are the most stable when heated. Examples are: coconut, groundnut, avocado, palm oil among others. Always ensure to drain excess oil from fried foods by placing the fried food on an oil absorbent paper (serviette), press between the folds to remove excess oil before eating. It will be best to fry with oil one time and discard to avoid multiple usages as this is unhealthy. Should you need to fry with the same oils multiple times choose groundnut oil it has the capacity to withstand the heating process multiple times. To preserve the oil for future use sieve and keep refrigerated. If you are suffering from a lifestyle health condition, use oils that are richer in omega3 and 9 fatty acids! EVOO and flaxseed oil are great picks to start with.
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