Vegetables are generally prepared by boiling or steaming. However, more and more people are consuming fried vegetables because of their savory, crunchy, and delicious texture. Popular examples are bakwan, vegetable tempura, and fried cabbage. Despite the allure of this dish, it's important to consume fried vegetables in moderation due to potential health risks. There are two common techniques for frying vegetables, namely deep frying (using a lot of oil) and stir-frying (using a little oil). The deep-frying method has higher health risks because it can destroy the nutrients in vegetables.¹

Can Vegetables be Fried?

In general, eating fried vegetables is fine, as long as you don't overdo it. Commonly fried vegetables include cabbage, broccoli, mushrooms, and spinach. Stir-frying vegetables has even been reported to increase the concentration of lutein and beta carotene in some vegetables. However, frying is still not the healthiest way to enjoy vegetables.^1,2,3

Why Can Frying Vegetables Be Dangerous for Your Health?

Some reasons why consumption of fried vegetables needs to be limited:^1,2

1. Increase fat and calorie intake.Fried vegetables, especially those fried in a lot of oil, absorb large amounts of oil, thereby increasing calorie and fat intake. This can increase the risk of heart disease, obesity, hypertension, and cancer. For example, eggplant easily absorbs cooking oil.

2. Reduce nutritional value. Lipophilic vitamins, such as vitamins A, D, E, and K, can be damaged during the frying process, significantly reducing their concentration in vegetables. A deficiency in vitamin A, for example, can cause various health problems, such as decreased eye function, skin problems, and fertility issues.

3. The formation of hazardous substances occurs. Overheated oil can produce harmful compounds, such as acrylamide. These compounds are carcinogenic, which can increase the risk of cancer.

4. Contains cholesterol and trans fats. Frying vegetables in re-used oil can cause them to contain cholesterol and trans fats. Both of these substances can cause high cholesterol, hypertension, and stroke.

How to Process Healthier Vegetables

There are several ways to process vegetables into healthy food, such as:¹

- Steam or boil vegetables to preserve their nutrients.

- Make smoothies with vegetables and blend them with various fruits.

- Reduce heating or eat fresh vegetables, such as tomatoes and lettuce, without cooking or frying them.

- Use olive oil when sautéing vegetables to enhance their nutritional content.

- Add vegetables to other dishes, such as salad sandwiches.

By limiting your consumption of fried vegetables and choosing healthier cooking methods, you can get the most out of your vegetables while reducing your risk of disease.

Reference:

1. Annisa Nur Indah Setiawati. Meski Lezat, Apakah Boleh Sayuran Digoreng?. Hello Sehat. Last reviewed: November 10, 2023. Available at: https://hellosehat.com/nutrisi/fakta-gizi/sayur-goreng-sehat-tidak/

2. Tim Redaksi AI Care. Deep Fried Vegetables: A Risky but Tasty Treat. AI Care. Last reviewed: July 26, 2024. Available at: https://ai-care.id/nutrition/deep-fried-vegetables-a-risky-but-tasty-treat-en#:~:text=High%20levels%20of%20salt,the%20concentration%20of%20these%20vitamins

3. Mehmood A. dan Zeb, A. 2020. Effects of different cooking techniques on bioactive contents of leafy vegetables.International Journal of Gastronomy and Food Science. 22: 100246.