Why Is Deep Fried Food Considered Unhealthy? Read To Know



Published on: 28-Mar-2023


10 min read


Updated on : 19-Jan-2024




Kajal Tharwani


Why Is Deep Fried Food Considered Unhealthy? Read To Know

Why Is Deep Fried Food Considered Unhealthy? Read To Know

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Avoid fried foods, which anger up the blood! 

Deep-frying is a common culinary method used all over the world. Restaurants and quick food businesses frequently employ the frying process to make meals less time-consuming and more attractive. However, because deep fried foods are heavy in calories and trans fats, excessive consumption might harm one's health.

Even in moderation, eating fried meals might harm your heart health, according to a recent study. It cautions that even small amounts of fried food can harm the heart and arteries and cause several medical conditions.

Table Of Contents 

1. Potential Side Effects Of Deep Fried Food 

2. Safer Frying Oils For Cooking 

3. Choose Healthy Fried Foods Instead Of Traditional Frying 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

 Potential Side Effects Of Deep Fried Food

Why Is Deep Fried Food Considered Unhealthy? Read To Know

The study, published in the Journal Heart, found that people who consume fried food every week had a 28% greater risk of cardiovascular disease than those who do not. Therefore, if you are on a weight loss diet you should strictly avoid deep-fried foods.

Fried food has several side effects on health. We have listed a few of them: 

1. High In Calories 

Before frying, fried dishes are typically covered with flour or flour. Furthermore, when meals are deep-fried in oil, some water is lost, and fat is absorbed, increasing the calorie content. As a result, deep-fried foods have far more fat and calories than non-fried ones. A 100-gram baked potato, for example, has 93 calories and 0 grams of fat, but 100 grams of potato chips have 319 calories and 17 grams of fat.

2. High In Trans Fat 

Trans fats are created when unsaturated fats are hydrogenated. Food makers frequently use high-pressure and hydrogen gas to extend their products' shelf life and stability. Still, hydrogenation also happens when the oil is heated to a very high temperature during cooking. 

The frying process alters the chemical structure of lipids, making it difficult for your body to break them down, resulting in significant health consequences. Trans fats have been linked to an increased risk of various ailments, including heart disease, cancer, diabetes, and obesity.

3. High Risk Of Diseases 

Several adult studies have established a link between consuming fried meals and an increased risk of chronic illness. For example, eating deep-fried foods has been related to an increased risk of: 

  • Obesity

Deep Fried foods have more calories than non-fried meals. Therefore consuming a lot of them can considerably increase your calorie consumption. Furthermore, investigations on solely fried meals have discovered that trans fats in deep-fried foods can play a significant role in weight growth by influencing the hormones that govern obesity. 

Appetite and fat storage. So the issue may be the type of fat rather than the quantity of fat. An increase in monounsaturated and polyunsaturated fat consumption was not linked to weight gain.

  • Diabetes 

Deep Fried foods have been linked to an increased risk of type 2 diabetes in several studies. People who ate fast food more than twice a week were twice as likely to develop insulin resistance as those who ate it less than once a week. 

Furthermore, studies have established a substantial link between fried meals and the incidence of type 2 diabetes. For example, those who consume four to six servings of fried food per week maybe 39% to 55% more likely to acquire type 2 diabetes than those who consume less deep-fried food.

  • Cardiovascular Disease

Fried meals can lead to high blood pressure, low good HDL cholesterol, and obesity, all risk factors for heart disease. Moreover, the more often people consume fried meals, the greater their risk of heart disease.

4. Contains Carcinogenic Arcrylamide 

Acrylamide is a poisonous compound that can occur in meals during high-temperature cooking methods such as frying, roasting, or baking. Chemical interaction between sugar and the amino acid asparagine generates it.

Acrylamide concentrations are generally greater in foods containing starchy components, such as chips and baked goods. Moreover, high levels of acrylamide have been linked to an increased risk of some forms of cancer in animal studies.

However, most of these studies utilized extremely high doses of acrylamide, ranging from 1,000 to 100,000 times the normal amount individuals would be exposed to through food.

Choose Healthy Fried Foods Instead Of Traditional Frying 

Choose Healthy Fried Foods Instead Of Traditional Frying 

Fried food may taste good but is simply not worth the calories. If you like fried dishes, you can easily prepare them home without frying them. You can do this by cooking with different oils, such as avocado or coconut. Another nice option is olive oil. 

Avoid the following oils for your health:

  • Soybean oil
  • Canola oil
  • Sesame oil\Corn oil
  • Cotton oil
  • Sunflower seed oil
  • Grapefruit oil
  • Rice bran oil

Instead of frying your food, try these healthier cooking method alternatives:

1. Oven Frying- This method includes baking food at a high temperature (232°C), resulting in crispy food with little or no oil.

2. Air frying- Food may also be fried in a hot air fryer. These devices function by circling the meal with extremely heated air. Fried food is crispy on the exterior and moist inside, much like traditional fried food, but it uses 70-80% less oil.

Consuming meals that have been cooked in unstable or toxic oils can have a range of harmful health consequences. For example, consuming these items daily might increase your risk of diabetes, heart disease, and obesity.

Dietitian’s Recommendation 

Consume enough fruits and vegetables daily to improve your health and immunity. Besides, try to have a balanced diet at each meal, with enough fats, carbohydrates, protein, fibre, and probiotics. 

Include exercise in your everyday routine consistently. Set a workout time and stick to it no matter what. Be physically active throughout the day as well.

-Dietitian Lavina Chauhan 

The Final Say 

Deep fried foods are not known for being nutritious. Too much of it cooked in the incorrect oils might cause health issues. On the other hand, deep frying with the correct oils can make a delectable treat in moderation.


1. Is all deep-fried food unhealthy?

Consuming deep fried foods in unstable oils can have several negative health effects. In fact, eating them regularly can put you at a higher risk of developing diseases like diabetes, heart disease and obesity. Therefore, avoiding or severely limiting your commercially deep-fried food intake is probably best.

2. Is there a healthy way to deep fry?

The healthiest cooking oils for high-heat frying contain primarily saturated or monounsaturated fats, such as olive oil, because they are less likely to react with oxygen when heated.

3. Is grilled healthier than deep fried?

Grilled foods have reduced fat content because fat drips off as the food cooks. This results in healthier meals and makes it easier to manage a low-fat diet. 

4. What is healthier than frying?

Air-frying is becoming an increasingly popular cooking method because it is a healthier alternative to frying. Compared with the amount of oil used when frying, the amount used in an air-fryer is practically nothing, resulting in less fat and fewer calories.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 


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