In recent years, air fryers have rapidly gained popularity in our kitchens as a healthier alternative to traditional deep frying. However, many people wonder just how healthy air fryers really are. In this article, we will examine the health benefits and potential risks of using air fryers, based on scientific research.
Advantages of Airfryers
Air fryers use little to no oil to achieve a crispy texture, unlike traditional frying methods that require large amounts of oil. This significantly reduces the fat content in foods, which in turn lowers calorie intake. For example, you can air-fry 1 kg of potatoes with just one tablespoon of oil, compared to deep frying, which uses much more. Due to this feature, organizations like the British Heart Foundation consider air fryers a healthier alternative .
Moreover, a study published in Frontiers in Nutrition found that air frying reduces the formation of acrylamide, a potentially cancer-causing chemical that forms when starchy foods like potatoes are fried at high temperatures. While air fryers can lower acrylamide levels compared to traditional frying methods, the chemical isn’t completely eliminated. Cooking time and temperature play significant roles in its formation .
Considerations and Risks
Despite reducing certain harmful compounds, air fryers are not completely risk-free. According to Cleveland Clinic, using air fryers to cook fatty foods like fish can lead to the production of cholesterol oxidation products (COPs), which are associated with heart disease and cancer risks . Additionally, the healthiness of air-fried foods depends on the quality of the ingredients. For example, cooking highly processed, fatty, or trans-fat-rich foods in an air fryer won’t make them healthy. It’s crucial to use whole foods like vegetables, whole grains, and lean proteins .
Studies and Risks in Korea
In a Korean study, it was found that air frying certain foods, particularly starchy ones like potatoes, can result in the formation of high levels of carcinogenic acrylamide. In fact, some air fryer models were found to produce acrylamide levels far exceeding the safety limits set by the European Union (500 mg/kg). In some cases, levels were 68 times higher than the limit. However, by lowering the cooking temperature and reducing the cooking time, acrylamide formation decreased significantly . This highlights the importance of carefully controlling cooking conditions.
To minimize the formation of harmful compounds like acrylamide, it is recommended to limit the air frying temperature to below 180°C and keep cooking times between 15 to 20 minutes .
Other Risks: Polycyclic Aromatic Hydrocarbons and Thermal Process Compounds
High-temperature cooking can also lead to the formation of polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines, which are harmful compounds linked to cancer. This is particularly the case with foods like meat and fish. Although air fryers produce fewer of these compounds than traditional frying methods, they are not entirely risk-free .
Air fryers present a healthier cooking method compared to traditional deep frying. They reduce fat and calorie intake while lowering harmful compound levels such as acrylamide. However, they are not entirely free from risks, especially when it comes to certain foods and cooking conditions. Keeping cooking temperatures low, reducing cooking times, and using whole, unprocessed ingredients can help make air fryer cooking safer.
In summary, air fryers are a healthier alternative, but using them in moderation with careful attention to cooking practices is essential for maintaining a balanced diet and a healthy lifestyle.
Personally, I use my air fryer with caution, keeping the temperature between 160°C and 170°C and limiting cooking times to 15-20 minutes. To avoid possible risks, I also prefer to use silicone molds, parchment paper, or oven-safe glass dishes instead of relying directly on the air fryer’s surface. Based on the research discussed here, you can make your own informed decisions.
References:
Cleveland Clinic, Airfryers and Health
British Heart Foundation, Airfryers and Health
Frontiers in Nutrition, Acrylamide Formation in Air-fried Potatoes
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1297069/full
Air fryers produce cancer-causing chemicals, watchdog warns
Springer Link: Effect of air-frying on formation and correlations of polycyclic aromatic hydrocarbons, acrylamide, and heterocyclic aromatic amines in foods and risk assessment https://link.springer.com/article/10.1007/s10068-024-01639-4
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