Are Air Fryers really healthier? What makes it different from frying food the conventional way? What makes the food fried from this specific appliance healthier? To answer that, we need to know how an Air Fryer really works. The Air Fryer works by circulating hot air at a high speed. When in use, it produces hot air and a mechanical fan begins to circulate the air very fast around the food which fries it and produces a crispy layer. The machine fries several foods like chicken, fish, pastries or chips at around 200 degrees Celsius and uses less oil than the traditional method. Most of these come with an adjustable timer and temperature knobs that allow a more precise cooking. Food is then cooked in the cooking basket that sits on a drip tray. The process is based on “Rapid air technology” that uses the hot air to fry and cook food which results to less oil.
Is less oil usage really healthy? Cooking oil is plant, animal, or synthetic fat used in frying, baking, and other types of cooking. Some fat is required in the diet, and fat (in the form of oil) is also essential in many types of cooking. It is recommended by FDA that 30% or fewer of your daily calories should come from fat while other nutritionists recommend that a person’s daily calories from fat should be less than 10%.
Unlike other dietary fats, trans fats are not essential, and they do not promote good health. Consumption of trans fat leads to a high risk of coronary heart disease. Heating oil changes its characteristics. Some oils that are healthy at room temperature becomes unhealthy once heated above certain temperatures. It is important to match the oil you are using to the cooking method
Air Fryers operate at around 200 degrees Celsius so it is important that you pick cooking oil that has high smoke point. Oils that are suitable for high temperature frying (above 230 degrees Celcius or 446 degrees Fahrenheit) are Avocado oil, Mustard oil, Palm oil, Peanut oil (marketed as “groundnut oil” in the UK and India), Rice bran oil, Safflower oil, Semirefined Sesame oil and Semirefined Sunflower Oil. The amount and type of oil used always affects how healthy your food is. Less oil may be healthy in most cases but if you use the wrong one it could be more harmful than healthy. Remember to use the appropriate oil for cooking in Air Fryers. So how healthy are Air Fryers? I’d say healthier than your traditional fryers, because of the lack of oil and trans fat commonly found in conventional methods of frying.