Frying foods increases the fat content and calories of the meal. Different types of frying include sauteing, stir frying, pan frying and deep frying. Sauteing and stir-frying add the least amount of calories; however, pan and deep frying can add many calories, especially when foods are coated with batter before frying. Four types of fats are used to fry foods; saturated fats, trans fats, monounsaturated fats and polyunsaturated fats.
Saturated Fat
Saturated fats remain solid at room temperature, and most are found in animal fat; although tropical plant oils are high in saturated fat. Lard, butter, and shortening are the most common saturated fats used in frying. Overconsumption of saturated fat is associated with a higher risk of cardiovascular disease. Your body makes some saturated fat naturally, so it's something you don't need to eat to survive.
Trans Fat
Trans fats are semi-solid at room temperature, so they are useful for making stick margarine and shortenings. The trans fats used in cooking are artificially created when hydrogen atoms are forced into vegetable oils by a process called hydrogenation. Partially hydrogenated fats are more stable than regular vegetable oil, so they can be stored longer without going rancid. Consumption of trans fats is associated with an increased risk of cardiovascular disease.
Monounsaturated Fat
Monounsaturated fats are liquid at room temperature but solid at cold temperatures. Olive oil is the monounsaturated fat most commonly used for stir-frying and sauteing. Canola and peanut oils contain monounsaturated fats, along with polyunsaturated fats. Monounsaturated fats have positive health effects; research shows they can improve cholesterol levels and reduce inflammation in the body.
Polyunsaturated Fat
Polyunsaturated fats are liquid at room temperature and at cool temperatures. Vegetable oils such as canola, soybean, corn, sunflower and safflower oils are mostly polyunsaturated fats. Consumption of polyunsaturated fats is associated with decreased risk of cardiovascular disease, especially a type of polyunsaturated fat called omega-3 fats. Your body cannot make omega-3 fats, so they need to be part of your diet.
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