Too Much of a Good Taste? Health Experts Warn Against Excessive Consumption of Fried Foods
New Delhi, 16 June 2025: From crunchy samosas to golden French fries, fried foods are a staple in Indian households and fast-food counters alike. While their aroma and texture are undeniably tempting, medical experts warn that overindulgence in these items could have severe health consequences—ranging from obesity and digestive issues to heart disease and even cancer.
Dr. Ali Sher, Consultant, Internal Medicine at Apollo Spectra Hospital, Delhi, explains the hidden risks of fried foods and suggests practical alternatives to keep your diet both satisfying and safe.
What Makes Fried Food So Harmful?
“Fried foods are prepared by immersing ingredients in boiling oil,” explains Dr. Sher. “This removes water content and gives them a crispy texture, but it also leads to the absorption of large amounts of fat and calories.”
He adds that reheated oils—commonly used in restaurants and street food stalls—create trans fats and harmful compounds like acrylamide, which studies suggest may increase cancer risk. “Fried foods generate free radicals in the body, weakening the immune system and damaging healthy cells,” he warns.
Not All Fats Are Bad—But Choose Wisely
Dr. Sher emphasizes that fats are essential for the body, but the source matters. While good fats from olive oil, nuts, and seeds can support heart health and hormone balance, bad fats—including trans fats and excess saturated fats—can clog arteries and increase inflammation.
He recommends using cooking methods such as roasting, steaming, grilling, or air frying as healthier alternatives. “Air fryers and ovens help prepare crispy dishes with little to no oil, retaining nutrients and reducing harmful fat intake,” he says.
Can We Ever Eat Fried Foods?
“Yes—but in moderation,” says Dr. Sher. “Eating fried foods once or twice a month is generally acceptable if your overall diet is balanced and nutritious.”
He advises avoiding frequent consumption and focusing on mindful eating. “Understand your cravings. When tempted to eat fried food, opt for roasted nuts, fruits, or healthy home-cooked snacks. Keeping nutritious options handy can help prevent impulse eating.”
Weight Gain and Digestive Distress
Fried items are often high in trans fats and calories, which are quickly stored in the body as fat and slow down metabolism, explains Dr. Sher. This leads to rapid weight gain and obesity. Additionally, high-fat meals strain the digestive system, often causing gas, indigestion, acidity, and flatulence.
