You want meals that are quick, easy and healthy. That’s one reason air fryers have become a go-to in many kitchens.
Air fryers offer crispy food without the extra guilt but do they really help your heart and health? The answer depends more on your choices in the kitchen than on the appliance itself.
We talked with Jose Velazquez, a registered dietitian at Banner Health, to find out if air fryers are truly helpful or just a bunch of hot air.
How do air fryers work?
An air fryer is a countertop appliance that cooks food using hot, circulated air. It works like a convection oven, circulating hot air around your food. This helps food cook faster and makes the outside crispy.
“Even though it’s called an air fryer, it doesn’t really fry food,” said Velazquez. “Air fryers and ovens both use hot air to heat food. The main difference is that air fryers concentrate the heat in a smaller area, which makes food cook faster.”
Are air fryers healthier than deep fryers?
In most cases, yes. Deep frying cooks food by soaking it in hot oil.
“Deep and pan frying need a lot of oil,” Velazquez said. "Cooking food in oil adds a lot of calories to that food."
He compares three ounces of French fries cooked in an air fryer with those fried in oil. The air-fried fries have about 145 calories, while the oil-fried ones have 265 calories.
There is another problem with deep frying besides calories. Repeatedly heating most oils above 392°F can create trans fats. Eating a diet high in fat, especially saturated and trans fats, can increase your risk of heart disease, high blood pressure, type 2 diabetes and obesity. Air frying avoids these risks because it doesn’t require much hot oil.
[Also read Cooking With Oils: What You Need to Know.]
Are air fryers healthier than baking?
Air fryers and ovens work in almost the same way. Both use circulating hot air to cook food. The main difference is speed.
“The difference is that air fryers push concentrated heat in a smaller area, resulting in faster cooking,” Velazquez said. “The oven will circulate heat in a larger area, which results in longer cooking times.”
Because they work the same way, there are no meaningful nutritional differences between food cooked in an air fryer and food cooked in the oven. The adjustments you make to prepare a healthy meal in an air fryer can also be made when cooking in the oven.
What about cancer risk from high-heat cooking?
You might have heard news stories about high-heat cooking and cancer risk. It is true that cooking food at high temperatures can produce certain chemicals, such as heterocyclic amines, polycyclic aromatic hydrocarbons and acrylamide. However, research findings on this are not clear.
“There is no general consensus to say that cooking foods in the air fryer is more dangerous than using your stove or grill,” Velazquez said.
Are nonstick coatings in air fryers safe?
Many air fryers have a nonstick basket or tray. If you’re wondering if those coatings are safe, the quick answer is yes. Nonstick coatings in air fryers are similar to the ones in nonstick pans you might use on your stove every day.
If you're still unsure, Velazquez says you can use these items between your food and the basket:
- Air fryer liners (sold at most kitchen stores)
- Parchment paper
- Aluminum foil
Be sure to follow the manufacturer’s instructions when using these so that airflow is not blocked.
What foods work best in an air fryer?
Some foods are better than others. You can try different foods but starting with simple ones usually works best.
Great options for air frying:
- Fresh or frozen vegetables (broccoli, carrots, Brussels sprouts)
- Potatoes (fries, wedges, hashbrowns)
- Chicken (wings, breasts, tenders)
- Fish and shrimp
- Tofu
- Reheating leftovers like pizza
Foods that may not work as well:
- Foods with wet batter (it can drip and make a mess)
- Highly processed frozen foods
- Leafy greens (they can burn quickly)
- Large roasts (they may not cook evenly)
Tips for getting the most out of your air fryer
Air fryers can help make healthy cooking easier if you use them the right way. Velazquez gives these tips for making healthier meals in your air fryer:
- Skip oil or use a light spray: A quick spray on the basket or food can help it get crispy without adding much fat.
- Don’t rely on processed foods: Packaged foods can have a lot of salt or unhealthy fats. Try cooking with fresh ingredients instead of frozen meals.
- Avoid overcrowding: Make sure there’s enough space so the food cooks evenly and gets crispy without overcooking.
- Pair it with other tools: While your chicken gets crispy in the air fryer, you can cook vegetables in a pan.
- Season smart: Use herbs, spices, garlic, lemon, vinegar or low-sodium seasonings instead of heavy sauces.
- Avoid overcooking: Cooking food too long at high heat can dry it out and create unwanted chemicals. Follow recipe times and check your food often.
- Watch portion sizes: Even healthy cooking methods can lead to overeating. Foods made in the air fryer, like fries or wings, are easy to snack on. Serve your food on a plate instead of eating straight from the basket.
Bottom line
Air frying is a healthier way to cook food. It needs less oil, has fewer calories, cooks faster and makes food crispy.
But the biggest difference comes down to our choices. Focus on whole foods, use oil sparingly and watch your portions. When you do that, your air fryer can help you build better kitchen habits.
At Banner Health, we believe nutrition is a key part of healing and wellness. Ask your provider about home nutritional counseling with Banner Health.
Frequently asked questions
Are air fryers actually healthier?
They can be healthier than deep frying because they use less oil.
Do air fryers reduce calories?
They can lower calorie intake by reducing added fat but the calorie count depends on the food.
Do air fryers cause cancer?
There is no clear evidence that they increase cancer risk more than other cooking methods. However, burning food at high heat may create harmful compounds.
Are nonstick air fryer coatings safe?
Yes, when used properly. Avoid overheating and replace damaged surfaces.
Is baking healthier than air frying?
They are very similar. Both can be healthy depending on how you cook your food.
