How Bad Are Fried Foods Really?

How Bad Are Fried Foods Really?

Everyone knows that fried foods aren't the healthiest choices. But what exactly is it that makes them so bad? Most people know that fried foods generally contain a higher amount of fat than their baked or grilled counter parts. And for that reason, I limit fried foods from my diet. However, I don't eliminate them from my diet. Because of all the bad things you may have heard about fried foods, very few of them are actually true.

My decision to limit fried foods stretches as far as the additional fat [and carbohydrates for breaded dishes] they add to my diet. I have been known on occasion to eat some chicken tenders or some fried grouper. Admittedly, it doesn't happen all of the time. But when it does happen... mmm...

But it always amazes me the reasons why people don't eat fried foods. And what's more, it amazes me the reasons why they tell me not eat fried food. If you can believe it, I once had a friend tell me not to eat fried chicken tenders because the frying process kills the protein. Needless to say, that lit up my bullshit detector.

Frying Foods Does Not 'Kill' Protein

To my surprise, a lot of people actually buy into the myth that somehow frying foods completely destroys the protein of the food itself. Like many other myths, there is an inkling of truth contained in this myth. There is something called cook loss that really does exist. However, cook loss occurs when baking, frying, or with any other kind of food preparation that cooks the food to a level that makes it suitable for safe consumption.

So, yes, frying chicken, fish, etc. does result in some loss of protein compared to it's raw counterpart. But it's not an extreme loss. And it certainly isn't enough to warrant not eating fried foods as a result [1][2]. And what's more, the weight you measure when you buy fried foods is the weight after the food was fried, which is after any cook loss has already occurred.

Frying Foods Does Not 'Kill' Nutrients

Another weird reason for some people refusing to eat fried food is their claim that frying foods kills the micronutrients of the food. My guess is that this myth was an extension of the real cook loss effect (mentioned above) that foods experience as a result of the cooking process. Nutrient Losses and Gains During Frying: A Review published in the International Journal of Food Sciences and Nutrition showed that "Frying has little or no impact on the protein or mineral content of fried food." Furthermore, it was also shown that some foods, like potatoes, actually increase their dietary fiber content as a result of frying [2].

Fried Foods are Not 'Dirty'

I still have no idea what the difference between a clean food and a dirty food is. And since this concept is not backed by any scientific literature, I guess I will never truly know where the demarcation line is between 'clean' and 'dirty.' So, in my world, fried foods are not 'dirty.' And in my opinion, making an arbitrary line between 'clean' and 'dirty' foods doesn't actually make some foods bad and other foods good.  

So, there we have it. Fried foods do not have less nutrients and they don't contain less or worse protein. They are also neither clean nor dirty (whatever the definition of clean and dirty is). Therefore, the only real reason I can think of for not eating fried foods is that they might not fit into your diet. 

For me, personally, foods that don't fit neatly into my diet mean moderation, not exclusion. And I think that's the message for fried foods. They generally carry with them a higher amount of fat per serving. As a result, they should be limited to the extent that your diet can can accommodate them. But don't think you are doing yourself some huge favor by completely eliminating fried foods from your diet. Because that just isn't the case.

References

[1] Murphy, R. Y., and B. P. Marks. "Effect of meat temperature on proteins, texture, and cook loss 

      for ground chicken breast patties." Poultry Science 79.1 (2000): 99-104.

[2] Fillion, L., and C. J. K. Henry. "Nutrient losses and gains during frying: a review." International 

     journal of food sciences and nutrition 49.2 (1998): 157-168.

Posted by Clayton Long