Air Fryers: Are They Helpful or Harmful?
PROTECTED CONTENT
If you’re a current subscriber, log in below. If you would like to subscribe, please click the subscribe tab above.
Username and Password Help
Please enter your email and we will send your username and password to you.
Alison Corey
Wealth of Geeks
Using an air fryer as opposed to traditionally frying foods in oil leaves you eating less fat and can cut a meal’s calories by 70% to 80%.
Air fryers have gained popularity in the past few years with their reputation of creating healthy, delicious meals with little cooking oil. Their widespread appeal lies in the notion of enjoying “fried” foods without the guilt. But is there any truth to these claims? Can air frying help someone maintain a balanced diet and improve their health?
What Is an Air Fryer and How Does It Work?
Air fryers are relatively new on the kitchen scene, and became famous for producing crispy fries or yummy chicken wings without the guilt. One of the easiest and healthiest side dishes to prepare is air fryer frozen broccoli; it retains its color and offers a crunch texture.
Air fryers work by circulating hot air around the food, creating a crispy, crunchy exterior. The process also results in a chemical reaction known as the Maillard reaction, which changes the color and flavor of food.
Air fryers are particularly appealing as a healthier alternative to deep-fried foods. With just a tablespoon of oil, air frying produces the same taste and texture that makes fried foods irresistible. An air fryer microwave combo might be a good investment for a kitchen upgrade, since it combines quick microwave reheating and healthier frying options.
Health Benefits of Using Air Fryers
Beyond their signature crunch and browning, air fryers may also bring health benefits.
Reduced Calorie Intake
Air fryers work by circulating hot air around the food, which produces a crispy exterior without the need for much, if any, oil. Deep-fat frying requires foods to be submerged in oil, which increases the calorie and fat content. Using an air fryer allows diners to enjoy a texture similar to fried food but with fewer calories. This can be especially beneficial for individuals watching their calorie intake or who are watching their weight.
Lowers Trans Fats
Craving a crispy appetizer without the excessive oil? Air fryer spring rolls are a great answer, delivering a satisfying crunch without being drenched in grease. When oils are used in traditional frying methods, especially if reused multiple times, as seen in many restaurants, they can produce trans fats.
Trans fats are known to raise harmful cholesterol levels, lower good cholesterol levels, and increase the risk of heart disease. Using an air fryer reduces the need for excessive oil and thus the potential for trans fat formation. As a result, air-fried meals can be a healthier choice when considering heart health.
Retains Nutrients
Cooking methods determine how many nutrients are retained post-cooking. While all cooking leads to some nutrient loss, frying in oil can cause significant loss of beneficial compounds, especially in vegetables. With air frying, the shorter cooking time and reduced exposure to oil can help preserve more vitamins and minerals in the food. This means diners get more nutritional value from the meal, especially with items like vegetables.
Lower Risk of Toxic Acrylamide Formation
When certain foods, especially those rich in starch, are cooked at high temperatures, they can form acrylamide. Studies have shown this is a potential carcinogen. The International Agency for Research on Cancer classifies it as a “ probable human carcinogen. “ The advantage of using an air fryer is that it significantly reduces the formation of acrylamide compared to traditional frying. This offers a safer way to enjoy your favorite crispy foods without the added risk of consuming harmful compounds.
Supports Lower Blood Pressure
Saturated and trans fats are two culprits often implicated in elevated blood pressure levels. According to the American Heart Association, diets high in these fats are linked with higher LDL (bad) cholesterol levels, which can strain the cardiovascular system and raise blood pressure. On the other hand, air-fried foods contain substantially less of these fats since they contain little oil. One study found that reduced intake of saturated and trans fats led to better blood pressure control. Thus, transitioning to air frying can be a step towards better blood pressure management.
Promotes of Lower Cholesterol Levels
Elevated cholesterol, especially LDL cholesterol, is a recognized risk factor for heart disease. Eating fried foods can increase cholesterol intake. Research indicates that diets rich in saturated fats, often from deep-fried foods, can lead to elevated serum cholesterol levels. Air fryers, in contrast, offer a cooking method that requires little oil.
A study published in the Wiley Online Library found a correlation between deep-fried oil consumption and changes in lipid profiles. These findings suggest that making dietary changes including cutting back on deep-fried foods can positively impact LDL cholesterol levels. Adopting air frying as a primary cooking method could, therefore, be beneficial for maintaining healthy cholesterol levels and promoting overall cardiovascular health.
Potential Drawbacks of Air Fryers
While the charm of guilt-free fried food can be tempting, it’s essential to remember that every silver lining has a cloud. Here’s a look at the other side of the air fryer coin:
Not Completely Oil Free
While air fryers have gained a reputation for creating “fried” foods without excessive oil, it’s important to note that some recipes might still require some oil. This addition isn’t just about ensuring the food doesn’t stick to the fryer but is also vital for achieving certain tastes and textures. So the oil content is not always entirely eliminated, even if it is significantly reduced.
Texture Variations
One of the major appeals of deep-fried foods is their unique texture: crispy on the outside and tender inside. Although air fryers aim to replicate this, the results might vary. Depending on the food and specific recipe, cooks might find the texture achieved in an air fryer doesn’t always precisely mimic that of traditional deep-fried items.
Overeating Risk
With the tag of being a “healthier” alternative to traditional frying, there’s a potential pitfall. People might perceive air-fried foods as so low in calories and fat that they can consume these foods in larger quantities without consequence. However, even if the foods are healthier, they’re not devoid of calories, and overindulging can still have nutritional implications.
Limitations on Bulk Cooking
Air fryers operate best when there’s enough space for hot air to circulate the food. This design means there’s a limitation to how much they can cook at once. This can challenge those looking to prepare meals for a larger group or family. It might require cooking in batches, which can be more time-consuming than using a large deep fryer or oven.
Tips for Healthier Air Frying
Opt for heart-healthy oils like olive oil or avocado oil, which have beneficial fatty acid profiles.Place food in a single layer with space around each piece, allowing for even cooking and optimal crisping.Periodically shake the fryer basket or rotate food items to ensure even cooking and prevent overbrowningWhile breadcrumbs can be air-fried, choosing non-breaded items or using alternative coatings like almond flour can offer a lower-carb option.Like an oven, preheating the air fryer ensures that food starts cooking immediately, leading to better texture and reduced cooking time.Instead of high-sodium or sugary marinades, opt for natural herbs, spices, and citrus zests to add flavor without additional calories or unhealthy additives.While it’s possible to incorporate an air fryer into a healthy lifestyle, in most cases, the best way to maintain balance is not by using a gadget, but through intelligent menu planning.
This article was produced by Keeping the Peas and syndicated by Wealth of Geeks.
