What Are the Health Effects of Air Frying: Is It a Healthier Way to Fry?

July 30, 2023

by Cathe Friedrich

Are you seeking a healthier way to indulge in crispy, mouthwatering delights? Look no further than the revolutionary cooking method known as air frying. This innovative culinary technique has taken the world by storm, promising to satisfy cravings while reducing the guilt associated with fried foods. With its ability to create delectable dishes with significantly less oil, air frying has become a popular choice among health-conscious individuals.

But any culinary trend has two sides. Before air-frying, know the benefits and downsides so you can make an informed decision regarding its effects on health. To enjoy your favorite delights with confidence, let’s examine air frying’s pros and cons.

Pro: Air Frying Reduces the Calorie and Fat Content of Foods

When it comes to comparing air frying with the traditional method of deep frying, air-fried foods emerge victorious. When you cook foods in an air fryer, you get a staggering reduction of 70-80% in calories and fat content. The magic lies in the way the hot air circulates within the air fryer, ensuring that excess oil drains away from the food during the cooking process.

This mechanism results in a healthier alternative to deep-fried indulgences. It’s a chance to relish your favorite crispy treats with fewer calories and unhealthy fats. If you can’t give up fried foods entirely, which would be the healthiest alternative, air frying gives you a chance to enjoy them with fewer downsides.

Con: Air Frying Forms Cholesterol Oxidation Products

While air frying has gained popularity for its ability to reduce calorie and fat content in foods, beware of the potential drawbacks that few people talk about. Recent studies show that air frying fish, in particular, causes cholesterol oxidation products (COPs) to form. These substances have been linked to various health concerns, including coronary heart disease, arterial hardening, and even certain types of cancer. While further research is needed to fully understand the risks associated with COPs, exercise caution when regularly consuming air-fried fish. As with any cooking method, minimize risks by not making an air fryer your main cooking method. As with anything, use it in moderation.

Pro: They’re Time Efficient

One big advantage of air fryers is their remarkable time efficiency, which can positively impact your eating habits. With the help of an air fryer, you can cook meals faster and serve them swiftly. The fast-cooking method lets you make a healthy, delicious meal at home in less time than ordering and waiting for fast food. This means you’ll eat more meals at home because you can get them on the table quickly.

By having an air fryer readily available in your kitchen, you can cook more frequently at home and enjoy the benefits of freshly prepared, healthier meals. This shift toward homemade options not only lets you have greater control over the ingredients and portion sizes but also supports a healthier lifestyle by reducing reliance on less nutritious fast-food alternatives. With an air fryer, time efficiency becomes a catalyst for cultivating healthier eating habits.

Con: You Might Eat More Because You Think It’s Healthier

While air frying offers numerous health benefits, such as reduced calorie and fat content in foods, be mindful of a potential pitfall: the belief that healthier cooking automatically means you can eat more. The perception that air-fried foods are inherently healthier can lead to a false sense of security, causing you to indulge in larger portions or eat more frequently. Still, moderation is key, even with air-fried meals.

While this cooking method may be healthier than deep frying, you still need to monitor portions and eat a balanced diet. Are air fryer French fries healthy? They’re not the most nutritious food you can eat and if you douse them in salt, you’re reducing their health perks even further. So, even if you cook them in an air fryer, you probably shouldn’t eat French fries every day.

Pro: Air Fryers Preserve Nutrients Better Than Some Cooking Methods

The unique cooking process of an air fryer and its ability to keep the surface of the food dry while circulating hot air, offers a significant advantage in preserving essential nutrients. While air frying may cause some nutrient loss, it’s less than with other cooking methods. The shorter cooking time and minimal exposure to moisture help retain a higher percentage of key nutrients, including vitamins and minerals, in your food.

While it’s important to acknowledge that no cooking method can eliminate nutrient loss, air frying is a healthier alternative that minimizes this loss. By opting for air frying, you can savor the satisfaction of delicious, crispy dishes while still reaping the benefits of a nutrient-rich meal. More nutrients are better, right?

Con: The High Heat Produces Acrylamides

But there’s another downside. Bear in mind that air frying, like other cooking methods involving high heat, can generate acrylamides in specific foods. Acrylamides are potentially hazardous compounds classified as “probable human carcinogens,” indicating a potential link to cancer. Nevertheless, air frying remains a preferred choice for healthier cooking compared to deep frying because it reduces the formation of toxic acrylamides by up to 90%, as opposed to the traditional deep-frying technique.

Conclusion

Air frying is a compelling option for health-conscious individuals seeking a balance between flavor and nutrition. By reducing the calorie and fat content of foods, air frying offers a guilt-free way to enjoy crispy treats without compromising on taste. The time efficiency of air fryers allows for quick and convenient meal preparation at home. This helps foster healthier eating habits and reduces reliance on fast food.

While moderation is key to avoiding overconsumption, the preservation of nutrients in air-fried meals provides an added nutritional benefit. But also, be aware of the potential cons mentioned above and make informed choices about what you eat and how you prepare them. If you want a fried indulgence, air frying is healthier than deep frying but that doesn’t mean that air-fried fare is health food.

References:

Is Cooking with an Air Fryer Healthy? (2023). Retrieved 16 June 2023, from .healthline.com/nutrition/air-fryer
Sansano M, Juan-Borrás M, Escriche I, Andrés A, Heredia A. Effect of pretreatments and air-frying, a novel technology, on acrylamide generation in fried potatoes. J Food Sci. 2015 May;80(5):T1120-8. doi: 10.1111/1750-3841.12843. Epub 2015 Apr 13. PMID: 25872656.