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Air Fryers: Are they healthy?

Dt. Bhagyasri Goud

4 Min Read

Fast Check Fact Checked

In recent years, air fryers have taken the culinary world by storm, promising to provide the taste and texture of deep-fried foods with significantly less oil. These countertop appliances use hot air to circulate around food, creating a crispy outer layer while cooking the interior. While air fryers have gained immense popularity, the question remains: are they genuinely healthy, and what are the best practices for using them?

In fact, there are various conversations about how food cooked in air fryers can cause cancer. Is there a cancer scare? The answer is yes and no. While air fryers don’t directly cause cancer, air frying at higher temperatures produces acrylamides which are considered cancer causing agents. Hence, it is important to understand how to ensure safe cooking with air fryers, the correct temperature, the right oil and more.

Understanding Air Frying

Air fryers function by using convection heat to cook food. They have a heating element and a fan that circulates hot air within a cooking chamber. This technology allows food to develop a crispy exterior without submerging it in a large quantity of oil, making them a popular choice for health-conscious individuals.

One of the primary advantages of air fryers is their ability to significantly reduce the fat content of dishes. Deep frying typically involves immersing food in a bath of hot oil, resulting in a much higher calorie and fat content. In contrast, air frying requires only a light coating of oil or no oil at all, making it a healthier option for many favorite fried foods.

Health Benefits of Air Frying

Reduced Fat Intake: As mentioned earlier, air frying uses significantly less oil than traditional deep frying. This reduction in oil consumption can lead to lower calorie and fat intake, which is beneficial for those looking to maintain a healthy weight.
Crispy Texture: Air fryers create a satisfyingly crispy texture without the excessive oil content. This can make air-fried foods more enjoyable and satisfying, reducing the desire to consume unhealthy fried alternatives.
Reduced Health Risks: Lower fat intake can contribute to a reduced risk of chronic health conditions like heart disease, obesity, and diabetes. Air frying is a step in the right direction for those concerned about these health issues.

Guidelines for Healthy Air Frying

To make the most of your air fryer in a healthy way, consider the following tips:

Use Minimal Oil: While some recipes may recommend a light coating of oil to enhance flavor and texture, you can often reduce or eliminate the oil without sacrificing taste. Consider using non-stick cooking spray or a small brush to apply a thin layer of oil when necessary.
Choose the Right Oil: When you do use oil, opt for heart-healthy options like olive oil. Avoid highly saturated or trans fats, as these can increase the risk of heart disease and cancers.
Monitor Temperature: Keep a close eye on the temperature settings when air frying. Cooking at higher temperatures can cause food to become overly crispy on the outside while remaining undercooked on the inside. Also, acrylamide is produced when food is heated at a temperature above 120°C or 250°F. High carb foods like potato chips contain high levels of acrylamide compared to low carb vegetables, fish and meat when cooked.
Avoid Overcrowding: Overcrowding the air fryer basket can obstruct air circulation and result in uneven cooking. It’s better to cook in batches if needed, ensuring each piece of food has enough space.
Experiment with Recipes: Air fryers can cook a wide variety of foods, from vegetables to proteins and even desserts. Experiment with different recipes to find healthier alternatives to your favorite fried dishes.
Opt for Whole Foods: Instead of relying solely on pre-packaged, processed foods, use your air fryer to prepare whole, fresh ingredients. You can create delicious and nutritious meals with minimal effort.

While air fryers offer several health benefits, there are some potential drawbacks to consider. While air fryers do an excellent job of producing a crispy exterior, some may find that they don’t perfectly replicate the texture of deep-fried foods. Also, overuse of processed foods is observed many times. People may rely too heavily on air fryers to prepare processed, frozen foods, which may not be the healthiest option in the long run.

Can Air Fryers cause cancer?

As mentioned above, air fryers don’t directly cause cancer but air frying can produce acrylamide which is associated with cancer. Air frying, by using hot air to cook food with minimal oil, can significantly reduce the formation of acrylamide and other potentially harmful compounds. It’s important to note that the risk of acrylamide formation is more closely associated with the types of foods you cook in the air fryer, the temperature at which you cook them, and the cooking time.

Here’s how to minimize any potential risks:

Use lower temperatures: Cooking at lower temperatures in the air fryer, while it may take a bit longer, can help reduce the formation of harmful compounds.
Be mindful of the foods you cook: Foods, like potatoes, are more likely to produce acrylamide when cooked at high temperatures. To mitigate this, you can blanch or soak them before air frying to reduce their acrylamide content.
Diversify your cooking methods: Instead of relying solely on air frying, consider other cooking methods like grilling, baking, steaming, or sautéing to vary your diet and cooking techniques.

Air fryers can be a valuable addition to your kitchen for preparing healthier versions of your favorite fried foods. By following the guidelines for healthy air frying and experimenting with recipes, you can enjoy the benefits of reduced fat intake and fewer harmful compounds in your meals. However, like any kitchen appliance, air fryers have their limitations and potential drawbacks. It’s essential to strike a balance and use them in conjunction with a well-rounded, whole-food-based diet to achieve the best results for your health and well-being. Have further doubts? Talk to our expert dietitians on MFine!

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Written by

Dt. Bhagyasri Goud

Senior Consultant Dietician at MFine. She has more than 8 years of experience in the field of Clinical and Critical care Nutrition. Over the years she has consulted diverse patients for weight loss management, Diabetes, Thyroid
problems, Hypertension, Renal nutrition, dyslipidemia, Enteral and parentral nutrition etc. She is
competent in Performing Accurate Nutritional Screening, Assessment, and Creating Individualized
Dietary Care Plans based on Nutritional needs and Dietary restrictions, as well as Offering Patient
Counseling through Motivation, Support and Constant Encouragement.

Air Fryers: Are they healthy?

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