Fast food restaurants are practically engineered for temptation. With their low prices, craveable flavors, and drive-thru convenience, it’s no surprise they’re a go-to for many. But the health trade-off is steep. These foods are typically made with the cheapest possible ingredients—genetically modified oils, high fructose corn syrup (HFCS), bleached flours, and an array of chemical additives.
Fortunately, you don’t have to choose between flavor and health. There are delicious, bone-smart alternatives that satisfy cravings without the downsides. Today, we’re sharing healthier replacements for three popular fast-food staples: onion rings, French fries, and fried chicken.
What’s So Bad About Deep-Fried Fast Food?
It’s okay to indulge occasionally, but making fried foods a regular part of your diet can lead to serious long-term health issues. Most fast food chains fry their foods in cheap, industrial seed oils—usually genetically modified corn, soybean, or canola oil.
These oils are high in omega-6 fatty acids, which are highly unstable at the high temperatures used for deep frying. This instability leads to the creation of harmful compounds like aldehydes, peroxides, and trans fats. These substances are known to trigger inflammation, a key driver not only of chronic diseases like heart disease, diabetes, and cancer—but also of osteoporosis.
Inflammation, Seed Oils, And Bone Loss
Inflammation plays a central role in bone loss. It increases the activity of osteoclasts—the cells responsible for breaking down bone—and interferes with the rebuilding process. Industrial seed oils contribute to a chronic low-grade inflammatory state, especially when consumed regularly.
These oils are also often refined using harsh chemical solvents like hexane, and then deodorized to mask rancidity. None of this supports your health—or your bones.
Stroke, Heart Disease, And The “Southern Diet”
Researchers at the University of Alabama evaluated the dietary data from more than 17,000 participants. The categories of dietary pattern included sweets, a “Southern diet” heavy on fried foods, plant-based, convenience foods, alcohol, and salad. Participants were categorized according to which diet type they adhered to, and according to head study author James M. Shikany, PhD:
“People who most often ate foods conforming to the Southern-style dietary pattern had a 56 percent higher risk of heart disease compared to those who ate it less frequently.”1
A Southern-style diet, according to the study, is “characterized by added fats, fried food, eggs, organ and processed meats, and sugar-sweetened beverages.”1
This is just the type of food that’s frequently served in fast-food restaurants.
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Fried Foods And Cancer Risk
According to a 2013 study, regularly consuming deep-fried foods is associated with an increase in the risk of prostate cancer. Researchers speculate that the formation of compounds such as acrylamide, aldehydes, and polycyclic aromatic hydrocarbons are behind the carcinogenic nature of high-heat, deep-fried foods.
The study involved 1,549 cases and nearly 1,500 controls. Those who ate typical deep-fried foods like friend chicken, doughnuts, and French fries once a week or more had a greater risk of developing prostate cancer. Those who ate these kinds of foods less often did not experience the increased cancer risk.2
It’s important to note here that, once again, you can indulge and enjoy “naughty” foods now and then while you’re following the Osteoporosis Reversal Program for the bulk of your food intake.
The Hidden Link Between Fried Foods And Diabetes
You may think that consuming too much sugar is the only risk factor for developing type 2 diabetes. But think again – fried foods are also a significant culprit.
Scientists analyzed the dietary information of more than 70,000 women and 40,000 men over the course of 26 and 24 years, respectively. After adjusting for demographic, lifestyle, and other factors, the researchers concluded that:
“Frequent fried-food consumption was significantly associated with risk of incident T2D [type 2 diabetes] …”3
The researchers note that the connection with fried foods and diabetes is likely body weight and the simultaneous presence of more than one fried-food-induced health problem at one time.
Fried Foods And Your Bones
Again, it’s perfectly fine to eat out now and then and consume these foods as treats, but wouldn’t it be great to know that you can prepare healthy foods that taste the same (or even better!) that those unhealthy deep-fried foods? After all, it’s not just for your heart health and blood glucose levels; fried foods are also bad for your bones.
High-temperature frying can produce toxic substances called peroxides that compromise your liver function, keeping it from removing bone-damaging toxins from your bloodstream.
Typically, fried foods are also high in sodium, which robs your bones of calcium. And of course, the high calories associated with fried foods promote weight gain, and they can make you feel too full to eat healthful foods.
Three Delicious Bone-Healthy Alternatives
You don’t have to give up comfort food to eat well. With a few simple swaps, you can recreate the crispy, savory flavors you love—without sacrificing your health. In fact, these alternatives are not just bone-safe, they’re bone-building.
Below, you'll find three gluten-free, seed oil-free, pH-balanced recipes that deliver all the satisfaction of fast-food favorites with none of the harmful effects.
1. Onion Rings
6 Servings
pH-balanced
Ingredients:
- 2 medium yellow onions
- 1 1/2 cup rolled oats
- 1/2 cup almond flour
- 2 eggs
- 1 tablespoon seasoning mix (optional)
- Avocado oil
Directions:
- Preheat oven to 450 degrees F. Coat 2 large-rimmed baking sheets with avocado oil.
- Peel the onions and cut into 1/2-inch-thick slices; separate into rings. Place the rings in a medium bowl and cover with cold water.
- Place oats in a blender or food processor, and process until coarsely ground.
- Lightly beat the eggs and place in a shallow dish. Combine oats and seasoning mix in another shallow dish. Place the flour in a third shallow dish.
- Taking one onion ring at a time, dry it on a paper towel. Then coat each onion ring in flour, next dip in egg, and coat in the oat mixture.
- Place on the baking sheet and bake for 10 minutes. Remove from oven, turn each onion ring over and bake for another 10 minutes or until very crisp.
2. Baked “French Fries”
100% Alkalizing
4 Servings
Ingredients:
- 2 large potatoes, unpeeled and cut into wedges
- 4 teaspoons avocado oil
- 1/2 teaspoon sea salt (or to taste)
- 1/2 teaspoon dried basil or thyme (optional)
Directions:
- Preheat oven to 450 degrees F.
- Place potato wedges in a medium bowl. Pour oil, salt, and basil or thyme onto potatoes; stir until all wedges are coated.
- Arrange potato wedges in a rimmed baking sheet or jelly-roll pan, spreading them evenly.
- Bake potatoes in oven for about 20 minutes or until brown, turning once.
3. Oven Fried Chicken
Acidifying*
4 Servings
Ingredients:
- 1/2 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- Avocado oil
- 2 cloves garlic, minced
- 2 ½ to 3 pounds whole chicken drumsticks and thighs, separated, skin removed
- 1/2 cup rolled oats, blended
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried parsley
- 1/8 teaspoon sea salt
- Freshly ground pepper, to taste (optional)
*Serve with an alkalizing side-dish to balance the pH.
Directions:
- Preheat oven to 425 degrees F.
- In a shallow dish, whisk together yogurt, garlic, and mustard.
- Add chicken and stir to coat; cover and place in refrigerator for at least half an hour or overnight.
- Oil a broiler pan or set a wire rack onto a baking sheet and coat it with avocado oil.
- In a small bowl, whisk together the blended oats, sesame seeds, paprika, parsley, salt and pepper. Place this mixture in a paper bag.
- Lift one or two pieces of chicken out of the marinade and place them in the bag with the oat and sesame seed mixture. Shake the bag to coat.
- Place the coated chicken on the prepared rack. Repeat with the rest of the chicken.
- Bake for 45-50 minutes, or until golden brown and cooked through.
Onion rings, French fries, and fried chicken are three of America’s favorite “bad” foods, but these bone-smart versions allow you to eat these dishes without compromising your bones and overall health.
Bone-Building Nutrition Does Not Mean Deprivation
It’s a common misconception that eating nutritious food means giving up everything delicious and eating bland, repetitive meals. But that simply doesn’t have to be true! That’s one of the main reasons why I love sharing information like today’s post, so I can show how delicious and creative bone-healthy nutrition can be.
The Save Our Bones cookbook, Bone Appétit, is full of delicious fried-food alternatives like Coconut Crusted Salmon (page 90) and Oven Fried Sweet Potatoes (page 36). If you like crunchy fast-food tacos, you’ll love crispy Beef Empanadas (page 114).
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And you’ll enjoy your meals even more when you can relax knowing that you’re helping, not harming your bones.
Till next time,
References:
1 Shikany, James M., et al. “Southern Dietary Pattern is Associated with Hazard of Acute Coronary Heart Disease in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) Study.” Circulation. 134. 7. (2015). Web. August 15, 2016. https://circ.ahajournals.org/content/early/2015/07/29/CIRCULATIONAHA.114.014421
2 Stott-Miller, M., Neuhouser, .L., and Stanford, J.L. “Consumption of deep-fried foods and risk of prostate cancer.” Prostate. 73. 9. (2013): 960-9. Web. August 15, 2016. https://www.ncbi.nlm.nih.gov/pubmed/23335051
3 Cahill, L.E., et al. “Fried-food consumption and risk of type 2 diabetes and coronary artery disease: a prospective study in 2 cohorts of US women and men.” Am J Clin Nutr. 100. 2. (2014): 667-75. Web. August 15, 2016. https://www.ncbi.nlm.nih.gov/pubmed/24944061
Thank you for the delicious recipes. Being a 3 year breast cancer survivor I am always looking for good recipes . Bone info is what I have been looking for so I can avoid the prescription medicine. I already have the “Save Our Bones” course. Just what I needed at the right time.
Vicky L
Thank you – the recipes look very tasty. Always use olive oil as thought it was the most
healthy. Is there really a problem if using it for high heating?
Hi Annabelle,
Olive oil is actually quite a stable cooking oil, with a smoke point between 320-460 degrees F depending on the type of olive oil. It’s fine for almost any kind of cooking except deep frying (which is not a healthy way of cooking in any case).
Here’s some excellent info about cooking with olive oil:
https://www.oliveoilsource.com/page/heating-olive-oil
The baked “fried” chicken recipe was fantastic. I used boneless chicken breast cut into “fingers” and spelt breadcrumbs, fat-free Greek yogurt, soaked the chicken for almost a day. After breading, I sprayed it with avocado oil, just a few pumps, out of a cooking-oil spritzer. It only took about 10 minutes to cook at 400F and I froze most of the prepped chicken on a pan and then bagged for later use. THANKS!
That sounds delicious, Judith! Thank you for letting us know how the recipe worked for you. It sounds like it worked very well. 🙂
Sorry , that was Dr. Keith Scott-Mumby.
Vivian, from all the research that I have done on oils , olive oil (even cold pressed extra virgin) has a low smoking point. (lower than 450 degrees ) .Therefore if you cook with oils and reach temps above smoking point, the oil turns into a trans fat. A more suitable alternative for cooking at higher temps would be a good quality avocado oil or cold pressed coconut oil. Dr. Keith Scott-Mumford recently published an article in his newsletter about this. And you can refer to the book “Udo’s Oils” by Udo Erasmus.
Dear Vivian, we would love a hard copy. Not comfortable w/cut and paste. I do not have a printer. I know I speak for many ? Kelly Garwood
Thank you for these insightful recipes and general well being information. just a question please…?
The oats one has to check labels as some of the oats also GMO.
LEARNING TO READ WHATS ON YOUR LABELS imperative to our health.
Thx Vivian
I agree, Deirdre! It’s very important to read labels.
For a healthier oil, use organic deodorized coconut (or virgin if you like the taste) oil. Olive oil begins to oxidize at boiling temperature. Olive oil is fragile that is why it is kept in dark bottles.
As soon, as, I go back home from Mexico, I will try these recipes. They sound delicious and healthy. Specially the chicken and French fries. Thanks a lot , I am your follower, Vivian
What would be the seasoning mix for the onion rings? It’s not specified in the recipe.
Hi Vivian – will definitely try some of these recipes – wondering if you have tried coconut oil instead of the olive oil -benefits-drawbacks–personally I like flavor and easy clean up of coconut oil-but maybe not as good for bones? Thanks- Barb
I can see I am not alone in wishing this information was in hard copy! I certainly would not hesitate in purchasing. Some of us are not comfortable with the electronic age!
I have been making my “French Fries” like this for years. You can slice the potatoes as thin or thick as you like. I like them as wedge fries. I usually make them using Sweet potatoes to make sweet potato fries. leave skin on reg potatoes, but I peal if using sweet potatoes.
Thank you for sharing those tips, Corlee. You’re wise to leave the peel on the white potatoes – they are alkalizing when unpeeled. 🙂
The recipes sound yummy. Will try all three. Thank you so much!
You’re welcome, Carla. Enjoy!
It would be so much more useful to me if your cookbook was in a printed format.
Do you have any plans to publish it and make it available?
Thank you,
Gayle
love those recepe vivian. thankyou
You are welcome, Tania!
Gail, just copy and paste the recipe into a format you can print.