Is It Good To Cook In Air Fryer?
Air fryers reduce the formation of harmful compounds
In addition to being high in fat and calories, fried foods also produce potentially dangerous compounds, such as acrylamide.
Acrylamide is rich in carbohydrates in foods cooked at high temperatures (e.g. frying).
According to the International Agency for Research on Cancer, acrylamide is classified as a "probable carcinogen", which means that some studies suggest that acrylamide may be involved in cancer development.
Although results have been mixed, some studies have found that dietary acrylamide is associated with an increased risk of kidney, endometrial and ovarian cancers.
Frying foods in the air instead of using a deep fryer may help reduce acrylamide levels of fried foods.
In fact, one study found that fried foods reduced acrylamide by 90 percent compared to traditional fried foods.
However, it is important to note that other harmful compounds may form during frying.
Aldehydes, heterocyclic amines and polycyclic aromatic hydrocarbons are all other potentially dangerous chemicals that are formed by cooking at high temperatures and may be associated with a higher risk of cancer.
Further research is needed to determine how air frying affects the formation of these compounds.
Frying is healthier than deep-frying
Fried foods in the air may be healthier than fried foods in some ways.
They're lower in fat, calories and even some of the potentially harmful compounds found in traditional fried foods.
If you want to lose weight or reduce your fat intake without changing or cutting back on fried foods, switching to an air fryer may be a good option.
Keep in mind, though, that just because it may be better than frying doesn't mean it's a good choice for your overall health.
Fried foods are not necessarily healthier
While air fried foods may be healthier than fried foods, it's important to remember that when cooked with oil, fried foods are similar to fried or grilled foods.
Numerous studies have shown that eating fried foods can have a number of adverse health effects.
For example, a study of 15,362 people found that eating more fried foods was associated with an increased risk of heart failure.
Other studies have shown that regular consumption of fried foods may increase the risk of certain types of cancer, including prostate, lung, and oral cancer.
Regular consumption of fried foods has also been linked to other diseases, such as type 2 diabetes and high blood pressure.
Although research on the effects of fried foods is particularly limited, it is recommended that you reduce your intake of all fried foods to help improve your health.
Instead, opt for healthier cooking methods, such as boiling, steaming, or braising, to enhance flavor and avoid the negative health effects of frying.
The bottom line
Using a deep fryer reduces fat, calories and potentially harmful compounds in food compared to frying.
However, when cooked in oil, air-fried foods are similar to conventional fried foods, and regular consumption may be associated with poor health.
While the air fryer may be a better alternative to the fryer, for health reasons, it's best to limit the amount of fried foods you eat altogether.