Are air fryers healthy for you
Is Air Frying Healthy? Here's What a Dietitian Says
Air fryers have actually been on the market for over 10 years, yet they seem to be more popular than ever right now. But what is it about the air fryer in particular that makes it a top choice? Is air frying even that healthy? Here's what a registered dietitian says.
What Exactly Is Air Frying?
For starters, the air fryer allows us to make crispy foods that taste similar to the deep-fried version but without all of the extra oil. Definitely sounds like a win, but is it really healthy?
An air fryer is basically a hybrid between a deep fryer and a convection oven. The air fryer contains a fry basket that allows food to be suspended and accessible to heat from all sides—great for making things nice and crispy.
However, instead of being placed in hot oil, the food is exposed to very hot, circulating air—similar to the convection oven.
So, now that we know how the air fryer works, how does it compare to traditional cooking methods?
Air Frying vs.
Because cooking in the oven and air frying utilize similar heating techniques (i.e., hot air), food will generally end up with the same nutrient profile regardless of the appliance you choose.
Research has shown that air frying fish may lower the amount of polyunsaturated fatty acids (think heart-healthy omega-3 fats) in the fish and potentially increase the number of inflammatory compounds, per a 2017 publication in the Journal of Food Science. However, it's important to note that any time a food is exposed to heat (aka cooked), its composition will change and inflammatory compounds can form. For example, a 2017 study published in PLoS ONE found that roasting (and even microwaving) fish can change its fat composition and also lead to inflammatory compounds. The same study also found that adding herbs to fish may help reduce the fat oxidation that happens when fish is air fried, so consider cooking your fish with anti-inflammatory herbs.
While there is a chance that the high heat levels in the air fryer can accelerate these processes, more research is needed to determine this effect.
Air Frying vs. Deep Frying
When we look at the difference between deep frying and air frying, there's a clear winner (hint: it's air frying!). The main reason air frying is preferred to deep frying is related to the amount of oil used. The deep fryer requires a few liters of oil, and the air fryer requires none!
Eating too many fried foods is an easy way to overeat. That said, air frying significantly decreases the amount of oil absorbed into foods compared with deep frying. This is a benefit of using the air fryer because less oil generally leads to fewer calories consumed, which can reduce the risk of weight gain, obesity and more.
Air Fryer Chicken Nuggets
Further, when cooking oil is heated, it can lead to increased concentrations of inflammatory compounds, which can actually be absorbed into the food. In this case, less oil retention equals fewer inflammatory compounds in the food we are eating. This translates to a reduced risk for the development of chronic diseases, including cardiovascular disease. Depending on the type of oil being used, less oil could also mean a decreased intake of saturated fat, which would also contribute to decreased risk for the development of cardiovascular disease.
When food is also exposed to high temperatures and for a prolonged period, whether it is cooked using the air frying or deep frying method, both methods may increase the formation of advanced glycation end products (aka AGEs). While research suggests that air frying may lead to less production of AGEs compared to deep frying, consuming too many AGEs over time may increase the risks of developing chronic diseases.
Still, the air fryer may be particularly helpful when cooking starchy foods like potatoes. Foods generally take a longer time to be air fried than deep-fried, and the starch tends to break down less in this setting. What does this mean? The starch may be more digestible and could potentially have a slightly lower impact on blood sugar (you still need to be mindful of carbohydrates in your air-fried foods).
Is Air Frying Healthy?
So, let's take a step back and answer the final question: Is the air fryer "healthy?" The answer is, it depends on what you mean by healthy and what other cooking methods you are comparing it to.
Generally, when compared to deep frying, the air fryer is a healthier option because it has fewer calories and can result in less inflammation, potentially decreasing the risk for chronic disease down the line.
When comparing the air fryer to the oven, the answer is less clear. The two appliances are similar in functionality, except the former allows you to cook food in a shorter period of time.
Instead, the real driver of "what is healthy" is the kind of foods you eat and put in the air fryer. Nutrient-dense foods like fruits, veggies, whole grains, fatty fish and lean meats are generally just as nutritious in the air fryer as in the oven.
However, the air fryer isn't a "free pass" to eat unlimited amounts of higher-calorie foods just because it's better than deep frying. It's also important to remember that the main benefit of air frying over deep frying is the lack of oil, so if you begin adding significant amounts of oil to air-fried foods, the benefits may not be quite as drastic.
The Bottom Line
If you tend to eat a lot of fried food, the air fryer is definitely a good option for you. Still, the air fryer isn't a magic machine that makes any food "healthy." If you typically use the oven to cook food, the air fryer can be a great tool to add more variety to your cooking—start experimenting with our 30-Minute Recipes for Your Air Fryer!
Do Air Fryers Have Health Benefits?
Written by Stephanie Watson
Medically Reviewed by Christine Mikstas, RD, LD on August 18, 2021
In this Article
- How Do They Work?
- What Can You Cook in an Air Fryer?
- Are Air-Fried Foods Better for You?
- How Does Air-Fried Food Taste?
Dig into a serving of french fries or a plate of fried chicken and the pleasure hits you right away -- that familiar, crispy crunch and moist, chewy center.
But the appealing taste of fried foods comes at a cost. Research links the oils used to cook them to health problems like heart disease, type 2 diabetes, and cancer.
Enter air fryers -- appliances that promise the taste, texture, and golden-brown color of oil-fried foods without all the fat and calories. But do these deep fryer replacements deliver on their promise?
How Do They Work?
Air fryers are square or egg-shaped devices, about the size of a coffeemaker, that sit on your countertop. You put the food you want to fry -- chopped potatoes, chicken nuggets, zucchini slices -- into a slide-out basket. If you want, you can toss it in a light coating of oil.
A fan pushes heated air -- up to 400 F -- around the food. It's a bit like a convection oven.
The circulating air cooks the outside of foods first, which creates a crispy brown coating and keeps the inside soft, just like deep-fried foods. As the food cooks, a container below the basket catches any grease that drops.
Bottom line: Air fryers create the crispy, chewy foods people love without all the oil.
What Can You Cook in an Air Fryer?
An air fryer can cook pretty much anything that you would normally fry in oil, such as:
- Chicken, including chicken fingers and nuggets
- Vegetables
- Onion rings and french fries
- Cheese sticks
- Fish
- Pizza
- Doughnuts
Some models also have toast and bake settings, making them more like conventional ovens. You can use these to bake brownies or roast a chicken. One downside of many of these devices is their small basket size, which leaves little room to cook an entire family meal.
Are Air-Fried Foods Better for You?
By most measures, air frying is healthier than frying in oil. It cuts calories by 70% to 80% and has a lot less fat.
This cooking method might also cut down on some of the other harmful effects of oil frying. The reaction that happens when you fry potatoes or other starchy foods makes the chemical acrylamide, which research links to greater chances of getting cancer. One study shows that air frying lowers the amount of acrylamide in fried potatoes by 90%.
Some things about air frying may not be better for you, though. In one study, air frying of fish raised the amount of a substance called "cholesterol oxidation products" (COPs). COPs form when the cholesterol in meat or fish breaks down during cooking. Studies connect these substances to coronary heart disease, hardening of the arteries, cancer, and other diseases.
One way to lower the amount of COPs when you air fry fish, the study shows, is to add fresh parsley, chives, or a mixture of the two. Research shows these herbs act as antioxidants to reduce the COPs in air-fried foods.
Air frying also appears to curb the omega-3 fatty acids in fish. These "good fats" help lower blood pressure and raise "good" HDL cholesterol levels, and they may help protect the heart.
How Does Air-Fried Food Taste?
Is air-fried food as tasty as the classic style? At the end of the day, it's subjective.
When you fry food, the batter absorbs the oil you used to cook it. That gives fried foods their satisfying crunch on the outside while keeping the inside moist. Frying also gives foods a rich, dark color that is pleasing to the eye.
You still get a crunch with air frying, but it doesn't create the exact look or mouth feel as oil frying. One study that compared oil frying with air frying found the two methods led to foods with a similar color and moisture content, but different textures and sensory qualities.
Your cooking technique matters, too. If you crowd the small basket too much, your food may cook unevenly, giving you some crunchy and some soggy spots.
Is it healthy to cook in a fryer? – Drink-Drink
Advertised as a healthy, guilt-free way to enjoy your favorite fried foods, deep fryers have become a popular kitchen appliance.
Many claim they help reduce the fat content of popular foods such as french fries, chicken wings, empanadas and fish fingers.
But how healthy is frying?
This article will review the evidence and determine if the benefits of using a deep fryer really outweigh the risks.
What is a fryer and how does it work?
The Airfryer is a popular kitchen appliance used for preparing fried foods such as meats, pastries and potato chips.
It works by circulating hot air around the food, giving it a crispy, crispy crust.
This also results in a chemical reaction known as the Maillard reaction. This occurs when an amino acid and a reducing sugar react when heated, resulting in a change in the color and taste of foods.1).
Air-cooked foods are advertised as a healthy alternative to deep-fried foods due to their lower fat and calorie content.
Instead of completely immersing food in oil, air frying only requires one tablespoon. (15 ml) oil to taste and texture similar to deep-fried foods.
Conclusion
Fryers are kitchen appliances in which food is fried by circulating hot air around the food. Air-fried foods are claimed to be healthier than deep-fried foods because less oil is needed to produce a similar flavor.
Using a deep fryer can help reduce fat content
Deep-fried foods tend to have more fat than foods cooked using other cooking methods. For example, fried chicken breast contains more fat than the same amount of fried chicken (2, 3).
Some brands claim that using an air fryer instead of a deep fryer can help reduce the fat content of foods by up to 75%.
This is because deep fryers require significantly less fat than conventional fryers. While many deep-fried recipes call for up to 3 cups (750 ml) of oil, air-cooked foods require only about 1 tablespoon (15 ml).
This means that fryers use 50 times more oil than airfryers. Although the food does not absorb all of this oil, using a deep fryer can significantly reduce the overall fat content.
Studies comparing the characteristics of deep-fried and air-fried French fries have shown that air-fried end products have significantly less fat and less crunchy texture, but have similar color and moisture content. 4, 5).
This can have a serious impact on your health. Some research suggests that higher fat intake from vegetable oils is associated with an increased risk of conditions like heart disease and inflammation (6).
However, the results are mixed, and other reviews of studies suggest that the fats in vegetable oil may be associated with a lower risk of heart disease.7).
Conclusion
Fryers use less oil than deep fryers and can produce foods with significantly less fat.
Switching to a deep fryer can help you lose weight
Deep fried foods contain not only more fat, but also more calories, which can contribute to weight gain.
One large review of studies found that higher consumption of fried foods is associated with an increased risk of obesity.8).
If you want to shorten your waist, the best place to start is by replacing deep-fried foods with air-cooked foods.
Composing 9calories per gram of fat, dietary fat contains twice as many calories per gram as other macronutrients such as protein and carbohydrates.
Since air-fried foods contain less fat than deep-fried foods, switching to a deep fryer can be an easy way to cut calories and help you control your weight.
Conclusion
Air-cooked foods contain less fat than deep-fried foods, which can help reduce calorie intake and help you control your weight.
Deep fryers can reduce the formation of harmful compounds
In addition to being higher in fat and calories, frying foods can create potentially hazardous compounds such as acrylamide.
Acrylamide is a compound that forms in carbohydrate-rich foods during cooking methods such as frying (9).
According to the International Agency for Research on Cancer, acrylamide is classified as a "probable human carcinogen", meaning that some studies suggest that acrylamide may be associated with cancer.10).
The EPA also considers acrylamide “likely to be carcinogenic to humans” (11).
Air frying instead of using a deep fryer can help reduce acrylamide. In fact, one earlier study found that air frying reduced acrylamide by up to 90% compared to traditional deep frying.12).
However, it is important to note that other harmful compounds can be formed during the air frying process.
Aldehydes, heterocyclic amines, and polycyclic aromatic hydrocarbons are other potentially hazardous chemicals that form during high-temperature cooking and may be associated with an increased risk of cancer.13).
Further research is needed to determine how air frying may affect the formation of these compounds.
Conclusion
The use of a deep fryer may reduce food acrylamide, a cancer-linked compound, compared to deep frying.
Air fryer benefits
Air-cooked foods can be healthier than deep-fried foods for several reasons.
They are lower in fat, calories and even some of the potentially harmful compounds found in traditional fried foods.
If you are looking to lose weight or reduce your fat intake, switching to an air fryer may be a good choice instead of deep frying.
It's also worth considering that because a deep fryer uses less oil than a deep fryer, it may be easier to choose better but more expensive oils, such as avocado oil (14).
However, keep in mind that just because it might be a better option than deep frying doesn't mean it's the best option when it comes to your overall health.
Conclusion
Air-cooked foods contain less fat, calories and acrylamide than deep-fried foods, making them healthier. However, these are still fried foods.
Airfryer Cons
While air-cooked foods may be healthier than deep-fried foods, they do have some disadvantages to consider.
Firstly, compared to traditional deep-frying, air cooking takes longer.
In one study comparing the performance of deep-fried fries with deep-frying potatoes, it took 21 minutes to air-fry the fries versus just 9 minutes to deep-fry.5).
In addition to longer cooking times, air-cooked foods taste slightly different and are less crispy than deep-fried foods (4).
And it is important to note that although air frying reduces the formation of harmful chemicals such as acrylamide and advanced glycation end products compared to deep frying, air cooked foods do contain these chemicals, which should be limited in your diet (9, 12, 15)
Conclusion
While air frying may be healthier than deep frying, harmful chemicals are still present in smaller amounts in air cooked foods. In addition, deep fryers take longer to cook food and produce a slightly different taste and texture compared to deep frying.
Bottom line
The deep fryer is a healthier option than deep frying and can be an inventive way to fry not only meat and potatoes, but also other nutritious foods like broccoli, yams, tofu or eggs.
Compared to deep frying, using a deep fryer can reduce the amount of fat, calories, and potentially harmful compounds in your food.
How to choose an air fryer for your home
Who among us would refuse French fries, crispy wings, or sweet doughnuts? “But this is so harmful,” many will object. But no! If you cook such food at home from quality products, the harmfulness is reduced significantly. These delicacies are prepared in a deep fryer.
A fryer is a household appliance that fries various foods in oil until crispy.
The fryer is usually a container with a lid in a non-heating housing.
Why do I need a fryer?
Deep fryer is not only French fries, so many delicious and interesting dishes can be cooked in it! Here is the list:
- Patties and pasties
- Nuggets
- French fries
- Onion rings in batter
- Corn dog
- Cheese balls
- Chicken wings
- Spring rolls
- Donuts
- Battered fish and more!
Of course, all these dishes can also be prepared without a fryer. But not always there will be suitable dishes, and most importantly, the whole kitchen will be in greasy splashes. Cooking in a deep fryer, everything turns out quickly, cleanly and tasty.
People who love to cook will appreciate this variety of dishes. And ease of use will attract novice cooks. It is only necessary to take into account that the thickness of the pieces should not exceed 1 cm.
Deep-frying is harmful!
Let's see.
Fryers use vegetable oil. Vegetable oil becomes unhealthy when heated above 200⁰C . The heating temperature of in the fryer does not exceed 190⁰С . Many deep fryers have a built-in regulator that controls the oil heating temperature from 50 to 190 degrees.
Agree, frying potatoes in a frying pan is difficult to regulate the temperature, rather even impossible. In addition, cooking in a deep fryer takes much less time and the food does not have time to absorb a lot of oil. Therefore, the statement that ordinary fried potatoes are healthier than french fries is very controversial.
The fryer can be used to cook not only potatoes, but also other vegetables. Heat treatment with this method takes a few minutes, which means that vegetables retain more nutrients than when boiled or stewed. In addition, deep-fried vegetables are much tastier.
Only good quality refined oil is suitable for deep-frying. No need to mix different types of oil. It is recommended to change the oil after 2 - 4 uses and do not store for longer than 2 months. Change the oil completely, and do not add new oil to the already used one.
Those who are strict about nutrition should pay attention to the air fryer. Thanks to the circulation of hot air in such a device, you can cook with a minimum amount of oil or without it at all. For example, the Xiaomi Onemoon Air Fryer is compact, convenient, suitable for a family of 2-3 people.
Air fryer
In the air fryer, you can cook foods with a crispy crust but no fat.
These deep fryers are of two types:
- with drawer;
- with door.
Let's compare the devices in the table.
| Fryer | Air fryer with tray | Air fryer with door | |
| Method of preparation | In hot oil | Without oil. | Without oil. By blowing hot air |
| Capacity | 1-2 kg | 1-2 kg | 1-8 kg |
| Mixing method | Manual | Manual | Automatic rotation |
| Grill | No | No | Yes |
| Price (models for home), rub | 2000 - 10000 | 3000 - 15000 | 10,000 - 20,000 |
An air fryer with a door can fry more food without oil, usually comes with accessories that can be used to cook meat on a spit, steak and even popcorn. The price and dimensions of such devices are greater than those of conventional deep fryers.
What should I look for when choosing a fryer?
There is a large selection of fryers in stores, and consultants advise buying the more expensive one. Which one is better to choose? Not necessarily a good deep fryer should be expensive. But there are nuances that you need to consider when buying:
- Bowl. Every fryer has it. The bowl can be made of stainless steel or aluminium. It is better to choose a bowl with a non-stick coating. The volume of the bowl can be different: from 0.9up to 4 liters. For example, in a 1 liter bowl, you can cook 600 grams of potatoes at a time. This information is specified in the specifications of the device.
The bowl can be non-removable, in which case, in order to clean it, you will have to gently wash the entire appliance. If the bowl is removable, this greatly simplifies the maintenance of the deep fryer. Check that the bowl comes off easily and smoothly. An important accessory is a metal basket with a handle that allows you to lower and remove food into the boiling oil safely and quickly.
- Power. Deep fryers are available from 1200 to 2300 watts.
The more power, the faster the food will cook. But there is no point in buying an air fryer with a small bowl and high power. For cooking in a 1 liter bowl, a power of 1200 W is sufficient, for a 4 liter bowl, a power of 2000-2300 W is required.
- Fryer body. Usually made of plastic or steel, but must be heavy, stable (so that the device with boiling oil does not tip over) and thermally insulated.
Conveniently, if the fryer lid has a window, then you can visually control the cooking process.
The control box is usually located on the side of the body or on the lid of the fryer. The key is the temperature controller. It is better to choose a fryer with the ability to set the temperature yourself than with pre-set cooking parameters.
Timer and indicator lights are optional but very handy. The device will let you know when the fries are ready or when there is not enough oil.
- Filters.
Modern fryers are equipped with filters that trap odors and oil droplets. Filter can be:
- stationary (non-removable), it needs to be washed periodically, it does not need to be changed, but such a filter is considered the most inefficient;
- interchangeable, can be single-layer and multi-layer, carbon and metal.
The charcoal filter is considered the most effective and should be changed every 10 uses of the fryer. This is an additional expense, but it will save you from fat in the kitchen.
Also read: How to choose an electric grill?
Safety and care
Modern fryers do not heat up from the outside. Many models will not turn on until the oil bowl lid is firmly closed. Also, if you open the lid during cooking, the fryer will turn off. Therefore, to get burned, you need to try very hard.
If you forget to turn off the appliance, it will automatically turn off after a while. Even if you forgot to take the food out of the deep fryer, nothing will burn, just the food will be heavily saturated with fat.
Hot oil is dangerous, especially in contact with water. Therefore, before washing, you need to unplug the device from the network and wait for it to cool completely.
If the fryer has a non-removable bowl, do not wash it under the tap and preferably not put it in the sink. After cooling, drain the oil, wipe the bowl with a paper towel and soak with warm water and detergent. After half an hour, you need to heat the deep fryer with soapy water, then pour out the liquid. If there is fat left on the walls, repeat again.
If the fryer has a removable bowl, then maintenance will not be a problem. If you rarely use the appliance, it is better to wash the bowl and wipe the body after each frying. Otherwise, old fat will be difficult to wash off. The cooled empty bowl and basket are washed with warm water and dishwashing detergent.
Wipe the bowl, accessories and body of the fryer dry after washing. Once every 2 - 3 months you need to clean the non-removable filter.
