Many people love fried foods, such as french fries, onion rings, and fried chicken. However, when such foods contribute to the risks of weight gain, high cholesterol, heart disease, stroke, heart failure, and mortality due to cardiovascular diseases, it is worth looking for healthier alternatives, including air frying, according to TPMG.
#### Simulating Deep Frying
Nutritionist and diabetes care specialist Gale Pearson states, "Air frying is definitely a healthier alternative to deep frying." Air fryers operate like convection ovens and simulate the effects of deep frying using hot air instead of oil. A fan inside the machine circulates hot air around the cooking chamber at high speeds, mimicking the effect of oil on food, making it crispy just like its deep-fried counterpart. Air fryers can provide the same flavor of fried food but without the added fats.
#### Low-Fat Dietary Options
While air fryers can make meals healthier, the content of the food being fried still needs to be considered. Air frying does not change the food's content, and a balanced diet is still necessary to truly benefit from using an air fryer instead of deep frying. Healthy food choices should be made, such as a balanced plate containing a variety of foods in appropriate portions, including lean proteins like fish or chicken breast while avoiding foods already high in fat.
#### Grilled and Boiled Foods
It is important to remember that air frying is not the only healthy cooking method. Baking, grilling, and steaming are also healthy methods. Convection ovens are effective in preparing foods without adding fats.
#### Lower Risks and Easier Cleaning
Air fryers may be safer to handle than deep fryers, as there is no risk of hot oil spills or overheating the deep fryer, which can lead to fire hazards and injuries. Air fryers are relatively easy to use and clean.
#### Ideal Use
Air fryers are just one of the many tools available to help make cooking healthier when used correctly. Frying chicken pieces in air fryers instead of deep-frying does not provide a significant nutritional difference, which is why making healthy food choices is important. Proper use involves selecting low-fat foods and appropriate amounts without overindulgence.
### Advantages of Using an Air Fryer
According to Medical News Today, using air fryers correctly can lead to several health benefits, including:
1. **Weight Loss**
Higher consumption of fried foods is directly linked to an increased risk of obesity because fried foods tend to be high in fats and calories. Transitioning from traditional fried foods to air-fried options can help reduce the regular intake of unhealthy oils, promoting weight loss.
2. **Reduced Risk of Toxic Compounds**
Frying food in oil can lead to the formation of dangerous compounds, such as the toxic acrylamide. This compound forms in some foods during high-heat cooking methods, such as deep frying. A 2014 study suggested a potential link between dietary acrylamide and cancers of the kidney, endometrium, or ovary. Additionally, using air fryers helps reduce the risk of polycyclic aromatic hydrocarbons (PAH) in food.
3. **Lower Risk of Disease**
Cooking with oil and regularly consuming traditional fried foods are associated with many harmful health conditions, such as cardiovascular diseases and obesity. Replacing deep frying with other cooking methods can lower a person's risk of these complications.
