Greasy foods comprise everything that is fried or cooked in excess oil, including some of the favourites, such as cheeseburgers, french fries, and fried chicken. While delicious, they’re not the healthiest things to eat, and for some good reasons.
According to Dr Edwina Raj, Head of Services, Clinic Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, greasy foods are a source of unhealthy fats, such as trans fat and saturated fat, which are not safe to consume.
"Although fat-enriched dishes are tasty, one needs to keep a close watch on the type of oil and method of cooking," she said, adding, "Repeated use of oil increases the risk of cancer, obesity, and heart diseases, and most importantly, disturbs gut health, leading to various other health risks." Listed below are some of the harmful effects of eating too much greasy food. Let's take a look at them in detail.
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Bloating
Bloating can be a distressing symptom that can occur when you consume too many greasy items. Fatty foods take more time to digest, leading to gas, bloating, and sometimes indigestion. The likelihood may be greater in people with Irritable Bowel Syndrome (IBS) who consume fat-rich meals, according to a study published in the International Journal of Molecular Medicine.
Weight Gain
According to the World Health Organization (WHO), an increased intake of foods high in fat and sugar is a fundamental cause of obesity. High-fat or greasy foods contain a high-calorie count, excess fats, and trans fats, which contribute to weight gain. In addition, being physically inactive may add to the burden as your body will fail to burn the excess calories and fats.
Elevated Cholesterol Levels
While good unsaturated fats like monounsaturated and polyunsaturated fats are good for your heart health, unhealthy fats (trans and saturated fats), present in greasy foods, are said to increase the risk of high cholesterol and, subsequently, heart disease.
According to the American Heart Association (AHA), people who need to keep their cholesterol levels in check should reduce their saturated fat intake to less than 6% of total daily calories. The health body recommends having foods rich in healthy fats, which include nuts, seeds, fatty fish, and poultry.
High Blood Sugar
A 2017 study published in the Journal of Nutrition found that greasy foods such as red and processed meat, refined grains, high-fat dairy, and fried products are associated with a greater risk of diabetes. The same study noted an inverse relationship between vegetables, legumes, fruits, poultry, and fish and the risk of diabetes.
Increased Inflammation
Fried and processed foods tend to increase your risk of chronic inflammation. When cooked in high heat, these foods produce unhealthy compounds called Advanced Glycation End (AGE) products, which trigger inflammation and lead to chronic conditions.
Also Read: How Does Inflammation Affect Your Body? Know Symptoms, Causes From Our Expert
Healthier Alternatives To Choose
Here are some expert-recommended tips to avoid greasy food consumption:
- Choose the right type of oil or fat and change the method of cooking
- Restrict the use of hydrogenated fats, such as vanaspati, margarine, a high amount of butter, lard, and palm oil, in your cooking
- Opt for rice bran oil, sesame oil, mustard oil, peanut oil, and olive oil for cooking
- Always stick to steaming, boiling, and sautéing at low flames rather than deep frying
Conclusion
Consuming greasy foods once in a while may not do much harm. But if you’re regularly indulging in them, it may cause chronic health issues. The key is to be mindful of your food choices. Besides limiting your visits to restaurants and fast food joints, you can also switch to healthier food options at home to lower your unhealthy fat intake.