Most people enjoy fried foods. However, the frying process causes chemical changes in the food and oil. That’s why using just any oil is not best. For frying, you need to choose oils that are resistant to high-temperature cooking and have a favorable fatty acid profile.....Read Full Article>>
Oils contain different types of fatty acids, including saturated, monounsaturated (MUFA), polyunsaturated (PUFA), and trans fatty acids. It is advised to consume unsaturated fats (MUFA and PUFA) instead of saturated and trans fats.
However, oils with higher MUFA and lower PUFA content are preferable for frying. This is because frying turns PUFA into trans fats and other harmful compounds (such as lipid oxidation products), which aren’t good for your health. So less PUFA means fewer harmful compounds.
Besides the oil’s fatty acid profile, its antioxidant content and smoke point are also important. The smoke point is the temperature at which oil starts smoking, and in the process, it produces harmful compounds. On the other hand, a high antioxidant profile in oil makes it more resistant to creating those harmful compounds.
1. Olive Oil
Olive oil is the primary cooking oil in the Mediterranean diet and is also used for frying. It contains more MUFA than PUFA, making it less likely to produce harmful compounds. Extra virgin olive oil contains 69.2% MUFA, 9.07% PUFA, and 15.4% saturated fats.
Olive oil also has a good smoking point of 410 degrees Fahrenheit (210 degrees Celsius) for frying. However, virgin olive oil has a lower smoking point at 320-338 degrees Fahrenheit (160-170 degrees Celsius). Additionally, olive oil is rich in antioxidants, which increase the oil’s resistance to creating harmful compounds.
Frying increases the oil’s free fatty acid content (FFA), indicating decreased oil quality because these free fatty acids can turn into harmful compounds through a process called oxidation. A study looked at FFA generation in olive, canola, and peanut oils during frying. Potato chips were deep-fried at 347 degrees Fahrenheit (175 degrees Celsius) for 28 hours in 30-minute frying cycles. FFA in oils increased as frying was prolonged, and the highest FFA content was seen in canola oil, with the lowest in olive oil.
Avocado oil contains 70.6% of MUFA, 13.5% of PUFA, and 11% of saturated fats. It also has a high smoke point above 482 degrees Fahrenheit (250 degrees Celsius). A study also showed that avocado oil has similar stability to olive oil when exposed to heat of 356 degrees Fahrenheit 180 degrees Celsius) for nine hours.
A study compared changes occurring in avocado, soybean, sesame seed, and almond oil while frying potato chips. Total antioxidant capacity was still the highest in avocado oil after five frying cycles compared to other oils.
3. Rice Bran Oil
Rice bran oil could be another alternative for deep-frying foods. It has a high antioxidant capacity and a smoke point of 449 degrees Fahrenheit (232 degrees Celsius). Rice bran oil consists mostly of MUFA (39.3%), followed by PUFA (35%) and saturated fats (19.7%).
Rice bran oil can also be blended with other oils. A study looked at the blends of rice bran oil with olive oil, sunflower oil, and palm oil. Its combination with olive oil and palm oil was found to be the most resistant to deterioration (most stable).
4. Peanut Oil
Peanut oil contains 57.1% MUFA, 19.9 % PUFA, and 16.2 % saturated fats. It also has a high smoke point of about 446 degrees Fahrenheit (230 degrees Celsius).
A study compared the stability of four selected oils to heat: peanut, canola, soybean, and corn oil. The harmful compounds was highest in corn oil and lowest in peanut oil.
Interestingly, highly refined peanut oil is safe for people with peanut allergies. However, cold-pressed, expelled, and extruded peanut oils still have allergens.
Although canola oil has high MUFA (63.3%), low PUFA (28.1%), and saturated fats (7.36%), deep frying with canola oil can produce an undesirable taste. However, canola oil blends with high oleic acid are more heat-resistant. When buying canola oil, you can check for labels that state it contains high oleic acid for deep frying.
A study compared the changes in canola oil, corn oil, peanut oil, palm oil, and sunflower oil during the frying of French fries. The results showed that peanut oil has the lowest harmful compounds and good antioxidant stability, followed by canola oil. In contrast, sunflower, corn, and soybean oil were the least stable and exhibited the highest deterioration.
How To Choose a Fry Oil
When you’re choosing oil for frying, consider:
Oil fatty acid profile: Oils with high PUFA cause the production of more harmful compounds when heated, compared to oils with high MUFA or saturated fat. Although saturated fats (such as coconut oil) are stable in heat, it’s still not recommended to use high saturated fat for frying due to its negative health effects. This is because fried food also absorbs the oil.
Smoke point: The smoke or smoking point is the temperature at which oil begins to evaporate. This process causes chemical changes in the oil, resulting in an undesirable appearance and taste and the formation of harmful compounds. Therefore, a high smoke point is more desirable for frying.
Processing method: Processing methods also affect oil stability by changing antioxidant content. Mechanical processes, as used in producing extra virgin olive oil, preserve the oil’s natural antioxidant content. However, refined oils (that may be bleached or heated) lose some antioxidants, so they’re generally added later as additives.
Deep vs. Shallow Frying
Oxygen is needed to produce lipid oxidation products; therefore, shallow frying causes more lipid oxidation products. These compounds can cause DNA and cell damage, leading to health conditions.
For shallow frying, using MUFA-rich fats is still more suitable. A study compared lipid oxidation products in avocado oil, extra virgin olive oil, corn oil, and soybean oil in cycles of shallow frying. As expected, PUFA-rich oils (corn and soybean oil) resulted in the highest generation of lipid oxidation products compared to avocado and olive oil.
For shallow frying, you can also use other oils with high MUFA and low PUFA and saturated fats, such as canola, rice bran, almond, peanut, and olive oil.
Oils To Avoid For Frying
Oil’s fatty acid composition changes when exposed to heat. Frying reduces PUFA and increases saturated and trans fatty acids. Therefore, oils with high PUFA content are not suitable for frying. High PUFA oils include:
Corn oil: 52.9% PUFA, 13.4% saturated fats
Sunflower oil: 62.4% PUFA, 9.4% saturated fats
Sesame oil: 41.2% PUFA, 16.9% saturated fats
Soybean oil: 57.6% PUFA, 14.9% saturated fats
Safflower oil: 79.1% PUFA, 9.3% saturated fats
Grape seed oil: 74.9% PUFA, 10.4% saturated fats
A study looked at changes in coconut, olive, rapeseed, and sunflower oil composition when heated. The results showed that coconut oil was the most resistant, and sunflower oil was the least resistant to heat. Although saturated fats are stable at high temperatures, their high consumption is associated with an increased risk of heart disease. Therefore, it’s not recommended to use oil with high saturated content regularly. Oils high in saturated fat include:
Coconut oil: 18.2% PUFA, 92.1% saturated fats
Butter: 2.52% PUFA, 45.6% saturated fats
If you’d like to use these oils, you can use them with little to no heating, such as adding them to salad dressing.
People are being urged to be vigilant for any warning signs of oesophageal cancer that can occur while eating. Oesophageal Awareness Month is marked during February in the UK. Each year, around 9,000 people across the country are affected by oesophageal cancer. The cancer can develop anywhere in the oesophagus, also known as the gullet or food pipe, which links your mouth to your stomach.......Read Full Article>>
The severity of oesophageal cancer can depend on its location, size, whether it has spread (metastasised), and your overall health. However, the exact cause of oesophageal cancer isn’t always clear, as anyone can develop it.
There are two primary types of oesophageal cancer: squamous cell carcinoma (which develops in the thin, flat cells lining the gullet) and adenocarcinoma (which originates from glandular cells and is often associated with Barrett’s oesophagus). There are also some less common types of oesophageal cancer, including neuroendocrine cancer, small cell cancer, and soft tissue sarcomas.
It’s crucial to be aware of the risk factors. To diagnose the cancer, the main tests include an endoscopy, which examines the lining of your oesophagus, stomach and duodenum, reports Gloucestershire Live.
Here are some of the red flag warning signs that can occur when eating, which could indicate symptoms of oesophageal cancer.
Symptoms of oesophageal cancer
MacMillan Cancer Support has highlighted that the most common symptom of oesophageal cancer is difficulty swallowing food. However, the charity also points out that some symptoms can mimic other common conditions.
Food coming back up before reaching the stomach (regurgitation), feeling sick (nausea) or being sick (vomiting)
Weight loss
Pain in the chest or back, or pain in the throat or chest when swallowing
If you’re struggling to swallow or are concerned about any other symptoms, it’s crucial to seek medical advice promptly.
Risk factors
It’s important to note that being in a risk factor category doesn’t guarantee you’ll develop oesophageal cancer. Conversely, even without any risk factors, you could still be diagnosed with this type of cancer.
The NHS suggests that many cases of oesophageal cancer are linked to lifestyle choices, such as being overweight, smoking, or excessive alcohol consumption.
Other symptoms include:
Gastro-oesophageal reflux disease (GORD)
Barrett’s oesophagus
Being overweight
Oesophageal cancer is more common in men than in women
Most oesophageal cancers are diagnosed in people over the age of 40
Smoking
Drinking a lot of alcohol
Eating a diet that is high in fat and cholesterol
Previous treatment for cancer.
MacMillan also identifies two rare conditions, achalasia and tylosis, which can increase the likelihood of developing this cancer. To help reduce your risk of oesophageal cancer, the NHS advises losing weight if you’re overweight, allowing hot drinks to cool before consuming them, reducing alcohol intake, and quitting smoking.
The following diseases can be prevented by eating egg shells: Osteoporosis, characterized by weakened bones and an elevated risk of fractures, particularly affects post-menopausal women. The use of eggshell powder may prove more effective than calcium carbonate in reducing osteoporosis risk by enhancing bone density....Read Full Article>>
Inflammation of joints causing pain and stiffness, arthritis can be alleviated by the collagen-rich eggshell membrane. Found between the egg whites and shell, this membrane contributes to joint health, reducing pain and stiffness.
Calcium deficiency can impact myocardial contraction, leading to cardiovascular diseases. Consuming eggshells, rich in calcium, helps prevent these issues by supporting proper muscle function.
Eggshells provide ample calcium, effectively preventing the aforementioned health concerns.
To avoid bacterial contamination, such as salmonella, ensure eggs are boiled thoroughly before consuming the shell. Additionally, to prevent throat damage, refrain from swallowing large eggshell pieces; opt for smaller pieces or crush them into eggshell powder
Salt is a seasoning that can flavor food and act as a preservative. It’s about 60% chloride and about 40% sodium. Nearly all unprocessed foods – think veggies, fruits, nuts, meats, whole grains, and dairy foods – are low in sodium....Read Full Article>>
The salt that we do eat helps relax and contract muscles, lends a hand with nerve impulses, and balances the minerals and water we take in Our body needs only a small amount of sodium. We should get about 1,500 milligrams of it every day. But the average American takes in about 3,400. Too much salt can lead to a stroke, heart disease, and high blood pressure. But how do you know if you take in too much salt
YOU’RE BLOATED
Bloating – when your stomach feels swollen or tight – is one of the most common short-term effects of having too much salt. It helps your body retain water, so extra fluid builds up. Foods don’t have to taste salty for them to be high in sodium. Sandwiches, pizza, bagels, and canned soup can be sneaky sources for salt.
YOUR BLOOD PRESSURE IS HIGH
There are lots of reasons you might have high blood pressure, but one could be too much sodium. The change in blood pressure happens through your kidneys. Too much salt makes it harder for them to get rid of fluid that you don’t need. As a result, your blood pressure goes up.
YOU’RE PUFFY
Swelling can be a sign of too much sodium in your body. Body parts like your face, hands, feet, and ankles are most likely to swell. If you’re more puffy than usual, take a look at how much salt you’re eating.
If you’ve been really thirsty lately, it could be a sign that you’re eating too much salt. When that happens, you become dehydrated. Your body pulls water from your cells, and you might start to feel very thirsty. Drinking water can help neutralize that salt and can freshen up your cells.
YOU’VE GAINED WEIGHT
When you retain water, you might gain weight. If you’ve put on pounds quickly over a week or even a few days, it could be because you’re having too much salt. If you gain more than 2 pounds in a day or 4 pounds in a week, think back to the foods you ate during the past few days and try to make changes to cut down on the salt.
YOU USE THE RESTROOM A LOT
More salt could lead to more trips to the bathroom. This could be because salt can make you very thirsty, which might encourage you to drink more water. Later on, you might have to go to the bathroom more than usual.
YOU AREN’T SLEEPING WELL
If you eat too much salt before bed, it can lead to disturbances in your sleep. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning.
YOU FEEL WEAK
When there’s too much salt in your blood, water gushes out of your cells to thin out the salt. The result? You might start to feel weaker than usual.
YOUR STOMACH BOTHERS YOU
If too much salt in your diet makes you dehydrated, your stomach will feel it. You might feel nauseated, or you might have diarrhea. If your stomach is upset or you have cramps, take a look at what you’ve been eating during the past few days and figure out how to cut back on the salt. Drinking plenty of water can help rehydrate your cells and get you feeling better.
Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. It might raise your chances of things like enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke.
HOW TO CUT DOWN
ON SALT
Since 9 out of 10 Americans get too much sodium, chances are, you might take in too much as well.
To help keep your levels in check: • Choose fresh meats instead of packaged ones • When you buy frozen vegetables, choose ones that are “fresh frozen” and stay away from ones with seasoning or sauces already added • Read labels and check the sodium content in the foods you buy • When choosing spices and seasonings, go for ones that do not list sodium on their labels • If you eat out, you can ask for your dish to be prepared without salt.
