Key Takeaways
  • It's not just fried foods—cooking "oil + starches/proteins" at high temperatures easily increases harmful substances like acrylamide, AGEs, and lipid peroxides.
  • Instant noodles (fried noodles), crispy pan-fried gyoza and flour-based dishes, deep-fried tofu (aburaage and atsuage), snacks, and cookies should be considered "pseudo-fried foods" and require caution.
  • Eating out or buying commercial products often involves reused oil or antioxidants (like BHA), which you can't judge by appearance alone. Make it a habit to check ingredient labels and cooking methods.
  • Effective countermeasures include switching to low-temperature cooking, steaming, or boiling, using oxidation-resistant oils properly, and reducing the frequency of eating fried foods.

It's Not Just Fried Food! How to Spot "Health-Risk Dishes" That Are Hard to Tell by Appearance

As we've explored before, fried foods carry a high risk of harmful substances generated by oil oxidation and high-temperature cooking, with some studies pointing out health risks on par with smoking. Many of you might be surprised, but the problem isn't limited to dishes labeled as "fried." This time, we'll focus on "pseudo-fried foods" that are hard to identify by sight, breaking down what makes them dangerous and how to spot them. When our team actually looked into ingredient labels and cooking methods, we made some surprising discoveries.

Harmful Substances That Increase with High-Temperature Cooking — What's Happening?

Heating at high temperatures (generally 120°C or above) triggers chemical reactions in food components. A prime example is acrylamide, a substance formed when starches react with amino acids, which organizations like the American Cancer Society have pointed out as a possible carcinogen. Additionally, fats and oils oxidize under heat to become lipid peroxides, with omega fatty acids being particularly prone to oxidation. Furthermore, when proteins and sugars react, AGEs (advanced glycation end products) increase, which are believed to be involved in inflammation and aging. These points are also highlighted in warnings from food safety research institutes and public documents.

Specific Examples of "Pseudo-Fried Foods" and How to Spot Them

What surprised us during our research is how many foods don't look or sound like fried foods based on their appearance or menu names. Here are some typical examples.

Instant Ramen (Fried Noodles)

Many instant noodles are made by deep-frying the noodles in oil during the manufacturing process. Because cheap oils like palm oil are used at high temperatures, the risk of residual acrylamide and oxidized oil increases. Products labeled "non-fried" are an exception, but the high amount of seasonings and additives is also a concern.

Flour-Based Dishes Like Gyoza, Okonomiyaki, and Takoyaki

When cooked in a frying pan with a generous amount of oil at high temperatures, the surface easily reaches a "fried" state. The crispy texture is delicious, but please consider that the same chemical reactions as deep-frying are taking place.

Atsuage and Aburaage (Deep-Fried Tofu)

Soybeans have the image of being a health food, but tofu products processed in oil at high temperatures (180–200°C) are essentially fried foods. Depending on how they are processed, there is a possibility of AGEs and acrylamide generation.

Cookies, Biscuits, and Snacks

Baked goods are often thought of as "not fried," but the process of adding fats and sugars at high temperatures causes reactions similar to deep-frying. Potato chips, for instance, are almost entirely a frying process. If the package says "non-fried," that's one way to judge, but be sure to check the "fats and oils" section on the ingredient label as well.

How to Spot Rice Crackers (Senbei)

Okaki-style crackers are often deep-fried in oil, and fats/oils are clearly listed in the ingredients. On the other hand, traditional baked senbei (with no added fats) are relatively safe. If you're looking for that crunchy texture, it's a good idea to check the ingredient label.

Things to Watch Out For and How to Spot Them When Eating Out or Buying Processed Foods

When eating out, the risk increases because you can't see the cooking process. The more oil is used, the more it oxidizes, and the frequency of oil changes in commercial fryers varies greatly from restaurant to restaurant. Even in a simple experiment we conducted, the oxidation index rose after heating the oil just once, so you need to be careful at restaurants that frequently reuse their oil. Also, processed foods sometimes use antioxidants (like BHA) and palm oil, which can also serve as a basis for your judgment. Here's how to spot them: - Check if the ingredient label includes "fats and oils," "vegetable oil," "BHA," etc. - Look for clear labels like "non-fried" or "baked." - Foods with a crispy or crunchy texture are highly likely to be fried. When eating out, asking the staff, "Is this fried?" or "How often do you change the oil?" is also a good strategy. We've asked restaurants ourselves, and those that answer honestly are trustworthy.

Practical Countermeasures You Can Take in Daily Life

It's difficult to avoid these completely, but here are some countermeasures you can turn into habits. - Reduce the frequency of fried foods and increase cooking methods like steaming, boiling, and low-temperature baking. - At home, try not to reuse frying oil (change it frequently) and keep frying times short. - Check the ingredient labels on processed foods and choose those labeled as non-fried or baked. - Keep your portions of fried foods small and eat them alongside vegetables and foods high in antioxidants. We've also reduced the amount of frying we do at home, and when we do eat fried foods occasionally, we try to use high-quality oil and keep the portions small. Honestly, it's hard to quit completely, but just being mindful of the frequency and amount makes a huge difference in the burden on your body.

Conclusion

It's not just fried foods that are the problem; any cooking method that combines oil with carbohydrates and proteins at high temperatures is something to watch out for. It's important to consider instant noodles, flour-based dishes, snacks, and deep-fried tofu as "pseudo-fried foods" and make choices while being mindful of ingredient labels and cooking methods. As a trick that we can comfortably keep up with, we recommend reviewing your cooking methods and checking when eating out. Small daily choices lead to long-term health.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.