Reducing fried and spicy foods is the key to healthy eating

Unfortunately, modern nutrition research is not accurate enough to say how much fried food is too much. Such studies are not enough, but people who eat fried foods more than 7 times a week have an increased risk of developing type 2 diabetes and coronary heart disease. Especially if they are overweight, hypertensive or dyslipidemic (abnormal cholesterol). Fried meat is the most well-founded concern. When food is fried, in particular on coals, it forms compounds that in high doses lead to cancer in laboratory animals. To reduce the consumption of such compounds, you can shorten the frying time - first fry the meat quickly, and then bring to readiness by other methods. Meat should not be charred. The longer the frying process and the higher the frying surface temperature, the darker the crust and the more toxic compounds are formed.

It is necessary to fry on those fats and oils which remain the most stable at high temperatures. Typically, such oils are more resistant to oxidation with the formation of potentially toxic chemicals. Use peanut, soy, grape seed oil, canola, corn, olive or sunflower oil. Flaxseed oil is not suitable - when heated it is unstable. Choose between refined and unrefined. Try to avoid deep-fried dishes in catering establishments where the same oil is heated many times. Avoid overheating the oil at home. If it starts to smoke or burn - then the oil has overheated. Also, remember to fry in well-heated oil: this reduces the fat content of the dishes.

If a person likes to eat spicy food and it does not cause problems, there is no reason to stop. Most often, gastritis and gastric ulcer occur for another reason - due to infection with Helicobacter pylori. If a person already has a disease of the gastrointestinal tract, such as gastroesophageal reflux disease (manifested by heartburn), your doctor may recommend limiting acute. If the use of spicy foods is accompanied by discomfort, they should be abandoned. At least for a while. You can keep a food diary to make the connection.