Are air fryers healthy?

Top 5 health benefits of air frying

1. A lower fat method of cooking

Air fryers use significantly less oil than deep fat fryers. One 2015 study demonstrated that food cooked using an air fryer was substantially lower in fat. An air fryer does this by heating the food in hot air which contains fine oil droplets. We know this is a healthier approach as food subject to traditional frying methods has been shown to contribute to weight gain and heart disease.

2. May help weight management

Deep-fried foods are both high in fat and calories, so swapping these foods for those cooked in an air fryer may help lower your calorie intake. However, this does depend on how often you fry your food and of course how significant this type of cooking is in your diet.

3. Lower levels of acrylamide

There is some evidence that using an air fryer reduces a compound called acrylamide by up to 90 per cent compared to deep-fat frying. Acrylamide is a chemical substance that is formed when starchy foods like potatoes are cooked at high temperatures (above 120C). The problem with acrylamide is that it is a known carcinogen.

4. Air fryers may be safer in the kitchen

Deep-fat frying involves filling a deep pan with oil and heating it to a high temperature. This may pose a safety risk in the kitchen because hot oil may spill, splash or catch fire. Air fryers, when used in accordance with instructions, do not pose the same hazards or safety risks.

5. May preserve nutrients

Convection heat, such as that used in an air fryer, may preserve certain nutrients during the cooking process, these include vitamin C as well as numerous protective plant compounds called polyphenols.

Top health risks of air fryers

1. Fats may be damaged

One example of a negative effect air frying may have on food and your health was illustrated by a study that assessed the impact of cooking fatty varieties of fish, such as sardines, in an air fryer. The study found that the sardines' healthy fat content (poly-unsaturated fats) was decreased, while the cholesterol oxidation products (COPs) were slightly increased – the issue with COPs is that they may negatively affect cholesterol levels. Combining fresh herbs like parsley and chives appeared to help reduce these damaging effects.

2. May produce polycyclic aromatic hydrocarbons (PAHs)

Polycyclic aromatic hydrocarbons (PAHs) are carcinogens that are produced in the form of fumes when oils are heated to high temperatures. The good news is that air fryers result in less of these than conventional frying, because less oil is used, but there is still a risk that if temperatures are high, PAHs may be produced.

3. Non-stick linings

Air fryers commonly have non-stick linings, these enable you to cook using less oil and help make the air fryer easier to clean. Such linings may include proprietary materials like Teflon, also known as polytetrafluoroethylene (PTFE), or others such as Bisphenol-A (BPA). Originally Teflon was made using perfluorooctanoic acid (PFOA), a chemical linked to health issues such as cancer, however, from 2013 all Teflon products have been PFOA-free.

The issue with non-stick linings is, should they become damaged, for example by using metal utensils with them, or heated to high temperatures (over 260C) they may release toxic gases.

If this concerns you, check the details of your air fryer to see what type of lining it has, alternatives to non-stick linings include stainless steel or ceramic coatings. If your air fryer does have a non-stick lining always use silicone utensils when cooking, keep cooking temperatures within guidelines and wash by hand to avoid unnecessary damage to the surface of the lining.

So, is air frying healthy and safe for everyone?

Overall, air fryers are a healthier alternative to deep-fat frying because they can help you to manage your intake of unhealthy fats while offering the convenience of being able to cook and bake almost anything, along with shorter cooking times.

However, if you're using an air fryer purely to get healthier, be sure to follow advice on how to cook foods effectively, such as using less oil, ensuring smaller portions and not just relying on ‘fried’ food. Air fryers are, generally best used as a way of cooking protein foods with less fat, preserving nutrients, while allowing you to boost your plate with steamed and oven-cooked ingredients.

Try some of our favourite air fryer recipes including:

Air fryer chicken breasts
Air fryer salmon
Air fryer doughnuts

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This content was updated on 20 August 2024 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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