Everyone loves indulging in some fried food every now and then, as it’s crispy, savory, and delicious. However, it’s also no secret that it isn’t friendly on the waistline, or great for your overall health.
Loving fried food can be difficult, especially because health experts have warned us for years that it’s not good for us, whether it be related to how it makes us gain weight or how all of the frying oil can be bad for our hearts. Therefore, there are plenty of fried foods one should avoid at the grocery store if they’re trying to lose a few pounds or eat better. That doesn’t mean there aren’t alternatives, though! We spoke with Registered Dietitian Avery Zenker with MyHealthTeam about four fried foods to avoid at the grocery store and some healthier, baked alternatives you could try instead. Read more about them below.
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1. Corn Dogs
Corn dogs are a classic street fair or carnival food, but are also often sold in grocery stores so that people can enjoy them from home. However, they should probably only be saved for special occasions like festivals, as they contain a lot of ingredients that can have a negative impact on your health.
"They're an ultra-processed food made with processed meat, then battered and fried," explains Zenker. "Frequent consumption of processed meat is linked to increased risk of diseases like cardiovascular disease, type 2 diabetes, and colorectal cancer. Some brands contain potentially concerning ingredients like polysorbate 80, an emulsifier that's been linked to intestinal damage. They're also nutrient-poor, providing minimal vitamins and minerals."
2. Donuts
Donuts are one of the world's most popular breakfast pastries, as they're fun to eat and come in a variety of flavors with different toppings. While they can be a sweet weekend treat, eating donuts and buying them premade from the grocery store may come back to haunt you healthwise.
"Donuts are a combination of refined carbohydrates and fat, with minimal protein, fiber, vitamins, or minerals," notes Zenker. "They're high in sugar and fat, with little to no nutritional value. The carbohydrates are absorbed quickly into the bloodstream, which rapidly increases blood sugar since there's no fiber or protein to slow down the glucose."
3. Banana Chips
Because they're made from and look just like plain bananas, many of us believe that banana chips, which are often crunchy snacks sold in large bags, are healthy for us. However, the next time you see them in stores, you may want to take a look at their label and think again.
"Banana chips may sound like they're just dried bananas, but many commercial banana chips are deep-fried in oil and contain added sugar," says Zenker. "They're often fried in oils high in saturated fat, like palm oil, and can contain up to 12 grams of saturated fat per serving. This makes banana chips a high-fat, high-sugar snack, which is a combination that makes it easy to overeat."
4. Frozen French Fries
Having a bag of frozen fries on hand can be really easy for those who oftentimes find themselves needing a quick, reheatable dinner or have little kids who are picky eaters. While it can be tempting to take the easy way out and keep heating up frozen fries for your meal, you may want to consider your health first.
"Most frozen fries are ultra-processed and deep-fried," explains Zenker. "They're often deep-fried in refined oils that have been repeatedly heated, which increases production of potentially harmful compounds like oxidized fats, acrylamide, and advanced glycation end products (AGEs). Sweet potato fries are often seen as healthier, but they can still be ultra-processed in the same way."
Try These Baked Alternatives Instead:
1. Baked Cornbread Muffins
One of the most loved parts of a corndog is the savory corn batter that surrounds the hot dog in the center. If you're an absolute sucker for a savory corn flavor, Zenker suggests baking homemade cornbread muffins, which you could serve alongside some vegetables and more wholesome protein alternatives, like chicken sausage. While you may not be able to eat them on a stick, this dish combines the classic flavor elements of a corn dog with a healthier twist.
2. Baked Donuts
"There are plenty of other desserts and sweets that are not deep-fried like donuts, and are lower in sugar," says Zenker. "You can even make homemade baked donuts to avoid the deep-frying process."
Baked donuts are fun to make at home by yourself as a little project or with kids in the family, as it's easier than it may seem. You can also experiment with icing alternatives, using dark or sugar-free chocolate to coat the base or blending freeze-dried fruit to make a flavorful powder that's lower in refined sugar.
3. Dehydrated Or Unsweetened Freeze-Dried Fruits
While the news about banana chips may be disappointing, Zenker points out that there are many better options for a crunchy or filling fruit snack out there that are just as delicious.
"Look for freeze-dried or dehydrated bananas that only contain one ingredient: bananas," she suggests. "You can also choose other fruit chips that only contain one ingredient, like apple chips."
Having dehydrated or plain freeze-dried bananas on hand makes for a great pantry staple, as aside from eating them on their own, you can use them to create your own trail mix, put them on top of yogurt, and more.
4. Air-Fryed Potatoes
Yes, frozen french fries can be delicious and easy to heat up, but making a baked or air-fried version is also quite simple and can easily save you hundreds of calories.
"A less processed alternative would be baked potato fries or wedges, made with a healthier oil like avocado oil, and herbs and spices," explains Zenker. "Air-fried potatoes can also be an alternative. Even better would be steamed or baked potato with the skin on to retain more fiber and nutrients."
