What oil is safe to fry in: choosing the best for our body Harm of fried food on vegetable oils

In recent decades, the fashion for a healthy lifestyle is gaining more and more momentum, and ordinary people are becoming more attentive to what they eat. Scientists conduct many specific studies designed to identify the harmful effects of familiar products, or vice versa, to find something useful in food that was not in great demand before. Fried food has not been considered too healthy for the body for quite a long time, but most people are not yet ready to give it up - another thing is that frying, it turns out, is not possible in any oil.

Varieties of oils

There are many variants of the oil, which are classified according to what source (plant or animal) they were obtained from. This factor also affects the suitability of the substance for the frying process, however, even the usual sunflower oil may be suitable for this to a greater or lesser extent. This is because the degree of purification of the product is of fundamental importance.

Everyone knows that sunflower oil can be refined and unrefined, but not everyone thinks about what this means. Let's say right away that, in fact, other types of this substance are also divided into such two categories, and for some, the classification is even more complicated if refining is possible in different ways.

Let's start with the unrefined version as a more natural one. Such a product usually does not go through any purification at all - in extreme cases, it is slightly filtered to separate visible solids, but no more. Naturally, in terms of its chemical composition, such a product is very close to the original source, so it is not surprising that it has a pronounced characteristic smell and taste.

In most cases, the criteria for distinguishing unrefined oil are also a more saturated, dark color, as well as increased density. Such a product is usually cheaper, since the process of its production is somewhat simpler, while the taste and aroma attract the consumer.

It would seem an ideal choice, but not everything is so simple. The lack of purification means that not only useful components are preserved, but also potentially harmful ones. Without heat treatment, such oil is usually relatively harmless - it is dangerous only for people with intolerance to some of its components, however, strong heating can provoke the process of transformation of individual organic substances into completely new ones.

Since the composition of each oil is specific, new products may have a different form, but the claim to them is usually that they are carcinogens, that is, they contribute to the appearance of cancerous tumors in the body.

It is clear that the properties of each oil are unique, and if some of them are completely unsuitable for frying, then others in such a situation promise less danger. Moreover, for different varieties of the product, the temperature that turns useful into harmful is also different, therefore controlled heating to a certain limit is quite acceptable. However, unrefined varieties are always a certain risk, therefore, experts advise using them mainly in their raw form - for example, in salads, where their taste and smell will be fully revealed.

Refined oil is much better suited for frying, and here, too, it’s not so important what it is made of. Modern refining is a complex multi-stage process that allows you to isolate some components from the product, including those that turn into carcinogens when heated. As a result, the product loses many of its original properties, including density and usefulness, not to mention taste and smell, but the main part of the fat does not disappear from it, therefore it is suitable for frying, and even more than the unrefined counterpart with a bunch of extra.

Such oil will not add flavor to cold dishes, but, as we have already understood, it is prudent for a household not to choose any one subtype of the product, but to buy both - refined and unrefined - for different needs.

Another thing is that you should also be careful with refined oils. Products from exotic countries, derived from tropical fruits and seeds, do not always go through refining focused specifically on frying - in particular, local cuisine may not be focused on this cooking process.

In such a situation, producers may also not bother removing what does not interfere in salads and other cold dishes, and some gourmet, not knowing this, may consider any refined oil to be optimal for frying. In fact, this rule is absolutely true except for the liquid obtained from sunflower seeds, while even olive oil, not to mention the more exotic ones, also implies a certain gradation of degrees of purification, which should be carefully understood before embarking on culinary exercises.

Criterias of choice

If you ever think about the fact that not every oil is suitable for frying and you still need to choose the right one, then the first criterion should be how safe it is generally when heated. The fundamental factor here is the so-called smoke point - the temperature at which the substance begins to noticeably smoke or even ignite. It is obvious that burnt butter, even without reference to usefulness, will simply spoil the dish, therefore a high smoke point is an indispensable criterion for choosing a worthy product.

In terms of what is more useful, it is necessary to separate oils that are not suitable for frying at all. Of the relatively relevant varieties, the choice is quite large, but do not expect to see something ordinary here - they recommend frying, for example, in coconut and mustard, olive and peanut, rice, sesame and avocado oil. It is undesirable to choose the rest in principle, because even deep refining does not provide one hundred percent safety of the substance.

However, even these types should not be taken as a panacea: nutritionists have argued and continue to argue that fried food is in any case harmful, only the gradation of such harmfulness differs.

As for the choice of a specific variety among those named, then here you should be guided by what useful substances the product is rich in. Let's briefly consider what each of the options described above is valued for.

Coconut oil contains more than 90% of saturated fats, and those, as you know, are little affected by temperature. The smoke point of such a product is not lower than 170 degrees (up to 230 for some varieties). The substance is not too finicky in storage and may not deteriorate for several months. Among the beneficial properties are increased immunity, a comprehensive improvement in metabolism, and even the elimination of carcinogens.

avocado oil contains no more than 10% of substances that are destroyed at high temperatures (coconut has only 2%), however, the smoke point here is much higher - about 270 degrees. This allows almost any heat treatment. For obvious reasons, such a product in our country is a huge rarity and costs a lot.
Mustard oil closes the top three - the percentage of potentially harmful components here already reaches 21%, and the smoke point, compared to the analogue from avocados, is somewhat underestimated - up to 250 degrees.

Olive oil is largely valued for the fact that it is quite easy to buy even from us, not to mention the more southern countries. In terms of harmful components, it is even better than mustard (up to 10% polyunsaturated fats), but it is relatively easy to overheat it - some varieties begin to smoke already at 190 degrees. For frying, it is desirable to choose varieties with an acidity below 0.8%, and an additional catch, as we already understood, is that not every variety is suitable for frying.
Peanut butter is valued for a very high percentage of saturated fats (up to 18%), but there are a lot of potentially harmful polyunsaturated acids here - about 29%. The extremely low smoke point of 160 degrees adds to the riskiness of such an enterprise, so frying on this product can only be done in a pan using low heat.

in rice oil both components, compared with the previous version, even more - 19% clearly useful against 37% potentially dangerous. The situation is somewhat mitigated by the high temperature, maintained without chemical transformations - up to 250 degrees.
Sesame oil It is considered very useful, but in its raw form, since when heated, 45% of its contents immediately pose a potential hazard. In the frying process, it is added only at the end, since the product loses almost all of its usefulness under the influence of temperature.

If you fry, then on a light variety of oil, squeezed from unroasted seeds - such a liquid can withstand up to 210 degrees of heat.

Which is better not to use?

There are also varieties of oils that nutritionists usually do not recommend for frying at all, and here even refining is not always a sufficient argument for them to change their minds. Experts may see harm to health in different factors, depending on the particular type of fat - some, in their opinion, are harmful not only in fried foods, but in general in any form. Naturally, the consumer is also obliged to know about such products in order to less endanger their health.

Rapeseed oil, also known as canola, has been in high demand in recent years due to its low price, which promises a great opportunity to save money. However, such a product is not suitable for frying, because its smoke point is only 100 degrees. Moreover, experts generally do not advise using such a product in cooking, since the liquid obtained from plants grown in a natural way contains erucic acid and thioglycosides - poisons for the human body. Their number is reduced by producing oil from genetically modified plant specimens, but this is hardly more beneficial for humans.

Sunflower oil, contrary to popular belief, is also not at all suitable for frying. The unrefined version is generally a disaster, because the smoke point here is only 100 degrees, while potentially dangerous polyunsaturated fats make up almost three-quarters of the product. For refined varieties, the permissible heating temperature is, of course, somewhat higher, however, as you understand, when heated, you still take a very big risk.
Linseed oil after frying, it is completely called poison, although fresh it is considered one of the most useful. The heating limit here is still the same - 100 degrees, however, the content of fats destroyed under the influence of heating is even higher than that of the sunflower variety - about 80%.

Corn oil compared to all those described, it looks almost completely safe - here the smoke point is a “huge” 160 degrees, and theoretically harmful components are not more than half. On the other hand, even such a temperature does not give a sense of security - there is still a high risk of overheating the product, therefore, even theoretically, it is worth limiting yourself to frying at a minimum heat in a pan.
Soybean oil is a slightly worse version of corn - the maximum temperature of heat treatment is the same, but there are slightly more dangerous polyunsaturated fats - up to 60%. The product is valued for its significant (approximately 15%) content of saturated fats, but those who want to get them without harm to the body should limit themselves to cold liquid.

Grape seed oil so far, it is even more exotic than the vast majority of the fats described above. There are quite a lot of unstable polyunsaturated fats here - about 70%, but the product has a rather high smoke point, reaching a decent 205 degrees. This even allows many experts to say that such a frying liquid is suitable - perhaps it is, but given the cost of such a delicacy, it is much cheaper and more reasonable to choose an analogue among those varieties that are classified as conditionally permitted.

Palm oil- another great rarity in our country, which, on the other hand, is quite often brought in the form of a souvenir from the tropics. At first glance, such a product has characteristics that are almost ideal for potential frying - there is an extremely low percentage of polyunsaturated fats (only about 10%), and a smoke point of 230 degrees, but nutritionists do not advise frying on it, if only because Fresh something to eat is undesirable. Nutritionists criticize such an ingredient for not being very suitable for absorption by the body and preventing the normal absorption of other beneficial components from food.

Nevertheless, remaining in the body, this substance also begins to pose a danger to the blood vessels that it covers from the inside, reducing the clearance for blood circulation, therefore it is better to limit the scope of its use to cosmetics.

Salo, as well as goose fat- the first substance on our list that does not have a plant origin. In particular, this factor is the first ban on its use (not only for frying, but in general) - it is practically pure cholesterol, the use of which is fraught with atherosclerosis and other diseases of the cardiovascular system. Some researchers see animal fats as one of the causes of cancer in various organs.

Butter, also being a product of animal husbandry, is criticized not only as an ingredient for frying, but also as a food in general. About why animal fats are harmful, it was said in the description of fat, but butter is also made on the basis of such fats present in milk. Moreover, cow's liquid, beloved by many, is distinguished by a huge content of hormones, including growth hormone and the female sex hormone estrogen, which, let's say, not everyone needs. Moreover, in modern animal husbandry, the use of antibiotics is not something unusual, and in fact from the body of the animal they enter the milk, where they are not completely destroyed even after pasteurization.

Getting into the human body together with cow's milk, they provoke a decrease in immunity, as well as a gradual addiction of the body and the bacteria present to such "chemistry", which is why in the future drugs of this group may not give the expected effect.

Secrets of proper frying

Considering that the frying process in any case makes food more harmful, the most reasonable advice would be to refuse just such a method of cooking at least those dishes that do not require it - for example, pasta or dumplings are better to just boil, and cutlets, meat or fish can be cook for a couple.

Potatoes or mushrooms can be cooked in a million different ways - it is not necessary to fry such food.

Another thing is that food in any case should bring not only benefits, but also a banal pleasure of a moral nature, therefore sometimes you can’t deny yourself fried dishes.

Some dishes, such as pancakes or pancakes, scrambled eggs or cottage cheese pancakes, cannot be cooked without frying, but then you should not abuse such dishes too much and follow a few simple cooking rules.

Try to never overheat the oil. Slow fire and generally low temperatures increase the chances that the liquid used will retain its original form without the formation of carcinogens.
The more oil, the more harmful new components can form. Watch how much fat you put in - extra fat won't do you any good even if you haven't reached the smoke point.

Refined oil is in most cases better suited for frying than unrefined oil, but it is absolutely ideal to choose a product that is suitable for such purposes, even in an unrefined variety - then it is worth choosing. Focus on high percentages of saturated and monounsaturated fatty acids, both of which are good for health.
Even if the temperature did not reach the smoking point, certain changes in the structure of the oil under the influence of heat could still occur, therefore it is highly undesirable to use the oil after frying for repeated cooking exercises with heat treatment.
After frying, the oil in the resulting product is usually not important, but it is a potential hazard. For this reason, nutritionists advise removing excess oil from the finished dish - paper napkins will help with this, with which you need to gently blot food.

For frying, it is important not only to choose some suitable oil, but also to store it correctly until use. In particular, it is recommended to protect the product from exposure to sunlight, for which it should be stored in dark glass bottles, and even in a place not lit by the sun.
If suddenly you have grape seeds, you can use them to increase the shelf life of the oil - for this they just need to be added to the bottle with the product not yet spoiled.
Smoked oil is already an indicator that polyunsaturated fats have undergone irreversible changes and are now a danger to your health. Such oil must be drained, and if the dish has not yet reached the necessary conditions, experts advise at least just replacing the fat in the pan with a new one, and in the future to carefully monitor the temperature or choose another product.

For information on which oil to fry correctly, see the following video.

We explain in an accessible way why food should be fried in olive or rapeseed oil. Or, if you really want, then on creamy.

Yes, yes, of course, the grill is much better. But pancakes are not pancakes without butter, syrniki are not syrniki when baked, and cabbage schnitzel without frying is also not cabbage schnitzel. Well, everyone has their favorite list of what they want to fry. Question: on what?

I've come across a lot of dietary opinions. And that we fry the animal on the animal, and the vegetable on the vegetable. And that any vegetable is more useful than an animal. And that frying in general, in principle, is impossible on anything, except in a dry frying pan. I am for common sense. One of the valuable and authoritative opinions for me both as a mother and as a specialist is the opinion of a doctor, company nutritionist. And, of course, I do not forget about the results of independent studies. I'm telling.

Olga Pashkova, nutritionist: “I am in favor of adding any oil to the finished dish. Especially if you are cooking for kids. But if you still want to fry food a little, then use olive oil. It contains fewer polyunsaturated fatty acids, so it oxidizes less. Olive oil can be used to fry fish, vegetables, some dough products, less often meat. You can also saute vegetables and add a little oil to dishes when stewing. If you fry pancakes or cheesecakes - something dessert - you can use coconut.

In other vegetable oils, when exposed to high temperatures, especially prolonged ones, valuable fatty acids and vitamin E are destroyed, and harmful oxidation products accumulate. Therefore, linseed oil, grape seed oil, sesame, mustard, walnut oil, sunflower oil are best used without heat treatment - in salads, vinaigrettes.

Question chemistry

When we talk about oil, we talk about fats -polyunsaturated, monounsaturated(vegetable oils) andrich(dairy products, animal fat).

When we fry or bake with oil - that is, we heat it above 180 degrees - the molecular structures of the oils change. It interacts with oxygen to form and In a word, oxidation occurs. That is, oxidation is the rancidity of the oil. The aldehydes produced are dangerous - if we consume them or even inhale them, this increases the risk of developing heart disease and cancer.

Research results

In July 2015 published the results of a study conducted by a group of scientists(University de Montfort). They heated sunflower, corn, sesame, coconut, cold-pressed rapeseed oil, olive oil, butter, lard and goose fat. The goal is to identify the most innocuous oil for frying by measuring the level of aldehydes produced.

Head of the research group, professor Martin Grootveld: “We found that oils rich in polyunsaturated fats – corn oil and sunflower oil – produced very high levels of aldehydes. […] Sunflower or corn oil can only be used if you don't heat it up like frying or boiling. It's a simple chemical fact that something that is considered good for us turns into something not at all useful at standard frying temperatures."

The lowest scores areolive, coconut, rapeseed and creamyoils. And goose fat. Conclusion: use oil for frying, boiling or bakingwith the lowest polyunsaturated fats.

Use olive, butter or canola oil for frying.
Do not fry at high temperatures.
Do not pour oil into the pan - grease it.
Do not fry for a long time - wait for the crust, and remove from heat - bring to readiness in the oven (cutlets, cheesecakes), after removing the remaining oil from the food.
Do not fry twice in the same oil - change and wash the pan, add a new portion of oil.
Remove oil from cheesecakes, pancakes, cutlets and vegetables with a paper towel before eating.
Don't fry in oil every day - make frying part of the "holiday".
Make cooking without cooking oil the basis of your daily menu.

Recipes for delicious dishes prepared with the addition of oil already in the finished dish - in our section.

The debate about what is the right way to cook food has been going on for decades.

What oil is best for frying? Scientific information is constantly changing, and besides, sometimes some food concern aggressively enters into the discussion with an advertisement for its product and turns the perception of a part of the public upside down.

For consumers, only the opinion of experts is really important, although it should be taken with a certain restraint.

The opinion of scientists on the best oil for frying

When making conclusions about how useful this or that fat is for frying, scientists do not take into account the question of taste. The fact is that at high temperatures, changes in the structure of the oil occur and various substances harmful to health can occur. And this is what is discussed in various analyses. In general, it is indicated that those fats that contain monounsaturated fatty acids are better suited for frying. Those dominated by polyunsaturated are better for cold cooking.

Salo

Both pork and goose are suitable, although the latter usually has a higher water content. Therefore, it is required for cooking more. Lard can be excellent for cooking, it copes well with high temperatures, but it has a high content of saturated acids. And pork is still full of cholesterol. People who lead a healthy lifestyle need to control their use.

Palm oil

Very suitable for frying, but, unfortunately, like lard, it has a high content of saturated acids.

Coconut oil

A similar case, as with lard and palm. Great for preparing various dishes, but be careful with calories and cholesterol!

Rapeseed oil

Refined is often cited as one of the best frying oils for its saturated acid content. It has another advantage, after frying it is well absorbed into napkins, and thanks to this, dishes are to some extent healthier.

Sunflower oil

In its refined form, it also belongs to high-quality frying oils. Unrefined is suitable only for short-term heat treatment and stewing. Of course, if you like a specific flavor.

rice oil

Cooking on it is very good, but, unfortunately, the high price is an obstacle. At high temperatures, it overcooks very slowly and has a high content of natural antioxidants.

Corn oil

Universal product. It can be fried, stewed and used for deep-frying. It does not produce any harmful compounds. Consumed sparingly, does not smoke or burn.

Olive oil

Virgin is ideal for salads and very quick cooking of vegetables, pasta, sautéing onions until translucent, etc. Can I fry in olive oil? Not worth it in the usual way.

If you want to cook any breaded products where you need to keep the oil at a high temperature for a long time, it is better to choose a refined one, which is not at all suitable for cold cooking.

Butter

It can be used for short frying (for example, for scrambled eggs, toast or toasting vegetables for soup), but dangerous substances appear in it for a long time, so it is very unsuitable for this.

But if it is melted, it changes its qualities and withstands a higher heating point.

Examples of unsuitable oils that you should not fry with at all:

from grape seeds
sesame,
linen.
soft margarine.

With hydrogenated fats, things are a little more complicated. Some are very high quality, others are quite the opposite, especially those that are cheaper, so it is advisable to avoid them when frying.

Thus, it turns out that there should be at least two bottles of oil on the shelf - one for frying, and the second for cold dishes. Well, before you succumb to the calls of another miracle oil advertisement, remember about everyday experience. Why change the good for the dubious best?

Many mistakenly believe that frying in olive or sunflower oil dramatically reduces the harm of fried foods. Unfortunately, this is not the case at all.

As numerous studies show, the use of almost all vegetable oils in this case will be detrimental to your health. This is especially true when it comes to cooking for children.

In this article, we'll take a look at exactly what fried foods can do to your health, is it safe to fry without oil, and how to find an alternative to fried foods.

To fry or not to fry, that is the question.

Today, almost no one doubts that fried foods are unhealthy. Doctors and nutritionists from the screens just keep saying: "Give up fried food, fried food is harm and poison." But even I, I confess, did not fully realize that frying (in particular in oil!) Is infinitely harmful.

And the point here is not even that with oil we eat dozens of times more unnecessary calories (and many people do not even think about it when they pour oil into a frying pan: an extra 100 ml of this product adds at least 900 kcal to our dish , just think, almost half the daily allowance!).

Having understood the issue, I realized that everything is much more serious than just fat, which will certainly be deposited on the sides. So what is the main danger of fried food?

Why is it bad to fry in oil?

For most types of vegetable oils, which are supposedly intended for frying (sunflower, corn, etc.), the smoke point is lower than the temperature to which frying pans can be heated on electric and gas stoves. The smoke point of vegetable oils is the temperature at which the oil begins to produce toxic substances and carcinogens that contribute to the emergence of malignant neoplasms.

In order to exceed this smoke point, it is not at all necessary to fry in the same oil many times. Depending on the stove and pan, the temperature during frying can easily reach 250-300 degrees. And this means that in oil (for example, at the olive Extra Virgin maximum smoke temperature - 191°C) at this temperature, reactions are triggered to form toxins and carcinogens, and it simply turns into poison.

If you still fry, then how is it safest?

An important point to remember first of all when frying is the use of exclusively refined oils (the refining process increases the smoke point). The fact is that unrefined oils are rich in polyunsaturated fatty acids, and free radicals are formed during their heat treatment. They provoke the development of cancer, Alzheimer's disease and other deadly diseases, and also destroy the structure of DNA.

Therefore, any unrefined (salad) oils are unsuitable for frying in any way! But many people are deeply mistaken in this regard, thinking that it is most useful to fry in Extra Virgin oil.

Remember, if we are talking about any unrefined oil, then frying in such vegetable oil is harmful.

I think it goes without saying that you can’t re-fry in used oil (even if it looks “like new”). Once in use, it quickly oxidizes in air, and during subsequent frying, the amount of oxidation products sharply increases in it.

The smoke point of vegetable oils.

I will give several types refined oils with indicators of their smoke point (I will make a reservation that these indicators differ slightly in different sources - it all depends on the degree of refining. I will take the average values):

Grape seed oil - 216°C
Corn oil - 232 °C
Olive oil - 242 °C
Sunflower oil - 227 °C
Coconut oil - 232°C
Peanut butter - 232°C
Rapeseed oil - 240 °C
Walnut oil - 207 °C

It would seem that everything is simple: fry yourself slowly in olive or rapeseed oil, not letting it burn, but that was not the case. There are also some "pitfalls" here: the smoke point of vegetable oil is, in principle, higher than that of animal fats and proteins. And this means that when frying meat, fish or poultry, the main part of carcinogenic substances is formed from the burning of fats and proteins from these products, and not from oil.

Thus, as we see, the harm of fried food is not only that it is fried in oil.

And if you are wondering: “is it possible to fry without oil”, then, I believe, the argument above should dot the “i” (at least when it comes to food of animal origin). Of course, for the same reason, butter frying is bad its smoke point is 121 -149 °C).

Let me just say in the end that you can always find a delicious alternative to frying (whether it's baking in the oven or stewing with a little water over low heat). Now I know for sure: whether it's chicken, fish or cutlet, you can find many ways and variations to cook them deliciously 😉

Carcinogens are chemicals whose impact on the human or animal body increases the likelihood of malignant neoplasms (tumors) or leads to them. Toxic, carcinogenic and simply harmful substances in oils are formed in two cases:

When heating oils to a smoke point and above;

When oils go rancid.

Smoke point of vegetable fats and oils

“Smoking point” is the temperature at which the oil begins to smoke in the pan, from that moment it starts reactions to form toxic and carcinogenic substances. Each type of oil has its own smoke point. In general, all oils are divided into high smoke point oils and low smoke point oils.

Oils with a high smoke point are recommended for frying, including deep frying. The refining process raises the smoke point. Oils with a low smoke point are not recommended for frying. I will give the smoke point of some oils.

Oils with a high smoke point:

Peanut - 230°C

Grapeseed - 216°C

Mustard - 254°C

Corn refined - 232°C

Sesame - 230°C

Olive extra virgin-191°C

Olive - up to 190°C

Palm - 232°C

Sunflower refined - 232°C

Refined rapeseed - 240°C

Rice - 220°C

Soybean Refined - 232°C

Hazelnut oil - 221°C

Oils and fats with a low smoke point:

Walnut oil - 150°C

Flaxseed - 107°C

Sunflower unrefined - 107°C

Pork fat - 180°C

Creamy - 160°C

Standard electric stoves give a heating temperature usually not more than 300 ° C, gas stoves - much more. There is evidence that cast iron pans can reach up to 600°C on gas stoves! Now it becomes clear why it is so easy to exceed the smoke point of oil.

Toxic substances formed when oils are heated or rancid and ways to avoid their formation

Let's take a closer look at the substances that are formed when oils are heated strongly or rancid.

Acrolein- aldehyde of acrylic acid, belonging to the group of tear poisonous substances. Due to its high reactivity, acrolein is a toxic compound that strongly irritates the mucous membranes of the eyes and respiratory tract.

Acrolein is one of the thermal decomposition products of glycerol and glyceride fats. The process of formation of acrolein begins immediately when the oil reaches its smoke point, that is, at the beginning of the burning of the oil. I think everyone's eyes were pinched when the oil was burning, they also say about such cases “there is a bug in the kitchen” - this is acrolein. Therefore, NEVER heat oils to a smoky state!

Acrylamide- acrylic acid amide. Toxic, affects the nervous system, liver and kidneys, irritates mucous membranes. In fried or baked foods, as well as baked goods, acrylamide can form in the reaction between asparagine and sugars (fructose, glucose, etc.) at temperatures above 120°C.

Simply put, acrylamide is formed in the fried crust on starchy foods, such as potatoes, donuts, pies, which have been subjected to long-term or high-temperature frying in vegetable oil. Acrylamide is especially active when deep-fried for a long time.

Some unscrupulous manufacturers of fried foods, in order to save money, use the same oil several times, continuing to fry more and more portions of products on it. In this case, the poison is formed inevitably. Therefore, I strongly recommend not to fry at high temperatures for a long time and to abandon deep-frying.

Free radicals and fatty acid polymers, as well as heterocyclic amines- are actively formed in the products of smoking and burning. Amines are very toxic substances. Both inhalation of their vapors and skin contact are dangerous.

Polycyclic substances with a high carbon content (coronene, chrysene, benzpyrene, etc.) - are strong chemical carcinogens and are also formed in smoke and burning products. For example, benzpyrene is a Class I chemical carcinogen. It is formed when products are burned: cereals, fats, is found in smoked products, products “with smoke”, is present in smoke, substances obtained by burning resins.

EU Commission Regulation No. 1881/2006 of 19.12.06 determines that vegetable oils and fats must contain less than 2 µg of benzpyrene per 1 kg; in smoked products up to 5 mcg/kg; in cereals, including baby food, up to 1 mcg/kg. Attention! In some cases, for example, overcooked meat cooked in a charcoal barbecue can contain up to 62.6 µg/kg of benzpyrene!!!

When rancid oils are formed, mainly aldehydes, epoxides and ketones. By interacting with oxygen in the air when exposed to light and heat, the oil changes its taste and smell. For fats in which saturated fatty acids predominate, the formation of ketones (ketone rancidity) is characteristic, for fats with a high content of unsaturated acids - aldehyde rancidity.

Ketones are toxic. They have an irritating and local effect and penetrate the body through the skin. Some substances have a carcinogenic and mutagenic effect.

Aldehydes are toxic. Able to accumulate in the body. In addition to general toxic, they have an irritating and neurotoxic effect. Some are carcinogenic.

Therefore, friends, if it is not possible to completely eliminate fried foods from the diet, please fry right based on this article and follow the simple tips below:

1. Do not bring the oil to a smoking temperature;

2. Avoid prolonged frying in oil, such as deep frying. If you do fry, do not use one serving of oil several times;

3. Do not overcook food. Remember that burnt foods contain toxic substances and carcinogens;

4. For frying, choose only refined oils and fats with a high smoke point;

5. Store oils according to label directions and avoid rancid oils.published