Air fryers are trending because they make food preparation quick, easy and tasty. It’s widely assumed that air-fryer food is healthy, but is this true?
Air fryer vs. deep fried
Air fryers create food that tastes fried without deep-frying it in oil, which can result in 70 to 80 percent fewer calories than deep-fried foods.
Air-fried foods don’t taste exactly like deep-fried foods, but they’re similar. The outside has the familiar crunch, and the inside is softer.
“For people who want to eat healthy, it’s a good substitute,” says integrative nutritionist, Marissa Winters, MA, RDN. “The air fryer can make foods that people might dislike when prepared conventionally more appealing, for example, air fried fish (unbreaded) for dinner or chickpeas for a snack. While, other people might complain that foods don’t taste exactly like deep-fried dishes.”
How air fryers help people eat healthy
People who want to change their diets may benefit from using air fryers. For the greatest impact, choose nutritious ingredients, like lean protein or vegetables.
Some advantages of cooking with an air fryer include:
- You’ll eat less deep-fried food. Deep-fried foods are high in calories because they’re cooked in oil, a fat. Eliminating oil from the cooking process significantly reduces fat and calorie intake.
- You may lose weight. Do you eat deep-fried foods frequently? Substituting lower-calorie air-fried foods may help you lose weight over time.
- You may avoid trans fat. This unhealthy fat may be present in deep-fried foods, especially fast food. Air-fried versions won’t contain trans fats, which raise “bad” cholesterol levels.
- You may eat less acrylamide. This substance, which may increase cancer risk, may form when cooking at high heat. Deep frying may cause acrylamide to form in foods; air frying may not.
“An air fryer may help jumpstart a weight-loss journey for people who are obese,” says Marissa. “It may also help anyone who eats fried food regularly to consume less fat.”
Why air fryers may not be as healthy as you think
Don’t assume that air fryers guarantee that you’ll eat healthy. The trendy kitchen gadget may encourage you to limit your diet to nutrient-poor choices.
Using an air fryer to prepare your meals may have some drawbacks, including:
- You may be encouraged to eat more fried-style foods. An air fryer may encourage you to eat fried-style, breaded foods daily. It’s healthier to eat a varied diet, with salads, beans and fresh produce.
- You may burn food more easily. Air fryers cook food quickly, so you may burn things if you aren’t careful. Burnt, charred food may contain substances that increase the risk of cancer.
- You may consume less healthy oil. Moderate amounts of olive oil, a kitchen staple, may raise “good” cholesterol. If you air-fry everything, you may not consume enough of this healthy fat.
“People shouldn’t eat fried-style breaded foods or fries daily, even air-fried versions,” says Marissa. “Don’t forget about other cooking methods, like baking, broiling or steaming.”
Next Steps & Resources:
- Meet our source: Marissa Winters, MA, RDN
- To make an appointment with a doctor near you, call 800-822-8905 or visit our website.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
FAQs
Helps cut calories
Is an air fryer actually healthier? ›
Air-fried foods have less fat and fewer calories than deep-fried foods. Plus, the evidence so far suggests that they have fewer potentially harmful compounds than deep-fried foods.
What is the downside of an airfryer? ›
Air fryers have a limited cooking capacity compared to traditional ovens or deep fryers, making them unsuitable for larger families or cooking larger portions.
Does air frying take nutrients out of food? ›
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 healthier than deep frying.
Why are people getting rid of air fryers? ›
Summary. In conclusion, while air fryers offer certain benefits such as reduced calorie intake and faster cooking times, they are not without their limitations. Size constraints, limited cooking options, and concerns about crispiness are driving some people to look for alternatives.
Is air frying healthier than microwaving? ›
A microwave heats and reheats food well. On the other hand, an air fryer gives foods that crispy, fried quality that a microwave just can't replicate. Plus, an air fryer can be a healthier way to cook while speeding up cooking times.
What is the downfall of air fryers? ›
Cons of Air Fryer
These include stews, rice and pasta, batter and more. This means that Air Fryers are not completely versatile and cannot cook as many things as a traditional oven. If you're feeding a large family, you may find that the Air Fryer's capacity just won't do.
What is the controversy with air fryers? ›
Increased air fryer recalls since 2021
Faulty wiring or user error can cause air fryers to overheat, burn the food inside or melt the machine itself, leading to several reported cases of kitchen fires and burns.
What is the real truth about air fryers? ›
They're not deep fryers. Air fryers work by circulating very hot air around your food, and that heat penetrates the food, achieving crispiness without a lot of—or any—oil. If it sounds kind of like an oven, you're not wrong: air fryers are essentially convection ovens.
Do air fryers have harmful chemicals? ›
Nonstick air fryers that use materials like Teflon have chemicals that can be associated with health risks. However, experts say that you can only be exposed to these chemicals if your air fryer is damaged. It's best to choose an air fryer made without non-stick chemicals, such as ceramic or stainless steel.
If your current diet is high [in] deep-fried food, then switching to an air fryer will be a good option to reduce [your] fat consumption. But if your current diet doesn't include many fried foods, then it might not be recommended to start using the air fryer multiple times a day."
How do I prevent acrylamide in my air fryer? ›
While acrylamide formation increases with time and temperature in deep frying, it is minimized by combining high temperature and short time (200°C, 8 min) in an air-fryer (3).
Why is air fried food not healthy? ›
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.
Is it worth getting an airfryer? ›
Air-fryers can be energy efficient
Not only does an air-fryer save you precious counter space, they're often cheaper to run than ovens, particularly if you're only heating up food for one or two people.
Is Airfryer healthy vs oven? ›
An air fryer cooks smaller quantities of food faster, healthier, and more evenly, perfect for crispy dishes such as chips, frozen food, etc. On the other hand, an oven can accommodate larger quantities of food and has multiple cooking modes such as baking, grilling, reheating, toasting, and more.
What is the healthiest way to cook food? ›
Healthy cooking methods
- grilling.
- stir frying.
- air frying.
- roasting or baking with minimal oil (e.g. use spray or lightly brush with oil)
- steam or blanch in boiling water.
- microwave.
Aid in Weight Management
Air fryers also can reduce calories since they require significantly less oil. For example, air-fried foods may only need one teaspoon of oil, adding 40 calories. In contrast, just one tablespoon of oil absorbed into foods during deep frying adds about 120 calories.
