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Surprise: Deep fried vegetables can also be healthy
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The recent study from Granada University said that deep-frying vegetables in extra virgin olive oil increased the number of phenolic compounds since the vegetables absorb the phenols during the process of cooking. (Shutterstock/-)
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egetables are considered good for your health. Studies have shown that people who eat vegetables regularly can lower the risk of heart disease, diabetes, cancer and other chronic diseases. Indeed, vegetables are packed full of vitamins and minerals that our bodies need to keep healthy.
However, what do you think about deep-frying the vegetables? Do you still agree that vegetables served with this method are healthy when most of us tend to think that deep-fried food is bad for our health? In fact, deep-fried food is still popular and a favorite among many.
Spain, a country where a lot of food is fried, did a study on deep-fried foods. The report, which was released in Popular Science, stated that using extra virgin olive oil to fry vegetables actually could make them healthier.
Almost every plant produces phenolic compounds – substances that protect plants from pets and give color to the plants. When we eat plants, we are taking an antioxidant to protect our bodies from the risk of chronic diseases as a benefit of phenolic.
The recent study from Granada University said that deep-frying vegetables in extra virgin olive oil increased the number of phenolic compounds since the vegetables absorb the phenols during the process of cooking. Compared with other cooking methods such as boiling and sautéing, it reduces the same.
To prove this statement, the researchers carried out an experiment by determining the fat, moisture, total phenolic compounds and antioxidant capacity of the vegetables before and after cooking. The result? Deep-frying made vegetables lose the moisture and increased their content of fat. There was no significant change when vegetables were cooked in sautéing technique and boiled with an oil and water mixture.
However, almost all the techniques increased the antioxidant capacity.
Tips for deep-frying vegetables
- Bear in mind that deep-frying works in hot oil. Low temperatures will make the food greasy and sickening. If too high, it will dry out the food and oxidize the oil.
- Avoid oil that contains polyunsaturated fats. Choose oil that is stable when heated.
- Prefer neutral flavors of oil.
- Coconut oil is the best choice because it contains saturated fats that help you prevent gaining belly fat and kills dangerous viruses and bacteria.
- Olive oil is the healthiest fat for deep-frying.
- Avocado oil, peanut oil, palm oil, are the alternative for deep-frying. However, peanut and palm oil are not really recommended.
- Definitely industrial vegetable oils (soybean oil, corn oil, canola oil, sunflower oil, etc) are bad for your health since they contain high amounts of polyunsaturated fatty acid.
- Do not eat deep-fried foods too often.
(Read also: Facts and myths about organic food)
Alternative ways to cook vegetables
A spokesperson for the American Dietetic Association and an instructor at University of California State, Jeannie Gazzaniga-Moloo, RD, told WebMD.com, “I think most nutritionists would agree that any way you cook vegetables is fine, as long you eat plenty of them.”
You might want to choose several techniques to cook your vegetables until you find the most preferable method as recommended by WebMD.com below:
Simmering or boiling vegetables
The simplest, easiest and quickest way to cook your vegetables. If you want to cook potatoes, dried beans and other root vegetables, boiling is the best way to do it. Do not forget to add some salt to make the flavor crisp. Nevertheless, remember that too much salt can increase your blood pressure.
Stir-frying vegetables
Canola oil is great to use for stir-frying method. Constantly stir the vegetables to prevent them from burning.
Sautéing vegetables
Sautéing method is the perfect to cook asparagus, onions, snow peas, mushrooms and baby artichokes. Sautéing vegetables is a way to cook vegetables with little oil.
Steaming vegetables
You only need to put vegetables in boiling water. Suitable for broccoli, spinach, cauliflower, carrots, green beans and others. If you desire aromatic spices, add cinnamon sticks, ginger or lemongrass to the steaming liquid.
Roasting vegetables
Roasting vegetables using a 400-degree oven helps preserve the flavor, as well as the vitamins and minerals. Roasting asparagus, onions or squashes and adding some garlic or mixed-spice seasoning will make the taste even better. (kes)
