For decades we’ve heard the same warning: fried food is bad for you, only boiled or steamed food is healthy . Doctors, fad diets, television, and magazines repeated this message until it became almost an absolute belief. But the reality is more complex. Not everything fried is harmful; often the real problem isn’t the cooking method, but the type of fat and the way it’s cooked .
Next, let’s see what’s really behind the fear of fried food.
The origin of the fear of fats
In the 1950s, researcher Ancel Keys popularized the idea that fats were the primary cause of heart disease. The United States quickly embraced the trend of “fat-free” products.
The result? Many people replaced fats with sugars and refined carbohydrates, which coincided with a sharp increase in obesity, diabetes, and cardiovascular problems. Decades later, numerous specialists acknowledged that the relationship between fat and disease was not as simple as previously thought.
However, the fear of fried food was already established.
The real problem with frying: the oil
It’s true that heating some fats can form harmful substances. But the key point is that not all oils react the same way to heat .
Some oils oxidize rapidly and release harmful compounds when they reach a certain temperature. Therefore, the problem isn’t frying itself, but rather using unstable fats or overheating them .
Interestingly, previous generations used to cook with lard, animal fat, or clarified butter, which are more heat-stable and better resistant to oxidation.
Foods that can be improved by cooking
Although it may sound surprising, some products become more nutritionally beneficial when cooked (including stir-fries or light frying).
Examples:
- Tomato: heat releases more lycopene, an antioxidant associated with cell protection.
- Carrot: beta-carotene is absorbed much better after cooking.
- Eggs: cooked protein is easier to digest than raw protein.
This shows that heat, when applied correctly, can increase the availability of certain nutrients.
Fats that are not recommended for frying
Some options do not withstand high temperatures well:
- Linseed or flaxseed oil (for cold use only)
- Margarine
- Oils that are very sensitive to heat
- Unrefined oils that burn quickly
When these degrade, they can produce smoke and undesirable compounds.
More stable fats for cooking with heat
Among the options that tend to withstand the temperature best are:
- Clarified butter or ghee
- Coconut oil
- Refined olive oil
- Avocado oil
- Some stable animal fats
These fats have higher smoke points and a lower tendency to oxidize if used correctly.
Basic rules for safer frying
- Avoid heating the oil until it smokes.
- Aim for a golden brown, not burnt, finish.
- Use as little fat as possible.
- Do not reuse oil many times.
- Always combine with vegetables and fresh foods.
Tips and recommendations
- She prefers quick stir-fries to deep-frying.
- Control the temperature: excessive heat damages any fat.
- Alternate cooking methods (oven, steam, grill and stir-fry).
- Maintain a balanced diet: no single food determines health.
- If you have heart, digestive, or metabolic problems, consult a professional before changing your diet.
Fried food isn’t automatically the enemy. The real risk usually lies in using the wrong kind of fat, excessive heat, and overuse . With good ingredients and proper techniques, moderate frying can be part of a balanced diet.