Myth or truth? Are all fried foods junk food?

WHAT IS FRYING?

Frying is a culinary technique whereby foods are cooked immersed in any type of fat. Virtually any food can be fried: anchovies, squid, croquettes, portions of hake, nuggets, meat fillets, French fries, corn tortillas.

We love them in Spain it It's an essential part of our tapas culture, and tapas are an ideal format to enjoy this culinary art (here's our fried fish recipe).

BUT CAN WE CONSIDER "FRITOS" JUNK FOOD?

The truth is that there is enough scientific evidence about how advisable frying is: it significantly increases the calorie content. For example, 100 grams of boiled potatoes provide 75 kcal, while the same amount fried provides 290 kcal and over 17 g of fats (Spanish Food Composition Database, Bedca).

Consuming many fried foods increases the risk of developing hypertension, obesity, hypercholesterolemia, and type 2 diabetes.

SO, IS THERE A HEALTHIER WAY TO FRY?

Yes, depending on the raw ingredients used and the frying technique, you can achieve better results.  In our hands- on cooking lessons you will learn this traditional method and also what's behind this Spanish culinary culture. 

WHAT TO CONSIDER FOR A CORRECT, HEALTHY, AND TASTY FRYING:

RAW INGREDIENTS

1. The best option for frying is olive oil since, besides being the healthiest raw, it is the most stable: it decomposes more slowly and saturates the food less.

2. It is not recommended to mix oils of different varieties, nor new and old oils, as they have different burning points.

3. Consuming French fries, croquettes, or “flamenquines”, very caloric foods, is not the same as opting for lighter options such as vegetables or fish.

USED TECHNIQUE

1. The key to achieving good frying is to have the oil hot enough (185ºC) to cook the food inside, brown it outside, and not flood it with oil.

2. We must avoid the oil burning (when the oil starts to smoke) because if the temperature is too high, potentially toxic substances are generated.

3. When frying, it is common for foods to have too much water or not to be well breaded. Water promotes oil decomposition, so it is better to dry the food well before frying it.

4. Placing the fried food on kitchen paper when removing it from the fryer or pan is essential to remove excess oil.

AND WHAT DOES SCIENCE SAY ABOUT GOOD FRYING?

As incredible as it may seem, there are already two studies that speak to us about the benefits of healthy frying with Olive Pomace Oil.

A study conducted by the Institute of Fat of the CSIC (Consejo Superior de investigaciones científicas) concludes that frying benefits the food's content in certain compounds of nutritional interest (with hypotensive, anti-inflammatory, and cholesterol absorption-inhibiting properties) and its lipid profile by increasing the so-called good cholesterol.

And not only that, the study complements another previous one by the Institute of Food Science and Technology and Nutrition (ICTAN-CSIC), which already verified the health benefits of pomace oil but also its high stability and durability. (The bioactive compounds remain in continuous frying for 21 hours, and stability has been observed over 40 uses.)

ARE ALL FRIED FOODS JUNK FOOD?

After analyzing the issue in depth, we can conclude that not all fried foods are junk food.

The findings shouldn't be­ interpreted as a gre­en light for unlimited fried food consumption. Rathe­r, they suggest that fried foods shouldn't be­ demonized or see­n as inherently harmful.

Enjoying good “Fritos” during a spring evening in Seville, with the people who matter to you, it's a wonderful way to discover Spain. Also within a healthy lifestyle, with a varied diet, and moderate physical activity will keep us healthier and happier. 

However, do not forget to always use a good quality oil, a good technique (with a high temperature but without burning the oil), and consider the nature of food you're­ cooking.

Find out in our other articles about typical and incredible Semana Santa or the origen of Tapas culture and learn what Spain and the Chef is all about. 

Learn more about Spanish culture and especially our rich gastronomy, following us on Facebook and Instagram, where I share many more curiosities of our land, until you visit me for a culinary immersion in Andalucía.

Yours,

Óscar González Moreno