As a well-known "heat bomb" in the food world, fried food is irresistible with its fragrant, crispy and crispy characteristics.
However, a new study has found that eating fried foods is associated with high levels of anxiety.
Experts interviewed
Yu Renwen, director of Beijing Dietitians Association and registered dietitian in China
China Registered Dietitian Tong Lishu
Eating fried foods often increases the risk of anxiety
Recently, scholars from the First Affiliated Hospital and the Second Affiliated Hospital of Zhejiang University School of Medicine published in the Proceedings of the National Academy of Sciences (PNAS) found that regular consumption of fried foods, especially french fries, is strongly associated with higher anxiety levels and depression risk.
The study, which analyzed data from more than 140,000 people in the UK Biobank database (currently the world's largest human information repository), found that:
Regular intake of fried foods, especially french fries, increased the risk of anxiety disorders by 12% and depression by 7% compared with people who did not eat fried foods;
By demographic category, fried foods have a more pronounced impact on men and young adults.
In order to further explore the risk mechanism, the researchers found in animal experiments that "acrylamide", which is commonly found in fried foods, can make animals show anxiety and depressive behavior.
The reason is that long-term exposure to acrylamide can induce brain lipid metabolism disorders and cause immune responses, leading to anxiety and depression, and even damage the blood-brain barrier.
Previously, a 6-year follow-up study by the University of Navarre and the University of Las Palmas in Spain analyzed data on more than 12,000 volunteers who had not suffered from depression and found that eating fried foods often made the proportion of depression 48% higher.
3 pieces of evidence that fried food hurts the whole body
Fried chicken from Europe and the United States, fried pork skin from the Philippines, tempura from Japan, fritters from the mainland... The reason why the popular fried food in various countries around the world is that it is not only full in color but also crispy in taste.
However, behind the delicacy, there may be a price for obesity, high blood lipids, and even heart breakdown.
1
High in fat
Fried food has high fat content, very unfavorable to weight control, 1 gram of fat produces 9 kcal calories, exercise and other dietary amounts remain unchanged, eat 10 grams of fat every day, a year will gain more than 7 pounds.
2
Produces trans fatty acids
Frying produces certain substances that increase inflammation and loss of healthy unsaturated fats in food, but increased levels of unhealthy trans fats, which is not conducive to vascular health.
If frying repeatedly, the fat contained in food can also promote the production of bad cholesterol (LDL cholesterol), leading to atherosclerosis.
3
Carcinogens may be produced
Protein-rich foods (meat) may produce the carcinogen heterocyclic amines during frying;
Fried foods rich in fat (meat) are prone to the carcinogen benzopyrene;
Foods rich in starch (potatoes, etc.) may produce the carcinogen acrylamide when fried.
In addition, fried fast food also contains "advanced glycation terminal products" that accelerate aging.
How do I minimize frying damage?
Among the various cooking methods, the least recommended is deep frying. Occasional mouth addiction is okay, but avoid eating regularly. If you really want to eat, it is recommended to make the following details at home:
Do not fry leftover food by frying
After the frying oil is heated at high temperature, toxic oil oxidation products will be produced, and when heated at high temperature again, the oxidation reaction will be greatly accelerated, producing more harmful substances.
It is best to fry in oils with more saturated fat, such as coconut oil or palm oil, to help reduce the production of carcinogens and oxidation products.
Peanut oil, soybean oil, sunflower oil and other unsaturated fatty acids are more, heat resistance is poor, and more harmful substances are produced when frying.
Put the ingredients at low temperature, heat them up, and take them out
For example, fried peanut rice, it is best to put in cold oil, fry until light yellow, drizzle it and listen to the sound is no longer "poof", you must immediately fish out the control dry cooling, otherwise it will be pasted quickly.
This practice can effectively control food "drinking oil" and reduce the intake of edible oil.
When frying, you can first "humidify"
The high moisture content of the food surface can reduce the production of harmful substances.
For example, fried steamed bun slices, first pat some water or egg wrapping on the surface and then put it in the pot; When frying meat and fish, you can also hang starch slurry before putting it in the oil pan.
This humidification practice reduces the ingress of grease into the ingredients and helps reduce the production of harmful substances.
Pair with low-energy foods
When eating fried foods, it is best to pair them with foods that are low in energy and high in dietary fiber, vitamins, and plant antioxidants.
For example, dark vegetables and fresh fruits to balance dietary energy and reduce the damage of harmful substances to the body. ▲
Editor of this issue: Zhang Yu