“As long as I was a nutritionist I never banned eating fried foods. The important thing is to know how, what type of oil to choose and also the quantity,” he said at a press conference for the launch of Sania Royale Rice Bran Oil in Jakarta, Thursday.
Yohan said the healthiest oil for frying has a high boiling point or, when heated, this oil is more resistant to heat and does not emit smoke easily.
Also, look for oils that are more stable or less easily damaged by increased free radicals or oxidants.
Read also: Doctor: fried foods should absolutely not be avoided but kept to a minimum
“So it’s good to choose an oil that contains antioxidants so as to neutralize the heating of the oil that we do. Antioxidants are also useful for heart health,” Yohan said.
It said rice bran oil or rice bran oil could be an option for frying. Rice bran is the bran of red rice which is said to be rich in fibre, vitamins, minerals and contains antioxidants or anti-free radicals.
“Antioxidants in rice bran oil this is gamma oryzanol. Research shows antioxidants coming from alpha tocopherol or vitamin E in Palm oil decreased significantly in comparison rice bran oil. Gamma oryzanol protects vitamin E so that its levels do not drop rapidly,” explained Yohan.
So, it is known that the boiling point of rice bran oil exceeds that of other oils, so when it is used for frying there is no smoke and it makes the dish crispy.
Speaking further about fried foods, Yohan said he often included them as a side dish in main meals, especially when he was bored with steamed dishes or other cooking methods.
Read also: Do you want to eat fried food? This is the advice of doctors
It also includes fried foods as snacks. However, he made sure they contained other nutrients, such as protein, by adding shrimp.
“For example, tempura uses flour, flour is a source of carbohydrates, shrimp is a source of protein, then fried in oil they are a source of fat. So there is a balance between carbohydrates, proteins and fat,” he said.
He reminded that fats and oils are needed by the body to form cells, replace cells and form hormones, so the quantities must be balanced like those of other nutrients such as proteins, carbohydrates, vitamins and minerals.
«So if you eat too little or are afraid of fats it’s not healthy. So everything has to be balanced. If you eat the main meal look at the plate, there are vegetables, animal and plant proteins, as well as carbohydrates, obviously complex carbohydrates like brown rice because of the bran,” Yohan said.
As regards the quantities, in particular of fats (oils), the Ministry of Health recommends a fat consumption equal to 20-25% of the total energy (702 kcal) per person per day or 5 tablespoons per person per day or 67 grams per person per day.
Read also: Do you like to eat too much fried food when you break your fast? this is the effect on the skin
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