IPB University Nutritionist Reveals How to Make Fried Foods ‘Healthier’ Without Losing Flavor
Lecturer at the Department of Nutrition Science of IPB University, Dr Karina Rahmadia Ekawidyani, revealed various strong reasons why Indonesians are so attached to the culture of eating fried foods.
“The savory taste and crunchy texture of fried foods are suitable for the Indonesian tongue. In addition, fried foods are easily available at relatively affordable prices,” she said.
Dr Karina added that as a palm oil producing country, Indonesia has easy access to cooking oil raw materials, which also encourages the habit of eating fried foods. Practical in processing and suitable for various situations, fried foods become a flexible food choice.
Behind the enjoyment, excessive consumption of fried foods has potential short and long-term health risks. According to the researchers, fried foods contain high fat content, especially saturated fatty acids and trans fats, which are risky for health.
“The World Health Organization (WHO) recommends limiting saturated fat intake to a maximum of 10 percent of total daily energy and trans fat to less than 1 percent,” she explained.
In the short term, excessive consumption can cause digestive disorders such as flatulence and increased stomach acid. In the long run, more serious risks such as obesity, heart disease, type 2 diabetes mellitus, stroke, and cancer can lurk.
Healthier Ways
However, Dr Karina revealed that there are various ways to make fried foods healthier without losing the taste. These include choosing healthier oils such as coconut or olive oil, avoiding deep frying techniques, using an air fryer, and replacing wheat flour with non-gluten flours such as rice or corn flour.
In addition, Dr Karina continued, keeping the oil temperature at the ideal range of 175-190°C can help prevent food from absorbing too much oil. “Cut food into small pieces so that it cooks quickly and does not absorb much oil,” she added.
She also suggested draining fried foods on a cooling rack or with paper towels, and avoiding repeated use of cooking oil.
Regarding the existence of micro, small, and medium enterprises (MSMEs) that depend on fried food sales, Dr Karina encourages the use of an educative approach.
“MSMEs need to be empowered to offer healthier fried foods and maintain the quality of raw materials and cleanliness of the production process,” she added.
Meanwhile, consumers should also be educated to limit their fried food consumption and choose healthier alternatives as part of a balanced diet. (dr) (IAAS/KQA)
