Is air frying food healthy

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 which 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 cooking in the oven

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 in the number of inflammatory compounds. 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, studies have also shown 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 up your fish with anti-inflammatory herbs. (Here are 7 spices that help fight inflammation.)

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: its 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 overdo on calories. That said, air frying significantly decreases the amount of oil absorbed into foods compared with the deep frying. This is a benefit for using the air fryer because less oil generally leads to less calories consumed, which can reduce the risk for weight gain, obesity and more.

Air Fryer Chicken Nuggets

Further, when cooking oil is heated, it can lead to the increased concentrations of inflammatory compounds, which can actually be absorbed into food. In this case, less oil retention equals fewer inflammatory compounds in the food we are eating. This translates to a reduced risk for development of chronic disease, 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 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 much of 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 less 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 to "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

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 grilled and grilled food healthy? Cooking rules - article on TEA.ru

There are three smells in the world that are guaranteed to drive most of humanity crazy - the smell of freshly baked bread, freshly roasted coffee and meat cooked on fire. Let's open the secret: it's all about the Maillard reaction, which occurs between amino acids and sugars during heating. When our brain catches the aroma characteristic of this reaction, it is as if a magic light bulb lights up in it: “Oh yes! This is what I need!"

Today we have many kitchen tools at our disposal that allow us to cook store-bought meat effortlessly: we can fry, steam, boil or bake. Or we can even put it in the microwave or entrust the preparation of dinner to the slow cooker. There are many options, but, you see, neither boiled nor even fried food causes us such an appetite as the one that was cooked on an open fire (in some ways we are not far from cavemen). And therefore in our life there will always be a place for a barbecue in nature or a grill party at home.

Benefits of "fire" meat

Of all cooking methods, grilling can be considered one of the most beneficial (with the exception of steam food). Judge for yourself:

such food retains a maximum of useful substances, because they do not go into water or oil;
excess fat partially drains into the coals and does not enter our body;
we do not need to use additional fats (oil) for cooking.

Properly grilled meat and especially vegetables fit perfectly into a healthy diet and many diets.

The other side of the medal

No matter how wonderful the meat, which has absorbed the smell of smoke and fire, this delicacy is not without a catch. And most often, barbecue lovers fall into the trap called "too fat." In the context of the barbecue menu, there are two big drawbacks.

Calorie Excess

This disadvantage is obvious: if we rely on bacon, pork, sausages and chicken feet, we risk getting carried away and getting an excess of calories, saturated fat and cholesterol.

Hazardous Compounds

A second, less well-known disadvantage is polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). The former form when the fat from the meat drips onto hot coals or the grill grate, the latter when the meat actually burns. PAHs are deposited on food through direct contact with food and rising smoke. These hydrocarbons are carcinogenic and dangerous in that they can provoke the development of oncology. HCAs appear directly on the surface of meat foods if you let them brown too much.

What to do? Give up your favorite food? In no case! There are ways to enjoy barbecue without the risk of getting dangerous diseases.

Ten Simple Tips for a Healthy Grill

In this section of the article, we have put together a few life hacks for you on how to barbecue with maximum health benefits.

Before you start cooking, make sure that your brazier (grid, skewers and other sacramental elements) are in a perfectly clean condition. They should not have any leftover food from the previous meal.
Place food on the grill only when it has reached the required temperature for cooking.
If you often grill, choose the most dietary types of meat whenever possible. Yes, it is clear that pork tenderloin with fat and chicken legs with skin are superior in taste to turkey breast, but we now care about our health, and not just about primitive instincts. If you really want a fat one, save these pieces for the last batch so that the coals stay clean for as long as possible. By the way, it is really better to remove the skin from chicken legs and other parts.
Grill less ready-to-cook food: sausages, sausages and other similar foods are initially not the best food option.
Do not keep meat over the fire for too long: the longer you do this, the more carcinogens accumulate on the surface of the food. To reduce cooking time, cut your kebab into small portions that will cook faster. Another way to speed up the process is to make several punctures in each piece. Ideally, a portion of meat should reach the desired condition in no more than 8-10 minutes (but this, of course, still needs to be learned).
A good way to protect meat and especially fish from excessive heat is foil. Feel free to experiment with it!
Use marinades frequently to avoid HCA. Marinades are a great way to cut down on these dangerous compounds in your dinner. Opt for low-fat options - with lemon, vinegar, ketchup, wine, soy sauce, honey and spices. There is information that marinated meat is 90-99% less exposed to the formation of HCA.
The most convenient way to marinate meat is in a large zip bag. Place the opened bag in a medium bowl, fill with all ingredients and seal to remove excess air. As a result, the meat should be completely surrounded by marinade. Store the package with the future barbecue should be in the refrigerator.
Do not pour marinade residue on meat that is over coals - it already contains meat juices and fats. If you like this technique, it is better to pour some clean marinade in advance.
Turn the meat often to avoid excessive exposure to fire and heat, which lead to the formation of HCA.
Be sure to complement the meat with vegetables. Baked over coals, they are a delicacy no worse than protein food. In addition, with this method of preparation, they retain a maximum of useful substances. And you know what's the most beautiful thing? PAHs are not formed on vegetables! So feel free to put sweet peppers, tomatoes, red onions, zucchini, zucchini, eggplant, young corn and carrots on the grill. For the most daring, there are still fruits - this is also very tasty and healthy. We advise you to try pineapples, apples, pears, peaches and plums (fresh, of course, not canned).

What is your favorite grilled dish?

Miracle Technique: Air Fryer - Diasporanews

A new appliance has hit the top spot in the US stores. It is rapidly gaining popularity among lovers of tasty, healthy and healthy food. This is an Air Fryer, which allows you to fry a variety of foods by means of a large amount of constantly circulating hot air.

To begin with, fried food has been a big headache for both ordinary Americans and doctors for centuries.

First, a large amount of oil increases the concentration of fat. Therefore, most of these products are traditionally called high-calorie fast food.

Secondly, , in the process of heating, changes occur in the structure of the oil and a variety of chemicals that are undesirable for the human body enter the food. They inhibit the process of digestion of food, which accelerates the process of human obesity.

Thirdly, , no matter how high-quality frying oil is, it contributes to the appearance of trans fats in food, which negatively affect all internal organs of a person without exception. The more times the same oil is used, the more trans fats are in the fried product.

Fourthly, fried food is by and large absolutely useless, because boiling oil kills almost all useful substances.

Actually, this is why experts recommend ordering Rare steaks (raw inside) in restaurants.

Fifth, for the human intestines and stomach, fried food is a great test. Organs easily cope with boiled, dried, dried, raw and even frozen food. However, fried food most often provokes digestive system disorders.

Health food experts have been trying for decades to find an alternative to the simmering oil frying pan/fryer, but the best they've come up with is a primitive toaster that can only fry slices of bread. Microwave ovens, slow cookers, and non-stick pans have not completely replaced butter.

The first Air Fryer hit the market in 2010 and was sent in for revision almost immediately. People complained that the food burned or was left raw and tasteless. Long years of perfecting the device led to the creation of an almost perfect air fryer, and fierce competition in the field of household appliances removed low-quality devices from the manufacturers market.

So, how does the Air Fryer work…

Externally, the electric device resembles an oversized kettle with a pull-out tray. You put raw or frozen foods in it, set the cooking mode on the electronic display, press the button and the food starts to fry. Since the products are in a mesh container, hot air blows through them almost through. However, many Air Fryer manufacturers advise taking out the container once every few minutes and shaking the food in it (the same thing you do with food in a pan so that it does not burn).

The main disadvantage of air frying is the duration of the process. Sometimes it takes 4 to 5 times longer than frying in a pan with a lot of oil. However, this is where the cons end and the end result exceeds all expectations. The food is tasty and fried without a single drop of oil.

Of particular note, some Air Fryers have the option to add oil, but require about five times less oil than pan frying. The oil dissolves in a stream of hot air and covers the fried product with a thin invisible layer.

Statistics show that nine out of ten Americans buy an air fryer solely for cooking delicious potatoes. They take raw potatoes (skinning is optional), cut them into traditional French fries, pepper and salt them, and then send them to the air fryer. Half an hour - and an amazing side dish for breakfast, lunch or dinner is ready.

In fact, Air Fryer allows you to make the world's first healthy French fry.

The top five most popular items for air frying also include almost all processed foods sold frozen (chicken legs and wings, mozzarella sticks, squid rings, fish fingers, etc.), vegetables (especially good broccoli, cauliflower, eggplant, zucchini, etc.), as well as meat and fish.

In particular, the Air Fryer makes excellent chicken breasts, which often come out dry and tough when fried in a pan with oil.

Eggs have a special place in the air fryer product list.

They are usually fried in special containers, which in most cases are sold with the Air Fryer. Thus, the device helps to make a classic American breakfast (eggs, bacon / sausages, potatoes) in hot air. As a result, during breakfast alone, you insure yourself against 200-300 calories that enter the body with trans fats.

When it comes to specific air fryer manufacturers, it's best to limit your selection to five companies: Philips, NuWave, Farberware, Kalorik and QVC. Other brands spend very little money on air frying research, so, for example, Chinese Air Fryers differ little from ordinary toasters in terms of their manufacturability.

The absolute hit on the American market is Philips Airfryer, The Original Airfryer HD9220/26. It costs around $160 and allows you to reduce the amount of fat in air frying by 75% compared to frying in a pan. The container holds one large 1.75 lb bag of frozen French fries.

Even Gordon Ramsay, the famous British celebrity chef and host of the popular show Hell's Kitchen, admires this device.

NuWave 20632 Pro $120 cooks a whole turkey or chicken up to 16 pounds in 3 to 4 hours.

The developers of this model have surpassed even industrial grills costing several tens of thousands of dollars in frying efficiency. The meat is much juicier and more aromatic than in any oven. At the same time, the smell and aroma of the product does not spread throughout the kitchen, but “impregnates” the chicken / turkey.

Farberware Multi-functional Powerful and Versatile is a budget friendly air fryer. It costs around $85 and allows for minimal oil usage. The technique is easy to use, compact and fully lives up to its advertising slogan: No oil smell, no splatter, no mess (No oil smell, no splatter, no mess). The appliances are easy to clean and ideal for one or two people.

Kalorik FT 42139 BK Dual Layer Airfryer is another budget option ($60-$80) that is highly sought after by athletes, yoga/meditation enthusiasts, vegetarians and other healthy lifestyle enthusiasts. The technique takes up little space in the kitchen and allows you to quickly prepare small portions of fried yummy.

According to marketers, Air Fryer will become one of the most popular gifts for the upcoming New Year holidays. Most Americans have a surplus of appliances in their kitchens, but the air fryer is a rarity, even for the wealthy. Therefore, you can please yourself, your friends or relatives with this amazing gift that will bring a lot of joy to everyone.