Instead of completely submerging the food in oil, air-frying requires just a tablespoon of oil to achieve a similar taste and texture to deep-fried foods. Meat is a staple food that's rich in nutrients, but how you cook it matters a great deal. Find out which options are healthy and why. This article reviews whether mayo is safe when…. Although the results are mixed, some studies have found an association between dietary acrylamide and an increased risk of kidney, endometrial and ovarian cancers (10). © 2005-2020 Healthline Media a Red Ventures Company. While many recipes for deep-fried dishes call for up to 3 cups (750 ml) of oil, air-fried foods need only about 1 tablespoon (15 ml). Summary Air-fried foods are lower in fat than deep-fried foods, which may help reduce calorie intake and promote weight loss. This article explains how various cooking methods affect the…, Growing evidence suggests that AGEs, a type of chemical compound in the body, contribute to the development of many different diseases. IMPORTANT: Your Air Fryer has been shipped with the components shown below. Deep-fried foods are generally higher in fat than foods prepared using other cooking methods. Instead, opt for healthier cooking methods, such as baking, roasting, steaming or sautéing, to boost flavor and avoid the negative health effects of fried foods. Check out all the air fryer recipes by Blue Jean Chef, including beef, pork, chicken, fish and vegetarian meals. Turn your air fryer on to 400 degrees and cook the pork chops for about 10-15 minutes, flipping them over halfway through. It works by circulating hot air around the food to produce a crunchy, crispy exterior. Nevertheless, these are still fried foods. Season each pork chop with salt and pepper generously. Summary Air fryers use less oil than deep fryers and can produce foods that have a significantly lower fat content. In addition to being higher in fat and calories, frying food can create potentially dangerous compounds like acrylamide. This also results in a chemical reaction known as the Maillard effect, which occurs between an amino acid and a reducing sugar in the presence of heat. Not sure what to make for dinner? If you’re looking to trim your waistline, swapping your deep-fried foods for air-fried foods can be a good place to start. However, it’s important to note that other harmful compounds may still be formed during the process of air-frying. Air-frying your food instead of using a deep fryer may help lower the acrylamide content of your fried foods. Basket Handle. It leads to alterations in the color and flavor of foods (1). According to the International Agency for Research on Cancer, acrylamide is classified as a “probable carcinogen,” meaning that some research shows that acrylamide may be linked to the development of cancer (9). Summary Using an air fryer can reduce dietary acrylamide, a compound that may be associated with certain types of cancer, compared to deep-frying. An air fryer is a popular kitchen appliance used to make fried foods such as meat, pastries and potato chips. Some manufacturers claim that using an air fryer can cut the fat content of fried foods by up to 75%. Aldehydes, heterocyclic amines and polycyclic aromatic hydrocarbons are all other potentially dangerous chemicals that are formed with high-heat cooking and may be associated with a higher risk of cancer (12). They are lower in fat, calories and even some potentially harmful compounds that are found in traditionally fried foods. Although air-fried foods may be healthier than deep-fried foods, it’s important to remember that they are similar to fried food when cooking with oil. A multitude of studies have shown that eating fried foods may be associated with numerous adverse effects on health. By using this site, you are agreeing to these cookies. Instead of searing your steak on the grill or in a cast-iron skillet, Mason suggests you use your air fryer. 2. Summary Although air-frying may be healthier than deep-frying, fried foods are still associated with many negative health effects, including heart failure, high blood pressure, diabetes and certain types of cancer. If you think air frying can’t be healthy, dietitian Dana Angelo White is here to prove you wrong. Check out her list of air frying essentials to start. Other research has shown that regularly eating deep-fried foods may be associated with a higher risk of certain types of cancer, including prostate, lung and oral cancers (14, 15, 16). Although air fryers may be a better alternative to deep fryers, limiting your intake of fried foods altogether is the best option when it comes to your health. For example, a study of 15,362 people found that eating more fried foods was associated with a greater risk of heart failure (13). Air-fried foods are believed to be healthier than deep-fried foods because they require less oil to produce a similar taste and texture. This means that deep fryers use up to 50 times more oil than air fryers and, while not all of that oil is absorbed by the food, using an air fryer can significantly cut down on the overall fat content of your food. Grill to Air Fryer Conversion. This can have a major impact on your health, as a higher intake of fat from vegetable oils has been associated with an increased risk of conditions like heart disease and inflammation (5, 6). However, keep in mind that just because it may be a better option than deep-frying doesn’t mean that it’s a great option when it comes to your overall health. One study of 33,542 Spanish adults found that a higher intake of fried foods was associated with a greater risk of obesity (7). It's a great tool for lightening up dishes, since it produces crispy food without needing to drench it in oil. AIR Fryer Parts . One study compared the characteristics of deep-fried and air-fried french fries and found that air-frying resulted in a final product with substantially less fat but a similar color and moisture content (4). Clocking in at 9 calories in every gram of fat, dietary fat contains over twice as many calories per gram as other macronutrients like protein and carbohydrates. 1. There are several things to keep in mind, including how stable these oils are when they're heated. Don’t Believe the Hype, How Cooking Affects the Nutrient Content of Foods. Wattage: Wattage levels can go up to 1800 watts and beyond, so make sure your kitchen outlet supports the watts consumption of the air fryer you choose. Perhaps surprisingly, how you choose to cook your food can affect its nutrient content. Divine theme by Restored 316. Healthline Media does not provide medical advice, diagnosis, or treatment. Because air-fried foods are lower in fat than deep-fried products, switching to an air fryer may be an easy way to cut calories and promote weight loss.