Tricks so that the fried foods do not do (so) badly

Despite its consequences, fried food occupies an important place in most diets.

Many times, frying is the only way we have to prepare our dishes. But that does not mean that there is no possibility of doing it by minimizing its fat and caloric intake. Learn here tips and tricks to fry in a healthier way.

heat the oil

The first thing you should keep in mind to make your fried foods healthier is to choose the right oil. This must have high smoke points, that is, they must be good for frying or frying at high temperatures.

Avocado, sesame, peanut, canola, or olive oils are more stable at high temperatures than sunflower, corn, or soybean oils, so they will maintain their nutritional quality better.
The next step (the one where many fail) is to make sure the oil temperature is right on point (between 325 and 400°F or 162.7 and 204.4°C).

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This may not seem important, but if the oil is below the ideal temperature, the food will take longer to cook, so it will absorb more oil.

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On the other hand, if it exceeds the indicated temperature, it will cause the oil to burn and smoke, affecting the quality and flavor of the food.

Also remember to pour the oil into the pan before turning on the heat, otherwise the heat from the pan can burn it.


Before placing the food in the hot oil, you can season and batter it. In this procedure tastes intervene, although the most common ingredients to achieve a good crust are egg, flour and breadcrumbs.

Flour, in particular, works great because it contains gluten, which helps food stick together. However, this also increases oil absorption.

For gluten-free snacks, you can replace wheat flour with corn or rice flour. You can also add texture to the crust by coating with grains or seeds.

Another way to make fried and battered foods healthier and better quality is to use carbonated water or baking soda in the batter. This will cause the food to release gas bubbles as it cooks, reducing oil absorption.

It is also advisable to make the batter with time before cooking, to later reserve in the fridge. In this way, a greater temperature contrast is achieved at the time of frying.

how to fry

To know if the oil is at the right point, you can add a small piece of food. If it takes less than 5 seconds to rise, it means that the oil is ready.

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It is important that you have enough oil to completely submerge the food you are going to fry. If the batter only covers part of the food, there is a greater risk that the batter will come off, resulting in uneven cooking and texture.

During cooking, it is important to maintain the temperature of the oil, otherwise it can burn or absorb excess oil, becoming a moist product full of fat and calories.

Once the bubbling around the food subsides and the food has a golden hue, it’s time to remove it.

Drain and dry

Even if you have carried out all the previous steps correctly, you can always remove even more excess oil with the help of a slotted spoon (when removing it) and with absorbent paper (when laying it down). Letting it sit for one to two minutes will suffice.

Always clean oil

Regarding reusing the oil that was used for frying, there are different positions. Some experts point out that once oil has been brought to high temperatures, it can break down more easily.

This causes that in future uses it increases its temperature faster, which makes it difficult to handle it correctly for frying.

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Others point out that it can be reused, as long as it is in good condition and clean. If left to age or accumulate traces of food, it can burn, leave a bad taste in the food and lose all its nutrients.

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To avoid this, remove any traces of food with a slotted spoon after using the oil. Once the oil cools, store it in an airtight container in a dark place or in the fridge.

When the oil turns a dark color, reaches its smoking point faster, or foams, it should be discarded.


All of these tips can help you achieve healthier frying, but that doesn’t mean they should be a core part of your diet.

Remember, moderation is the key to being able to consume fried foods, make sure that these are not the main dish and combine them with healthy options, such as salads or legumes.

A diet rich in fatty and fried foods favors overweight or obesity, contributes to increased levels of body fat, cholesterol, triglycerides and blood pressure, and is associated with an increased risk of various types of cancer.

Sources consulted: Natural Medicines Comprehensive Database, US National Library of Medicine, US Department of Agriculture, National Institute of Complementary and Alternative Medicine.

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