What is the Best Oil for Frying?

Side Effects of Fried Foods & How to Minimize Them

- Dr. Venkatraman Hegde

In many homes, there seems to be an unwritten rule—a meal feels incomplete without at least one fried item. Pakoras, pooris, bajjis, cutlets—fried foods are deeply tied to taste and comfort.

But with growing concerns about lifestyle diseases, it becomes essential to ask:

• What is the best oil for frying?

• What are the side effects of eating fried foods?

• How can we reduce these side effects and enjoy fried foods safely?

Let's explore each of these questions in detail.

Why Fried Foods Can Be Harmful When Consumed Excessively

Frying exposes food to very high temperatures. When unhealthy oils are used—or when the same oil is reused multiple times—it leads to chemical changes that burden the body. Excessive or routine consumption of such foods can cause:

Heart Disease: Fried foods often contain trans fats or deteriorated fats that increase bad cholesterol (LDL). High LDL can deposit inside blood vessels, causing blockages that eventually lead to - Heart disease; Stroke; Poor blood circulation.

Brain & Nervous System Issues: Oxidised oils lead to inflammation and oxidative stress, which may affect brain cells and long-term nerve health.

Weight Gain & Belly Fat: Fried foods are calorie-dense. Regular intake contributes to - Increased belly fat; Higher body weight; Hormonal imbalance related to obesity.

Diabetes & High Blood Pressure: The combination of Refined oils, High calories and Increased body fat creates a higher risk of developing insulin resistance, type-2 diabetes, and hypertension.