Stephanie D. Murillo
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Is Deep Fried Food Really Good For You?

Do you love French fries and chicken wings etc.? Have you ever thought that deep fried food is healthy or unhealthy? Well, you are at the right place. Here, I have come up to discuss the most popular questions that mostly come in our mind about deep fried food. In our last post, we have also talked about the nutritional value of vegetarian foods. Let’s have a look at today’s topic!

Deep fried foods have always been popular for centuries all around the world. They are still a part of many traditional cuisines and also a staple of the fast-food industry. Greasy foods may be delicious but they are not healthy for you. Foods such as French fries, fried wontons, onion rings, chicken wings and deep-fried candy bars might be harmful to you. But why? Several studies have found that these foods offer a quite small nutritional value and may put you at higher risk for certain health problems.

Nutritionists and dieticians also believe that there are two important factors that make deep-fried food unhealthy.

  • Nutrition Concerns

Deep fried foods generally contain various types of fats that are bad for your health. The reason is that trans fats containing oils are used to fry foods. In the present time, many deep-fried foods are layered with a batter that absorbs more fat as compared to without batter coating foods. They are also a great source of calories because of the rich fat content. So, when you consume these foods on a regular basis, you get more calories than you need and probably gain weight.

  • Health Risks

Greasy foods have a great amount of saturated fat and trans fat. Therefore, they may increase the risks for high cholesterol and heart diseases. When you eat a high-fat diet, it may also trigger stomach pain, obesity, and certain cancers. Foods fried at higher temperatures are also loaded with acrylamide, a possibly harmful chemical. So, avoid eating them.

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Image credit by Menopauza
Image credit by Menopauza

How can you make deep-fried food healthy?

Though greasy foods often excite your taste buds but they don’t make you full as easily as high-protein foods. When you eat a large dose of greasy food, it is harder to digest and may cause abdominal pain. Hence, you should limit the intake of them.

But, if you can’t say goodbye to fried foods, you can make them good for you. The key word is moderation. Yes, eat deep-fried foods but in a small quantity because moderation in deep-fried foods can make them beneficial for you. For instance, if you drink a glass of olive oil every day, stop it and start consuming it three times a week to make it healthy. A study reveals that a deep-fried chicken wing contains 159 calories and 11 grams fat while a roasted chicken wing has 99 calories and 7 grams fat. That’s why; the consumption of high-quality greasy foods is associated with weight gain.

There are some other effective ways that can make greasy food healthy. High quality deep fried foods can add calories that you need for a healthy life. So, to make your greasy foods healthful, make sure all the below-mentioned things before deep-frying.

  • Do it yourself

Whenever you feel hungry for deep-fried food, prefer to make them at home. No doubt, there are lots of restaurants available in markets that offer a variety of greasy foods. But it is an awful fact that sometimes they are not healthy for you because they are not made in healthy oil and temperature. On the other side, when you make them by your own, you are in control of the quality of the ingredients.

  • Use good temperature
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Probably, you know that frying needs an accurate temperature. If your kitchen temperature is too cool/high, the food is likely to absorb extra oil and be too much oily and unhealthy. However, if the temperature is too hot, your food oil can start to seep and release chemicals into your food. So, you should invest in a digital thermometer to keep the temperature moderate in your kitchen. The recommended temperature for deep frying is almost 176-190°C or 350-375 °F.

  • Use high-quality Oil

Oil is an essential ingredient in deep frying because the food is submerged in hot oil. Warm oil immediately cooks the skin of your food and absorbs the moisture inside the food. Use unsaturated oils for deep frying. Coconut oil is the healthiest and most recommended oil to fry your foods. It contains more than 90% saturated fats that are good for your health. Olive oil, avocado oil, peanut oil and palm oil are some other good options to choose for deep frying. However, you should avoid soybean, canola, corn, safflower, soybean and sunflower oil to fry your foods

  • Fry healthy ingredients

If you want to make fried foods healthier, prefer to use healthy ingredients. Such as, if you are making French fries, you should use fresh potatoes and other healthy spices.

deep fried prawns
Image credit by Boontongkeethailand

Now the question is;

What are the foods that you can fry?

People all over the world experiment with what can or cannot be deep fried. Here is a list of foods that can be deep fried. These foods not only seduce your taste buds but also add more calories to your diet which are essential for good health. Have a look at them!

READ:  Is Japanese Food Healthy To Eat?

50 Foods That Can Be Deep Fried

  1. Deep Fried Egg Roll French fries
  2. Finger steaks
  3. Falafel
  4. Deep fried Soda
  5. Deep Fried Mars Bars
  6. Buffalo wing
  7. Deep Fried Pickles
  8. Cactus Fries
  9. Deep Fried Mac & Cheese
  10. Apple Chips
  11. Deep Fried Pizza abstract-1238649_640
  12. Fried Calms
  13. Deep Fried Oreos
  14. Bitterballen
  15. Deep Fried Strawberries
  16. French Fries
  17. Deep Fried Lobster
  18. Fried Ice Cream
  19. Fish and Chips
  20. Meatballs and Spaghetti
  21. Deep Fried Turkey
    fried okra
    Image Credit by pinterest
  22. Bugak
  23. Deep Fried Prawn
  24. Fried Tofu
  25. Cadbury Crème Eggs
  26. Nutty Okra
  27. Fried Coke
  28. Lasagna
  29. Mianwo
  30. Toasted Ravioli
  31. Bagel Sandwich
  32. Deep Fried Lucchi
  33. Southern Fried Quail cheesecake
  34. Nutella
  35. Pastie
  36. Peanut Butter and Jelly
  37. Root Beer Floats
  38. Corn on the cob
  39. Deep Fried Meringues
  40. Savoury Pattie
  41. Cheesecake
  42. Fried Green Chilies
  43. Bacon cheese-casserole-283282_640
  44. Deep Fried wonton
  45. Fried Baked Potatoes
  46. Cookie Dough
  47. Deep Fried Twinkie
  48. Tortellini
  49. Red Velvet Fried Chicken
  50. Deep Fried Mushroom

You can make these deep-fried foods by your own at home or order one or more of them by clicking here.


If you love to eat deep fried food and often feel crave for your favorite fried food, you don’t need to be worried. Prepare them at home with right oil and healthy ingredients and don’t eat too much on a daily basis. With this simple practice, you can enjoy your much-loved fried treat without any guilt.

onion wings and fast food

What is your favorite deep-fried food? Share it with us.

Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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Papaorder Blog explores the food culture of various nations while the main focus is on Arabic culinary style and culture.

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