Is Air-Fried Food Really Healthier?

Air-frying has a reputation for being healthy—and it generally is, provided it’s used carefully:

Just one thing to watch out for

An air-fryer is basically a small convection oven that uses circulating air rather than immersion in oil to cook food. The smallness of an air-fryer is a feature not a bug—if you get an air-fryer over a certain size, then congratulations, you just have a convection oven. The small size it what helps it to cook so efficiently. This is one reason that they’re not really used in industrial settings.

The documentary-makers from this video had their food (chicken, fish, and fries) lab-tested (for fat, cholesterol, and acrylamide), and found:

• Air-frying significantly reduced saturated fat (38–53%) and trans fats (up to 55%) in some foods.
• Cholesterol reduction varied depending on the food type.
• Acrylamide levels in air-fried potatoes were much higher due to cooking time and temperature.

About that acrylamide: acrylamide forms in starchy foods at high temperatures and may pose cancer risks (the research is as yet unclear, with conflicting evidence). Air-frying can cause higher acrylamide levels if cooking is prolonged or temperatures are too high.

Recommendations to reduce acrylamide:

• Soak potatoes before cooking.
• Use lower temperatures (e.g. 180℃/350℉) and shorter cooking times.
• Avoid over-browning food.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

Unlock Your Air-Fryer’s Potential!

Take care!