In general, the act of frying itself is not healthy, since the oil, even the healthiest, undergoes an oxidation process during frying.
If possible, it is always better to choose baking over frying, or even sautéing in oil.
Despite everything, did you choose to fry?
Here are a number of tips from Tamar Yedin, a clinical dietitian who advises the Herbalife company, that will help make frying healthier and less harmful.
Which oil to choose for frying?
Know that cold-pressed olive oil is the most recommended oil for seasoning cold dishes, such as salads, and also for frying.
It is rich in monounsaturated fatty acids and antioxidants.
The oil heats up during the frying process and its quality is compromised because it comes into contact with oxygen.
Olive oil has good oxidative stability, thanks to those monosaturated fatty acids, so it oxidizes less than other oils accepted for frying, such as canola oil and sunflower oil.
Cold-pressed coconut oil is also healthy for frying in a pan, but not for deep-fat frying, which involves higher boiling temperatures, which will damage its quality.
Deep frying, photo: Dodo Greenspan
And what about oil spray?
Its use is recommended for those interested in low-fat frying.
You can even make such a spray yourself - just buy an empty spray container and put olive oil in it.
The commercial olive oil spray is enriched with additional components that harm its quality.
That way, by making it at home, you will make sure that you use less oil without compromising its quality.
How to fry healthy?
Do you want to fry in a healthier way?
For this, make sure that the oil is hot (deep frying) when you put the food in it, which will reduce the ability of the fried food to absorb the oil.
Add a red pepper or a piece of carrot to the hot oil - vegetables rich in beta carotene, which helps slow down the oxidation process of the oil, which is an unrecommended process that harms its quality and health.
The oil is well absorbed in the carbohydrates (for example, in a potato pancake), and to reduce the absorption and add flavor and nutritional values to it, add carrot or zucchini to the pancake - and you will benefit twice: you will also get nutritional values and a smaller amount of oil.
Don't forget: at the end of frying, absorb the remaining oil with absorbent paper.
Another important detail: do not use the same oil for repeated frying, as the oil oxidizes when heated and contains harmful substances and free radicals - substances that are harmful to our health.
When used correctly, olive oil can actually be healthy, photo: Getty Images
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