Frying, even though helps to give the dishes wanted culinary values, is not the most advised way of thermal treatment of food. However, it doesn't mean that when we want to eat healthy food, we should definitely resign from this way of cooking. You can fry, but you should remember about a few important rules.
First: choose proper products
Although not everybody knows it, some products are better and other products are worse for frying. For example, cured meat is not the best choice. The nitrites found in it are easily transformed into very harmful chemical compounds – nitrosoamines. It's also not good to fry fish and other products rich in polyunsaturated fatty acids, especially if the thermal treatment process would last long. The best products to fry are different kinds of meat (also fat ones), eggs and vegetables.
Second: choose proper kind of fat
The matter of choosing the mean of frying is very important. Not all kinds of fat do well in high temperature. Those richer in polyunsaturated fatty acids can even become toxic. Therefore, you should not fry on the sunflower oil, linseed oil, corn oil, soya oil, and – what's sometimes recommended – on the grape-pip oil. Better options are: lard, coconut oil, butter (but only clarified), rapeseed oil and olive oil.
Third: shorten the time of frying to minimum
The shorter (and less aggressive) frying is, the better for the nutrients and health of the dishes. The longer the thermal treatment is, the more harmful substances are created and the loss of nutrients, as well as other valuable substances, is bigger. The best way is to fry food for a short time and then e.g. simmer. The taste will be still very good, and the dishes will be much healthier.
Fourth: do not burn and fry food products in small pieces
Frying big thick pieces of meat causes that thermal treatment time gets longer, which – as I wrote in the previous point - is adverse. Additionally, in effect the outer layers of a product may be burned and rich in harmful substances, whereas, the inner layers may be still raw. Food products should be portioned before giving it on the frying pan.
Fifth: use spices
The additives of herbal and root spices can be very beneficial because of culinary qualities and the presence of bioactive antioxidant compounds. The antioxidants break the reactions of free radicals and decrease the production of compounds harmful for our health. It's good to season food before thermal treatment. It's also good to know that salt and universal spices – are not the best option...
Sixth: use non-stick frying pan
Nowadays you can find different kinds of pans in shops. However, it's worth thinking which one to choose and buy the one with non-stick layer and thick bottom. Thanks to these things it will be much harder to burn food and use much less frying fat.
Seventh: don't fry too often
Even if you follow the upper rules, you should know that some amount of harmful substances are created during frying. Unfortunately, that's true. Therefore, eating frying food whenever we want is not advantageous. It's good to introduce steamed, boiled, simmered, roasted or even grilled meals.