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Why Is Fried Chicken So Bad for You?

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Fried chicken is one of the most beloved comfort foods in America. The crispy, golden brown exterior surrounding tender, juicy meat is hard for anyone to resist. As delicious as it is though, regularly eating fried chicken can negatively impact your health in many ways.

I’m going to take a deep dive into explaining exactly why fried chicken is so unhealthy and the associated health risks. My goal is to provide a detailed yet easy-to-understand overview of the science behind fried chicken’s bad reputation. After reading, you’ll know whether you should cut back or give it up entirely.

The Fried Chicken Health Risks

Here are the major reasons why fried chicken is bad for you:

  • High in unhealthy fats – Frying chicken adds a lot of fat, especially saturated and trans fats, which raises “bad” LDL cholesterol levels. This increases your risk of heart disease and stroke.

  • Packed with calories – A fried chicken breast can have over 700 calories. Eating too many calories regularly leads to weight gain and obesity.

  • Loaded with sodium – Most fried chicken recipes call for brining or seasoning with lots of salt Too much sodium increases blood pressure

  • Causes inflammation – Frying creates compounds that trigger inflammation in the body, which is linked to chronic diseases.

  • May contain carcinogens – Frying at high temperatures can produce compounds that are potential cancer-causers like HCAs and PAHs.

  • Hard to digest – The high fat content can cause digestive issues like bloating, gas and diarrhea for some people.

Now let’s explore the science and evidence behind each of these factors in more detail.

The High Fat Content

Without a doubt, the #1 health concern with fried chicken is the high amount of fat it contains

Frying cooks foods by submerging them in hot oil, which can make up a large portion of the calories. When the chicken batter mixes with hot oil in the fryer, it soaks up a lot of fat in the process.

For example, an average fried chicken breast contains 700-800 calories and 40-50 grams of fat. A skinless grilled chicken breast has around 230 calories and 5 grams of fat in comparison.

There are a few specific types of fats found in fried chicken that are unhealthy:

  • Saturated fat – Found in animal products like chicken skin and frying oil. Raises “bad” LDL cholesterol.

  • Trans fat – Formed when oils are heated to high temperatures. Raises LDL and lowers “good” HDL cholesterol.

Consuming high amounts of saturated and trans fats from fried chicken and other sources over time substantially increases your risk of heart disease.

The American Heart Association recommends limiting saturated fat intake to 5-6% of total daily calories and trans fat intake to less than 1% of total daily calories. Most fried chicken meals far exceed those limits in just one serving.

Packing in the Calories

As mentioned earlier, a fried chicken breast can contain 700 or more calories. And that’s before accounting for any side dishes or extras like fries and biscuits that often accompany fried chicken meals.

Eating fried chicken frequently can quickly add hundreds of excess calories to your diet. Over time, taking in more calories than you burn through activity leads to weight gain and obesity.

Obesity then puts you at higher risk for over a dozen major diseases, including:

  • Heart disease
  • Type 2 diabetes
  • Certain cancers
  • Gallbladder disease
  • Fatty liver disease

So while the occasional piece of fried chicken likely won’t do too much harm calorie-wise, making it a regular part of your diet is a recipe for trouble.

All That Sodium

Preparing fried chicken often starts with brining the chicken in a saltwater solution or seasoning it generously before frying. While this adds lots of flavor, it also dumps in excessive amounts of sodium.

For example, just one medium drumstick at KFC contains 800 mg of sodium. The daily recommended limit for sodium is 2300 mg or less, so that single drumstick supplies over 1/3 of the maximum daily amount.

Consuming too much sodium from fried chicken, condiments, and other sources can lead to high blood pressure. The CDC estimates 1 in 3 American adults have high blood pressure, which increases the risk of heart disease, kidney disease, and stroke.

So if you have high blood pressure or a family history of it, limiting sodium intake from fried chicken and other sources is especially important.

Inflammation Issues

Here’s one you may not have known about – the high temperatures used in frying chicken can create compounds in food that cause inflammation in the body.

These compounds are called advanced glycation end products (AGEs). They form when sugars and proteins react at high temperatures.

Eating foods high in AGEs like fried chicken frequently can lead to chronic low-grade inflammation. While some inflammation is a normal bodily process, chronic inflammation is problematic and linked to diseases like:

  • Heart disease
  • Alzheimer’s
  • Arthritis
  • Cancer

Limiting your intake of heavily fried foods is advised to help avoid unnecessary inflammation.

Potential Carcinogens

Some studies have found that high-temperature cooking methods like frying and grilling can produce compounds that are possible carcinogens. These include:

  • Heterocyclic amines (HCAs)
  • Polycyclic aromatic hydrocarbons (PAHs)

Over time, regularly consuming foods containing HCAs and PAHs may potentially increase cancer risk. However, more research is still needed on the cancer risk from specific foods cooked at high temperatures.

But limiting intake of fried and grilled meats and opting for lower temperature cooking methods when possible is likely beneficial for overall long-term health.

Digestive Discomfort

The high fat content of fried chicken can also spell trouble for your digestive system.

Your gallbladder releases extra bile to help digest all the fat and oil from fried foods. But for some people, especially those prone to digestive issues, too much fat can cause problems like:

  • Bloating
  • Gas
  • Diarrhea
  • Heartburn

Those with Irritable Bowel Syndrome (IBS) or similar conditions may be especially sensitive to fried chicken and other heavy, fatty foods.

The Bottom Line

  • A whopping amount of unhealthy fats that can clog your arteries

  • Hundreds of excess calories that contribute to weight gain

  • Potentially sky-high sodium intake that strains your heart

  • Inflammation-causing compounds from high-temperature cooking

  • Possible exposure to carcinogens over the long term

  • Digestive discomfort like bloating, heartburn and diarrhea

Taken collectively, the impact of these factors significantly raises your risk for chronic diseases like heart disease, diabetes, and cancer over your lifetime.

That’s why most health experts recommend limiting fried chicken to an occasional treat at best. And be mindful of portion sizes, as even eating it moderately can carry risks, especially if you have other health conditions.

Your health and well-being over the long haul is far more valuable than any temporarily delicious fried chicken meal. So consider some healthier ways to keep enjoying the flavors you love, like oven-baked chicken tenders, grilled chicken kebabs or air fried chicken wings. With some creative substitutions, you can reduce the risks while still satisfying your cravings.

why is fried chicken bad for you

They contribute to obesity and overweight

“High-calorie foods can make it difficult to maintain a healthy weight and can lead to obesity, which is a risk factor for health,” Peart states. And fried foods aren’t just high in calories. They’re also often packed with sodium (salt), all of which can contribute to having overweight — especially if you eat fried foods regularly.

A high-fat diet has also been shown to lead to insulin resistance, which is a risk factor for obesity and Type 2 diabetes.

They cause oxidative stress

Fried foods are considered “pro-oxidative,” which means they lead to oxidative stress in your body. We hear you thinking: “Stress?! I’ve never felt stressed while eating mozzarella sticks!” But oxidative stress isn’t that kind of stress.

At high temperatures, fats and oils go through a process called oxidation, which creates free radicals — unstable atoms that can wreak havoc on your health.

“Oxidative stress can damage your cells and make it harder for your immune system to fight off illness and infection,” Peart explains. It’s also associated with the development of conditions like cancer and heart disease.

The Dangers of Fried Food (Avoid these Dangers)

FAQ

Is fried chicken very bad for you?

  • High in Calories: Fried chicken is often high in calories due to the cooking process, which adds extra fat and oil.
  • Unhealthy Fats: The frying process can introduce unhealthy trans fats and saturated fats, which can raise cholesterol levels and increase the risk of heart disease.

Is it okay to eat fried chicken once a week?

Eating fried chicken once a week is generally not recommended due to its high fat, calorie, and sodium content.

How much worse is fried chicken than grilled?

Fried chicken is generally considered less healthy than grilled chicken due to its higher fat and calorie content. Frying adds significant amounts of fat to the chicken, while grilling allows excess fat to drip away.

Is it possible to make healthy fried chicken?

One of the best ways to make fried chicken healthier is by eliminating cooking oils. Instead, use cooking spray, which has about 9 calories for every 1 second of spraying.

Is fried chicken bad for You?

Fried chicken is considered bad for you due to its high calorie and fat content, as well as the potential health risks associated with consuming fried foods regularly. The process of deep-frying chicken can significantly increase its calorie count and saturate it with unhealthy fats. 1. Does fried chicken contribute to weight gain?

Can Fried Chicken make you bloated?

You may become bloated. Fatty foods such as fried chicken are slow to digest, meaning they move slowly through your GI tract and as a result, can cause you to bloat. Fried foods are especially a culprit, as they boast a lot of saturated and trans fats, which are known to make you feel like you cannot zip up your pants.

Are fried foods bad for You?

Fried foods are a source of trans fats, a type of fat known to increase your risk of heart disease. They raise your LDL cholesterol (the “bad” kind) and decrease your HDL cholesterol (the “good” kind). Trans fats are naturally present in small amounts in some foods, like milk and meats. But they’re also made during the food manufacturing process.

Is fried chicken healthy?

In conclusion, while fried chicken has a delectable taste and provides a good amount of protein, its high levels of fats, calories, and sodium make it a food that should be consumed in moderation, particularly for individuals with dietary restrictions or those monitoring their intake of saturated fats and sodium for health reasons.

Does fried chicken cause heart problems?

Females who ate at least one day-to-day serving of fried chicken were 12 percent most likely to pass away of heart problems than females who didn’t consume fried food, the research study discovered. Fried fish, on the other hand, was related to a 13 percent higher danger of death from heart issues. IT IS INTERESTING: Can you cook with regular wine?

Can Fried Chicken make you sluggish?

For context, LDL is the harmful type of cholesterol that can clog your arteries and cause cardiovascular disease. Consider reducing your intake of fried chicken and other fried foods to avoid weight gain and future heart health problems! You may feel sluggish.

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