Why Is Fried Chicken So Bad for You?

One of America’s favorite comfort foods is fried chicken. No one can say no to the golden brown, crispy outside that surrounds the soft, juicy meat. Even though it tastes great, eating fried chicken all the time can be bad for your health in many ways.

I’m going to take a deep dive into explaining exactly why fried chicken is so unhealthy and the associated health risks. My goal is to provide a detailed yet easy-to-understand overview of the science behind fried chicken’s bad reputation. After reading, you’ll know whether you should cut back or give it up entirely.

The Fried Chicken Health Risks

Here are the major reasons why fried chicken is bad for you:

• High in unhealthy fats – Frying chicken adds a lot of fat, especially saturated and trans fats, which raises “bad” LDL cholesterol levels. This increases your risk of heart disease and stroke.

• Packed with calories – A fried chicken breast can have over 700 calories. Eating too many calories regularly leads to weight gain and obesity.

• Too much sodium raises blood pressure—most fried chicken recipes call for adding a lot of salt to the brine or seasoning.

• Causes inflammation – Frying creates compounds that trigger inflammation in the body, which is linked to chronic diseases.

• May contain cancer-causing chemicals—Frying at high temperatures can make chemicals like HCAs and PAHs that may cause cancer.

• Heavy on fat—For some people, the high fat content can lead to digestive problems like gas, bloating, and diarrhea.

Now let’s explore the science and evidence behind each of these factors in more detail.

The High Fat Content

Without a doubt, the #1 health concern with fried chicken is the high amount of fat it contains

Frying cooks foods by submerging them in hot oil, which can make up a large portion of the calories. When the chicken batter mixes with hot oil in the fryer, it soaks up a lot of fat in the process.

For example, an average fried chicken breast contains 700-800 calories and 40-50 grams of fat. A skinless grilled chicken breast has around 230 calories and 5 grams of fat in comparison.

There are a few specific types of fats found in fried chicken that are unhealthy:

• Saturated fat – Found in animal products like chicken skin and frying oil. Raises “bad” LDL cholesterol.

• Trans fat – Formed when oils are heated to high temperatures. Raises LDL and lowers “good” HDL cholesterol.

Consuming high amounts of saturated and trans fats from fried chicken and other sources over time substantially increases your risk of heart disease.

The American Heart Association recommends limiting saturated fat intake to 5-6% of total daily calories and trans fat intake to less than 1% of total daily calories. Most fried chicken meals far exceed those limits in just one serving.

Packing in the Calories

As mentioned earlier, a fried chicken breast can contain 700 or more calories. And that’s before accounting for any side dishes or extras like fries and biscuits that often accompany fried chicken meals.

Eating fried chicken frequently can quickly add hundreds of excess calories to your diet. Over time, taking in more calories than you burn through activity leads to weight gain and obesity.

Obesity then puts you at higher risk for over a dozen major diseases, including:

• Heart disease
• Type 2 diabetes
• Certain cancers
• Gallbladder disease
• Fatty liver disease

So while the occasional piece of fried chicken likely won’t do too much harm calorie-wise, making it a regular part of your diet is a recipe for trouble.

All That Sodium

Preparing fried chicken often starts with brining the chicken in a saltwater solution or seasoning it generously before frying. While this adds lots of flavor, it also dumps in excessive amounts of sodium.

For example, just one medium drumstick at KFC contains 800 mg of sodium. The daily recommended limit for sodium is 2300 mg or less, so that single drumstick supplies over 1/3 of the maximum daily amount.

Consuming too much sodium from fried chicken, condiments, and other sources can lead to high blood pressure. The CDC estimates 1 in 3 American adults have high blood pressure, which increases the risk of heart disease, kidney disease, and stroke.

So if you have high blood pressure or a family history of it, limiting sodium intake from fried chicken and other sources is especially important.

Inflammation Issues

Here’s one you may not have known about – the high temperatures used in frying chicken can create compounds in food that cause inflammation in the body.

These compounds are called advanced glycation end products (AGEs). They form when sugars and proteins react at high temperatures.

Eating foods high in AGEs like fried chicken frequently can lead to chronic low-grade inflammation. While some inflammation is a normal bodily process, chronic inflammation is problematic and linked to diseases like:

• Heart disease
• Alzheimer’s
• Arthritis
• Cancer

Limiting your intake of heavily fried foods is advised to help avoid unnecessary inflammation.

Potential Carcinogens

Some studies have found that high-temperature cooking methods like frying and grilling can produce compounds that are possible carcinogens. These include:

• Heterocyclic amines (HCAs)
• Polycyclic aromatic hydrocarbons (PAHs)

Over time, regularly consuming foods containing HCAs and PAHs may potentially increase cancer risk. However, more research is still needed on the cancer risk from specific foods cooked at high temperatures.

But limiting intake of fried and grilled meats and opting for lower temperature cooking methods when possible is likely beneficial for overall long-term health.

Digestive Discomfort

The high fat content of fried chicken can also spell trouble for your digestive system.

Your gallbladder releases extra bile to help digest all the fat and oil from fried foods. But for some people, especially those prone to digestive issues, too much fat can cause problems like:

• Bloating
• Gas
• Diarrhea
• Heartburn

Those with Irritable Bowel Syndrome (IBS) or similar conditions may be especially sensitive to fried chicken and other heavy, fatty foods.

The Bottom Line

• A whopping amount of unhealthy fats that can clog your arteries

• Hundreds of excess calories that contribute to weight gain

• Potentially sky-high sodium intake that strains your heart

• Inflammation-causing compounds from high-temperature cooking

• Possible exposure to carcinogens over the long term

• Digestive discomfort like bloating, heartburn and diarrhea

Taken collectively, the impact of these factors significantly raises your risk for chronic diseases like heart disease, diabetes, and cancer over your lifetime.

That’s why most health experts recommend limiting fried chicken to an occasional treat at best. And be mindful of portion sizes, as even eating it moderately can carry risks, especially if you have other health conditions.

Your health and well-being over the long haul is far more valuable than any temporarily delicious fried chicken meal. So consider some healthier ways to keep enjoying the flavors you love, like oven-baked chicken tenders, grilled chicken kebabs or air fried chicken wings. With some creative substitutions, you can reduce the risks while still satisfying your cravings.