Is an air fryer a healthy option? When it comes to healthier cooking methods, frying has always been looked down upon due to its notorious health issues. Researchers have conducted numerous studies to alter conventional frying methods and create a healthier way of cooking.
And then the concept of air frying made its breakthrough in the culinary market.
This concept was initially advertised as a guilt-free way to enjoy crispy goodness without having to worry about calorie count. It gained instant popularity among the masses in recent years. But is air frying really healthy? Does it reduce fat and calories as much as we’ve been led to believe, or is it just another kitchen trend?
Let’s get to know in depth about air frying, fat, and calories to see if this cooking method lives up to the hype.
Where did the idea of Air Fryer come from?
It’s quite a statement to make, and one that requires some thought. Wonder Woman is essentially saying that if your core beliefs are shaken by a personal experience.
Long story short, in the early twentieth century, very few people had the privilege of owning freezers, so the food was consumed fresh or dry. William Maxson, who was serving in the US Air Force, was forced to thaw or bake it in his oven before eating it. While it didn’t bother him too much, it did negatively affect his fellow soldiers.
During World War II, pilots and passengers would eat cold sandwiches or non-perishable food while flying on missions.
William developed a “whirlwind oven”: a large, multi-layered oven that used a fan to blow hot air onto the food. Instead of burning part of the frozen food while the middle was cold, this oven created a system of evenly heating a plate of food.
Maxson patented his invention and pitched the idea to the United States Army, which benefited them. This early version of the air fryer was popular.
Who brought the idea to life?
Later in the early 2000s, Fred van der Weij, a Dutch inventor, was investigating new ways to cook fried food without the traditional deep fry method. This was because microwaving often makes the food soggy due to heat. By modifying Maxson’s fan and hot air technology, van der Weij created the air fryer that we know today.
In 2010, he partnered with the appliance manufacturer Philips to release a personal version of the air fryer. It has been a hit ever since.
What is Air Frying?
Air frying is the modern method of frying food using a small amount of oil, sometimes as little as one tablespoon, without the need for a large quantity of oil.
This makes air frying an attractive alternative for those trying to reduce unhealthy fats and excess calories.
At its core, air frying is a cooking method that uses hot air circulation to cook food. It mimics the crispy texture of deep-frying without submerging the food in oil. An air fryer operates by rapidly circulating air heated to a high temperature. This circulating air cooks food quickly and evenly while creating a golden, crispy exterior.
How Much Fat Does Air Frying Really Save?
The Unique Selling Proposition (USP) of an air fryer typically revolves around its ability to cook food quickly and healthily. It focuses on reducing the need for oil compared to traditional frying methods. But how much fat are we really saving by choosing air frying over deep frying?
Traditional Deep-Frying
In deep-frying, food gets submerged in hot oil, which causes it to absorb a significant amount of fat. Deep-frying food means submerging the food items in hot oil, causing them to absorb a significant amount of fat and giving them that crispy texture.
For example, a medium order of fries from a fast-food chain can contain anywhere from 250 to 400 calories, with about 12-20 grams of fat, depending on the portion size and type of oil used.
Air Frying
Air frying, on the other hand, significantly reduces the amount of fat absorbed into the food. A typical serving of air-fried fries might contain only 120-160 calories and 4-6 grams of fat. This is roughly half or less of what you’d find in deep-fried versions. The reason is simple, while air fryers use a small amount of oil (often just a light spray or a tablespoon), no soaking in oil is required.
A 2018 study published in the Journal of Food Science and Technology found that air frying can reduce fat content by up to 80% compared to deep frying. So, when it comes to fat reduction, air frying clearly comes out on top.
What About Calories?
If minimizing the oil isn’t much of a concern for someone, then cutting down on calories definitely matters. Since air fryers require less oil, you’re naturally consuming fewer calories in the process. This can be a game-changer for those trying to lose weight or maintain a healthier diet.
For instance, consider air-fried chicken wings versus traditional fried chicken wings. A serving of deep-fried chicken wings can pack in 400-500 calories (or more) due to the high oil content. However, air-fried wings, depending on seasoning and cooking method, can be reduced to 250-300 calories per serving. That’s a significant difference, particularly if you’re making several servings.
It’s very crucial to keep in mind that air frying alone doesn’t magically turn unhealthy food into healthier versions. The calorie content still has an impact on what you are choosing to cook. Air-fried potato wedges, for example, may still be high in calories if you coat them in large amounts of oil or butter.
What About the Healthy Options through Air Fryer?
A few examples of how an air fryer can revolutionize the notion of healthy eating for a variety of food options: cooked with minimal oil, reducing overall fat content while preserving essential nutrients.
- Vegetables like asparagus, carrots, and beetroot become perfectly crispy and golden in an air fryer with just a tiny drizzle of olive oil, maintaining their natural flavor and keeping the calorie count not under the radar.
- You can cook crumbed or marinated chicken breasts with a light spray of cooking oil, and they will turn out moist and flavorful, unlike pan-frying or baking, which often requires more fat to prevent dryness.
Is Air Frying Actually “Healthy”?
While an air fryer is very attractive and harmonizes with the idea of healthy cooking, it’s essential to remember that the word “healthy” is relative. Air frying reduces fat and calories, but that doesn’t necessarily mean the foods you’re preparing are automatically healthy.
For example, air-fried potato chips or cookies can still be high in calories and low in nutritional value, just like their deep-fried counterparts.
Additionally, air frying doesn’t remove unhealthy ingredients like sodium, refined sugars, or preservatives commonly found in processed foods. If you want to make truly healthy meals in your air fryer, focus on fresh, whole ingredients like lean proteins, vegetables, and whole grains.
The Bottom Line
So, is air frying really healthier? The answer is a resounding yes—air frying can be a healthier cooking option, particularly if you’re aiming to cut back on excess fat and calories. It allows you to enjoy the crispy, crunchy texture of fried foods without the unhealthy oil soak. Whether you’re cooking fries, vegetables, or chicken, the air fryer can help you save a substantial amount of fat and calories compared to deep frying.
Is Buying an Air Fryer Worth It?
While an air fryer is very attractive and harmonizes with the idea of healthy cooking, it’s essential to remember that the word “healthy” is relative. Air frying reduces fat and calories, but that doesn’t necessarily mean the foods you’re preparing are automatically healthy.
There are some downsides. If you’re not careful, it’s easy to slip into unhealthy habits by frying processed foods or high-calorie snacks. Additionally, air fryers should be used properly according to the food safety tips to prevent harmful food consumption. Safety tips are mentioned by the USDA, Food Safety and Inspection Service, US Department of Agriculture. See the link.
In short, an air fryer can be worth it for healthier, faster cooking. Just be mindful of the food you are selecting and how you handle it in the air fryer. Most companies provide a handy air fryer cooking chart, as the air frying temperature varies for each food item. It is a good idea to keep it nearby whenever you use the appliance for healthy and properly cooked food. Here is a link to a well-detailed and useful chart.
If you’re looking to cut back on unhealthy fats, enjoy crispy foods with fewer calories, and experiment with healthier recipes, air frying is an excellent tool to have in your kitchen. Just remember, moderation is key; whether air frying or deep frying, a balanced, nutrient-rich diet should always be your top priority.
