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  • Is Cooking with an Air Fryer Healthy?

    Air fryers are the newest and trendiest kitchen appliances nowadays. It is advertised as the new secret weapon to lose weight. They change the whole game of the fried food. Whether it is french fries, chicken wings, empanadas, or fish sticks.

    It is definitely a healthier alternative to deep frying. However, results were contradicting when it came to the question of whether or not an Air fryer is a healthy option on its own.

    What is an air fryer and how does it work?

    Air fryers are a frying tool that works by a different technique than the conventional deep fryers. It depends on circulating the air around the food inside it, cooking it in the process. Thanks to Millard’s reaction that occurs because of the reaction between the heat and the reducing sugar in the food, a crunchy, crispy exterior is produced with the least amount of oil.

    That’s why, Air fryers are adopted as a healthy new approach to decrease the calories and fat content of the fried meat, pastries, and potato chips.

    Using an air fryer can help cut fat content

    We can all agree that deep frying uses up a huge amount of oil to fry your food in comparison to any other cooking method. In fact, when it is compared to Air fryers the amount of vegetable oil used in deep frying is about 3 cups (750 ml), while that of air frying is about one tablespoon of vegetable oil (15 ml), so about 50 times more oil is used to fry any food in a deep fryer.

    While the food doesn’t absorb all the oil used when deep fried, more oil is still significantly used using a deep fryer than an air fryer.

    Some brands like Cosori Air fryers claim that the fat content of any food can be cut to up to 75% when their Air fryers are used. You can check Cosori Air fryer full review.

    Now that we know all the facts. It is fair to say that Air fryers are in fact a healthier alternative to deep fryers. However, it is still debatable whether or not it is the healthiest option as some studies have proved that fats in vegetable oil may decrease the risk of some heart diseases.

    Switching to an air fryer may aid in weight loss

    It is a known fact that decreasing your fat content in food can help in decreasing your daily calorie intake and subsequently your weight. This was proven by a study that conducted a correlation between fried food intake and obesity.

    Since fats usually contain twice the calories in one gram than proteins and carbohydrates, cutting any number of grams of fats from your daily diet can be a big deal.

    So as a healthy way to cut your daily fat intake, try out Air-frying your food instead of deep frying it. Surely, it will make a difference.

    Air fryers can decrease the formation of harmful compounds

    From another point of view, deep frying isn’t only bad when it comes to the actual fat content it harbors, a harmful substance is also produced during the process of frying as Acrylamide, which is considered by both, the International Agency for Research on Cancer and the Environmental Protection Agency “a probable human carcinogen”. Usually produced due to the exposure of carbohydrates in food to high heat.

    On the other hand, Air frying reduced acrylamide by up to 90%. However, other harmful bi-products can also be produced during the process as aldehydes, heterocyclic amines, and polycyclic aromatic hydrocarbons. Not enough research was conducted to determine the exact percentage of these other products when food was air fried in comparison to deep frying.

    Benefits of using an air fryer

    • Air frying produces less harmful bi-products than deep frying.
    • Lower fat content and calories are contained in the food fried using an Air fryer than a deep fryer, which could help in losing weight.
      • It doesn’t require a large amount of vegetable oil, so it is much better to use a small amount of an expensive vegetable oil in the air fryer than a large amount of any conventional vegetable oil in the deep fryer.

    Cons of using an air fryer

    • Takes longer time to fry your food. Fries can take up to 21 minutes when fried in an Air fryer, in comparison to 9 minutes in a conventional Deep fryer.
    • Although it produces a crispy food, yet, it is usually not as crispy as the deep fried one. Also, some people have noticed that the taste is slightly different.
    • It does eliminate some harmful bi-products from frying. However, not all of them have been eliminated.

    The bottom line

    Air fryers are definitely a good option that offers you a chance to enjoy fried food that contains less fats, calories, and harmful products than deep fryers. Your options aren’t limited either, as it can fry broccoli, yams, tofu, or eggs in addition to meat and potatoes.