Deep fried dishes are always popular.
They are part of many traditional cuisine, and are also a major part of the fast food industry.
Unfortunately, frying is not the healthiest cooking method, especially when done on an industrial scale.
But flooding at home is definitely not unhealthy.
It depends largely on the type of oil and how you use it.
How is it flooded?
is to sink food in hot oil.
Ideal temperature is around 350-375 ° F (176-190 ° C).
When food is submerged in oil at this temperature, its surface is nearly ripened immediately and forms a kind of "shield" that oil cannot penetrate.
At the same time, the moisture inside the food turns into steam, cooking food from inside. Steam also helps to keep oil from permeating into food.
If the temperature is too low, the oil will permeate into food, make fatty food and faint. If the temperature is too high, it can dry food and oxidize oil.
Summary: Flooding takes place by sinking food in hot oil, instantly cooking the surface and retaining moisture inside the food.
The stability of cooking oil is the key factor
Some oils can withstand much higher temperatures than others.
We want to choose which oil there is High, at the same time we want to stabilize the oil and not react with oxygen when heated.
The more saturated fats in the oil, the more stable the oil is when heated.
For this reason, oils containing most saturated and monounsaturated fats are best, but we want to avoid cooking oils that contain large amounts of polyunsaturated fats .
Polyunsaturated fats contain two (or more) double bonds in their chemical structure. These double bonds tend to react with oxygen and form when exposed to high temperatures.
Clear taste is also important. When deep-fried, "neutral" flavored oils are often preferred.
Summary : It is important to choose oils that are mostly saturated and monounsaturated because they are the most stable at high temperatures.
Champion: Coconut oil is the healthiest oil for deep-fried
Studies have shown that even after 8 hours of continuous submergence at 365 ° F (180 ° C), the quality of this oil is still not deteriorating .
More than 90% of fatty acids in coconut oil are saturated, making it very heat resistant.
Saturated fats are considered unhealthy, but new studies show they are a completely harmless source of energy for humans .
In addition, coconut oil has Many health benefits . For example, it can help kill harmful bacteria and viruses, maybe even help you belly fat reduction .
Remember that some impurities can make coconut oil strange, so I recommend trying a few different brands until you find a suitable one.
Summary: Coconut oil has a very high saturated fat content and has been shown to be used for hours and hours without changing the quality. In general, coconut oil has many health benefits, making it the best choice.
Pig fat, animal fat, liquid butter and roasted meat are also great
Animal fat is also a great choice for deep-fried.
This includes fats like lard, animal fat, and roasted meat fat. They are very tasty, increase crispness, and are not easily damaged when fried.
Most fatty acids in animal fats are monounsaturated and saturated fats, making them highly resistant to heat.
However, the content of fatty acids may vary depending on the animal's diet .
In contrast to herbivores or raised with grass, animals fed cereals may contain more polyunsaturated fatty acids in their fat reserves.
Therefore, only fat from naturally fed animals is considered a good choice.
You can buy ready-made pork or fat from the store, or save fat from meat for later use.
Butter is not really a good choice for deep-fried. It contains a large amount of carb and protein burned when heated. The butter is filtered in and liquid butter is much better.
Summary : Animal fats are mainly made from saturated and monounsaturated fats, making them suitable for high temperatures.
One few Other good options
There are several other good options to consider.
Olive oil
It contains a lot of monounsaturated fatty acids, only one double bond.
Like saturated fat, monounsaturated fats are highly durable.
One study found that olive oil could be used in fryer for more than 24 hours before excessive oxidation .
In theory, this makes olive oil an excellent choice for deep-fried. However, the flavor and aroma of olive oil may not be well maintained when heated for long periods of time.
Oil fruit butter
Composition of oil avocado Similar to olive oil. It is mainly monounsaturated fat, with some saturated and polyunsaturated fats.
It has an extremely high smoke point (520 ° F / 270 °) and has a slightly nutty odor.
Peanut
Peanut oil, also known as peanut oil, has a high smoke point of about 230 o C (446 ° F).
Very popular peanut oil for deep frying because of its neutral flavor.
It also does not absorb the flavor of food, so it can be used repeatedly to fry various foods .
However, from a health perspective, peanut oil is not the most desirable oil.
It contains relatively high polyunsaturated fats (about 32%), leading to susceptibility to oxidative damage at high temperatures .
Palm oil
Palm oil contains most saturated and monounsaturated fats, thus becoming a great choice for deep-fried.
The flavor is said to be quite neutral, especially the unrefined type called red palm oil.
However, has been raised about the sustainability of palm oil harvesting.
Summary : Olive oil and avocado oil are two good options for deep frying. However, there are some problems with peanut oil and palm oil, so they are not recommended.
What kind of c Fat and oil should not be used for frying flooded
There are many fats and oils that you should not use.
Includes industrial vegetable oil.
These oils are extracted from seeds and need to go through very strict processing methods.
They are high in polyunsaturated fats with the Omega-6 ratio: Omega-3 is quite terrible, and up to 4% of fatty acids are toxic trans fat .
Not only should it be avoided for frying, you should also try to completely avoid using them.
That number includes (in addition to some other types):
- Soybean oil.
- Oil corn .
- Canola oil (also called canola oil).
- Cotton seed oil.
- Safflower oil.
- Rice bran oil.
- Grape seed oil.
- Sunflower oil.
- Sesame oil.
Using these oils for deep frying can produce a large amount of oxidized fatty acids and harmful compounds (14). Avoid them like plague.
Summary : Unhealthy industrial vegetable oils. They are not suitable for deep frying due to the large amount of polyunsaturated fatty acids.
Deep-frying still increases calories, so don't fry it often
Compared to other cooking methods, deep frying will greatly increase calories .
Extra calories usually come from any type of paste used (such as flour) plus oil that sticks to food after cooking.
Here is an example:
- Fried chicken wings: 159 calories and 11 grams of fat .
- Fried chicken wing: 99 calories and 7 grams of fat .
It is not surprising to see that consumption of submerged foods is associated with weight gain, especially in people with a family history of obesity .
To reduce extra calories, make sure the food is cooked at the right temperature, and no longer than necessary.
Main message
Since fat is said to be bad food, deep-fried has brought terrible scandal.
It is true that with inappropriate oils, such as harmful vegetable oils, deep-fried foods are definitely not good for you.
But with the right oils, you can sometimes enjoy meals cooked in a way that is submerged (preferably at home) without guilt.
For certain foods, this can bring flavor to a whole new level.
