3 Worst Fried Foods for Your Diet

Fried foods consumed in large quantities can lead to high cholesterol, obesity and heart disease. While fried foods are often very tasty, excessive consumption of fried foods should be avoided due to the high amounts of bad fats and flavor enhancers, such as salt and sugar, often found in fried foods. Fried foods should also be avoided due to the fattening nature of bad fats, such as trans and saturated fats.

Fried Foods and Trans Fat

Foods that are cooked in oils that contain hydrogenated or partially hydrogenated oils are shown to have the highest amounts of trans fats. Trans fats are implicated in the increase of bad cholesterol (LDL), while reducing the amount of good cholesterol (HDL) in our bodies. Eventually, high LDL cholesterol levels will most likely lead to coronary artery disease, which is one of the main contributing factors for developing a heart attack.

While occasionally eating fried foods in healthy amounts will not negatively impact your health, consuming fried foods in excess will certainly lead to the aforementioned health issues associated with a high fat diet. The following is a list of foods to avoid consuming on a frequent basis: 

1. French Fries

One small order of salted French fries cooked in vegetable oil contains 3.7 g of trans fat, 165 mg of sodium and 14.5 g of total fat. According to the American Heart Association, the recommended daily amount of total fat intake should be around 25 to 35 percent of the total consumed calories each day. Using the American Heart Association recommended guidelines, someone who is on a 2,000 calorie diet should only consume less than 2g of trans fat and 50 to 70 grams of total fat. As you can see, one small order of French fries exceeds the daily recommended trans fat maximum.

Another potential health issue with French fires is the presence of a byproduct called arcylamide. Acrylamide is formed when carbohydrate-rich foods such as French fries are cooked or fried at high temperatures. Swedish researchers have found acrylamide in high doses causes cancer in non-human subjects.

2. Doughnuts

Not only are doughnuts fried, but they are often made from nutrient deficient white flour. Doughnuts are often fried with unhealthy cooking oils, which results in high trans and saturated fat content. Doughnuts from eateries and packaged brands contain up to 4 g of trans fat. If you recall the daily recommended Trans fat amount is less than 2 g. Admittedly, it’s hard eating just one doughnut due to the tasty varieties that are available, but keep in mind eating just one doughnut will no doubt put you over the daily recommended maximum. Not to mention, doughnuts contain an estimated 300 calories per serving (1 doughnut).

3. Fried Chicken

Like French fries, fried chicken is a popular fast food item that makes for a tasty and convenient meal. Unfortunately, many of the fried and breaded chicken are cooked in trans fat laden oils, vastly increasing the amount of trans fat the fried food will contain. Fried chicken may contain up to 8 g of trans fat; that is four times the daily recommended value.


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