Nowadays, whether in supermarkets or e-commerce platforms, many pre packaged foods labeled as "non fried" have better customer connections compared to similar pre packaged fried foods. The familiar puffed foods, instant noodles, and freeze-dried fruit and vegetable crisps are the most typical representatives among them. With the increasing awareness of public dietary health, low oil and no oil foods are increasingly valued, and many consumers believe that they are healthier than fried foods no matter what. Is non fried food as healthy as advertised by businesses? Is there really a "Chu River Han Boundary" between it and no oil? Today, we mainly take puffed food as an example to talk about this topic from the perspective of nutrition. The reason why fried food is always delicious and tempting is mostly because it has a complete range of colors, flavors, and shapes. It is undeniable that fried food plays an important role in Chinese folk culinary culture, giving food a unique sensory experience, with the most prominent features being crispness and fragrance. Nowadays, in pre packaged foods sold in supermarkets, e-commerce, and other places, there are mainly three types of products labeled as "non fried": puffed foods, instant noodles, and freeze-dried fruit and vegetable crisps. It should be clarified that what we are discussing here is not the cooking method using oil at home, but the frying processing method used by food factories. Deep frying uses oil as a thermal medium, which can quickly and evenly transmit heat energy, causing the surface temperature of food to rapidly rise to over 100 ℃. During this process, the water in the food rapidly vaporizes and expands, causing the originally dense starch clump to quickly "prop up" countless tiny voids. Then, the starch around the voids dehydrates and dries into a hard shell, forming a crispy texture and stable solid shape. When the temperature exceeds 120 ℃, the surface of starchy foods undergoes a Maillard reaction, which means that the reducing sugars and proteins in the food produce a brownish black melanin when heated, resulting in a pleasant golden color and burnt aroma, similar to the color and aroma of toast. This aroma, combined with the oil aroma, creates a unique composite aroma. In addition, in order to combat the "greasy" experience of fat, merchants often add salt to fried foods to stimulate people's taste buds and increase appetite. It can be said that the characteristic of deep frying is, on the one hand, "oil", representing the aroma of fat, which precisely matches the instinctive demand for high calorie foods engraved in human genes; On the other hand, it is "frying", which means high temperature and has a color, aroma, and flavor that cannot be achieved by cooking with water as the medium. High temperature frying has six major hazards. The pursuit of "non frying" is because in recent years, people have gradually realized the harm of fried food to the body. So before discussing 'non fried', let's first understand the six major hazards of fried food. During the high fat and high calorie frying process, the water inside the food quickly evaporates, and the gaps caused by evaporation are filled with oil, commonly known as "oil absorption", so the total heat of the food will quickly increase. Frequent intake of such food is likely to induce obesity and increase the risk of chronic diseases such as diabetes, hypertension and hyperlipidemia. 2. Produce pro-inflammatory substances. Under the high temperature brought by frying, glucose and proteins undergo non enzymatic glycosylation reactions, producing advanced glycation end products (AGEs). After entering the human body, these substances will deposit in different tissues, increasing the level of inflammatory water in the body