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<\/p>\n4 min read<\/p>\n
\u00b7 New research breaks down a unique method for cooking French fries.<\/p>\n
\u00b7 The combination cooking style cuts down on oil absorbed in the fries without sacrificing crunch.<\/p>\n
\u00b7 Dietitians stress that it\u2019s still OK to enjoy fries the standard way.<\/p>\n
Despite being made from a vegetable, French fries aren\u2019t exactly a health food. And while researchers haven\u2019t found a way to make fries good for you, scientists say they have found a trick to make French fries healthier.<\/p>\n
The latest study, which was published in the journal Current Research in Food Science<\/a>, builds on previous research by the same team of scientists. For the studies, the researchers cooked fries using a combination of standard frying and microwaving. The researchers rinsed, peeled, sliced, blanched, and salted potatoes before frying them in soybean oil at about 350\u00b0F.<\/p>\n Meet the experts: Keri Gans, R.D.N., is a dietitian and host of The Keri Report podcast<\/a>; Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab<\/a>; Jessica Cording, R.D., C.D.N.,<\/a> author of The Little Book of Game-Changers; Sandra Zhang, R.D.N., L.D.N<\/a>., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center; Christen Cooper, R.D.N.,<\/a> an associate professor in the College of Health Professionals at Pace University.<\/p>\n The researchers discovered that the potato\u2019s pores are filled with water early on in cooking, so there\u2019s no space for the oil to get in. But as the frying continues, the water evaporates, and the oil is drawn into the potato slices through negative pressure.<\/p>\n The researchers also found that cooking the potatoes in a microwave causes the water molecules to bounce around and causes more vapor to form, reducing how much oil is absorbed into the potatoes.<\/p>\n But microwaving the potatoes alone creates a soggy texture, which is why the researchers argued in favor of combining frying and microwaving\u2014which they termed \u201cmicrowave frying\u201d\u2014for the healthiest, tastiest results. \u201cMicrowave frying can help the food industry reduce processing times and produce crunchy foods with lower oil content than conventional frying,\u201d the researchers wrote in the study\u2019s conclusion.<\/p>\n If you\u2019re a health-conscious fan of French fries, it\u2019s understandable to have questions. Here\u2019s what dietitians want you to know about this \u201chealthier\u201d cooking method.<\/p>\n Why is this way of cooking fries healthier?<\/p>\n It all comes down to the oil content, says Jessica Cording, R.D., C.D.N.,<\/a> author of The Little Book of Game-Changers. Potatoes alone have plenty of health benefits, including vitamin C<\/a> and potassium<\/a>. But when you add lots of oil to the mix, the fat and calorie content skyrockets.<\/p>\n \u201cThis cooking method could help reduce calories from fat,\u201d Cording says. \u201cAnd, depending on the type of oil, potentially reduce intake of oils that have fewer health-promoting properties.\u201d (The studies found that this cooking method could reduce oil by up to 33%.)<\/p>\n \u201cSince excess saturated fat intake is linked to heart disease, even a small decrease can be a positive step,\u201d says Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast<\/a>.<\/p>\n Microwave frying also seems to create a thicker crust with less cooking time, leading to less oil, says Sandra Zhang, R.D.N., L.D.N<\/a>., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center. \u201cMicrowave-cooked fries are then thought to be healthier because they will have less time sitting in frying oil and less oil content while preserving similar crispiness,\u201d she explains.<\/p>\n This isn\u2019t a perfect cooking method, though<\/p>\n While less oil that seeps in will typically make a food healthier, the oil that remains is heated to a higher temperature in the microwave, points out Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab<\/a>. \u201cThe higher you heat the oil, the more it could oxidize,\u201d he says. That increases the odds of free radical formation, which are linked to cell aging and a higher risk<\/a> of chronic diseases, Matheny says.<\/p>\n Also, microwave frying still doesn\u2019t magically make fries healthy. \u201cEven with less oil, fries are still a fried food, so they don\u2019t suddenly become a \u2018health food,\u2019\u201d Gans says. \u201cIt\u2019s a helpful change, but overall eating habits matter much more than how one food is prepared.\u201d<\/p>\n Other ways to consider cooking French fries<\/p>\n You have a few options if you like the taste and texture of fries, but want to make them healthier. Here\u2019s what dietitians suggest:<\/p>\n Consider an air fryer. This allows you to cut down on the amount of oil you use, along with cooking fries quickly, Matheny points out. \u201cMost frozen fried foods already have oils in their breading, so you generally don’t need to apply additional oil when air-frying them,\u201d Zhang says.Roast your potatoes. \u201cIf you want that crispy, salty, starchy experience on the regular, I\u2019d recommend slicing potatoes and roasting with olive oil or avocado oil and sea salt,\u201d Cording says. \u201cThese oils are rich in heart-healthy monounsaturated fats and play well with potatoes.\u201dKeep the skins. This boosts fiber content, which can support digestion and feelings of fullness, Gans says.Consider what you have your fries with. \u201cPair fries with a more nutritious meal, rather than making them the main event,\u201d Gans says.But there\u2019s an important caveat to consider<\/p>\n No one ever claimed that fries are a health food, including the researchers behind this latest study. \u201cFries are fries,\u201d Cording says. \u201cI wouldn\u2019t say that this makes them a health food.\u201d<\/p>\n