When the term “fried” is mentioned in relation to food, it’s not usually associated with healthy choices. We all know that consuming a diet high in saturated fats and oils can have negative effects on our hearts and waistlines.
However, a new player in the kitchen has emerged – air fryers. These innovative appliances have given us a reason to redefine the word “fried” and associate it with something positive for our health.
Air fryers have quickly gained popularity among health-conscious cooks and those who want to savor lighter, yet equally delicious, versions of their favorite fried foods. These convenient countertop wonders fry foods using only a minimal amount of oil, resulting in tantalizing dishes with a delightful crispy texture.
But are air fryers truly as remarkable as they seem? Do they live up to the hype, or are they just a passing fad? Let’s delve into how air fryers work and explore the pros and cons of this new frying trend.
How do air fryers work?
“Despite its moniker, air fryers don’t actually fry food,” said Katy Argo, a registered dietitian with Banner Health. “Instead it works much the same way a convection oven would.”
Food is placed in a perforated basket inside of the machine that cooks the food by blowing hot, temperature-controlled air around it, which helps to evenly distribute heat. This leads to a perfect cook every time – in a fraction of the time it takes to bake or deep-fry foods.
The benefits of air-frying
Air-frying offers a healthier alternative to deep frying or baking foods, although there is still limited research on them at this time. Even so, air fryers have become a popular kitchen appliance boasting many appealing benefits to the modern cook.
Conserve energy: Unlike conventional ovens that have to be preheated or deep fryers that need to heat lots of oil, air fryers can go from room temperature to hundreds of degrees in the matter of a minute, and it can cook foods in half the time. “Quicker cooking times mean foods absorb less oil or fat overall, which means you ingest less fat without compromising on taste, texture or food quality,” Argo said.
Eat healthier: Air-fried foods are often lower in calories because less fat or oil is needed for cooking, making it a top contender in the kitchen for those looking to make health moves.
It’s important to note that while air-frying is healthier than the traditional deep frying of foods, it’s not without some downsides as well.
Burnt to a crisp: Because food cooks quickly, you’ll want to keep an eye on it to avoid burning. Cooked even a few minutes too long can leave you with charred food, a known contributor to cancer. “A good rule of thumb is to cook foods at lower temperatures to reduce the risk of burning,” Argo said. “You should also consider choosing oils with smoke points that are appropriate for the cooking temperature needed for your recipe, such as avocado or safflower oils, which generally have higher smoke points.”
Takes up space: Although smaller than standard convection ovens, air fryers still take up precious real estate on your counter. And you might have to purchase a larger air fryer if you plan to feed more than two people.
Somewhat limited in the foods you can cook: Although you can cook just about anything, flour-based and wet batters aren’t recommended. These are still best cooked in a deep fryer.
Fried food is still fried food: There are many creative ways to use your air fryer, just remember all things in moderation. “According to Argo, air fryers can provide a healthier cooking method, but it’s still important to prioritize the inclusion of healthy foods such as fruits and vegetables in your diet. When necessary, opt for healthier cooking fats like avocado, safflower, or olive oil.
2. Achieving a golden color and crispy texture: For battered foods, a light spritz of oil prior to cooking is still necessary.
3. Quick reheating without compromising texture: Use the air fryer to reheat food for a few minutes.
4. Perfectly cooked vegetables: Lightly toss them in oil before cooking.
Argo emphasizes that learning to cook with air fryers can be an enjoyable and healthy way to spend quality time with family, while also having confidence that you’re making choices that contribute to the long-term well-being of yourself and your loved ones.
