An air fryer is a popular kitchen appliance used to prepare fried foods such as meats, pastries and crisps.
It works by circulating hot air in fry air fryer containing fine droplets of oil around the food to produce a crispy, crispy exterior.
It also results in a chemical reaction called the Maillard effect, which occurs between an amino acid and a reducing sugar in the presence of heat. This leads to changes in the color and flavor of food .
Air-fried foods are touted as a healthy alternative to deep-fried foods, thanks to their reduced fat and calorie content.
Instead of submerging food completely in oil, air frying only requires a tablespoon of oil to achieve a taste and texture similar to deep-fried food.
SUMMARY AIR FRYERS ARE KITCHEN APPLIANCES THAT FRY FOOD BY CIRCULATING HOT AIR AROUND THE FOOD. AIR-FRIED FOODS ARE BELIEVED TO BE HEALTHIER THAN DEEP-FRIED FOODS BECAUSE THEY REQUIRE LESS OIL TO PRODUCE A SIMILAR TASTE AND TEXTURE.
May help reduce fat Fried foods generally contain more fat than foods prepared by other cooking methods. For example, a fried chicken breast contains about 30% more fat than an equal amount of roast chicken.
Some manufacturers claim that by using an air fryer, the fat content of fried foods can be reduced by 75%.
Indeed, air fryers consume much less fat than traditional fryers. While many deep-fried recipes call for up to 750 ml (3 cups) of oil, air-fried foods only require about 1 tablespoon (15 ml).
This means that fryers use up to 50 times more oil than air fryers, and while not all of that oil is absorbed into the food, using an air fryer can significantly reduce the overall fat content of your food.
One study compared the characteristics of fried and air fried french fries and found that air frying resulted in a final product with significantly less fat but similar color and moisture content (4) .
This can have a major impact on your health, as eating more fat from vegetable oils has been linked to an increased risk of conditions like heart disease and inflammation.
SUMMARY AIR FRYERS USE LESS OIL THAN DEEP FRYERS AND CAN PRODUCE FOODS WITH SIGNIFICANTLY LESS FAT.
Switching to an air fryer can help with weight loss Fried foods are not just high in fat, but they are also high in calories and can contribute to weight gain.
A study of 33,542 Spanish adults found that higher consumption of fried foods was associated with an increased risk of obesity.
If you want to reduce your waistline, swapping your fried foods for air fried foods can be a good place to start.
Consuming 9 calories per gram of fat, dietary fat contains more than twice as many calories per gram as other macronutrients such as protein and carbohydrates.
Since air-fried foods contain less fat than deep-fried ones, switching to an air fryer can be an easy way to cut calories and promote weight loss.
SUMMARY AIR-FRIED FOODS CONTAIN LESS FAT THAN DEEP-FRIED FOODS, WHICH MAY HELP REDUCE CALORIE INTAKE AND PROMOTE WEIGHT LOSS.
Air fryers can decrease the formation of harmful compounds In addition to being high in fat and calories, frying foods can create potentially dangerous compounds like acrylamide.
Acrylamide is a compound formed in carbohydrate-rich foods during high-heat cooking, such as frying.
According to the International Agency for Research on Cancer, acrylamide is classified as a “probable carcinogen,” which means that some research shows that acrylamide may be linked to the development of cancer.
Although results are mixed, some studies have shown an association between dietary acrylamide and an increased risk of kidney, endometrial and ovarian cancers.
Air frying your food instead of using a deep fryer can help reduce the acrylamide content of your fried foods.
In fact, one study showed that air frying reduced acrylamide by 90% compared to traditional frying.
It is important to note that other harmful compounds can still form in the air fryer during the air frying process.
Aldehydes, heterocyclic amines, and polycyclic aromatic hydrocarbons are all potentially dangerous chemicals formed during high-heat cooking and may be associated with higher cancer risk.
Further research is needed to determine the impact of air frying on the formation of these compounds.
SUMMARY USING AN AIR FRYER MAY REDUCE DIETARY ACRYLAMIDE, A COMPOUND THAT MAY BE LINKED TO CERTAIN TYPES OF CANCER, COMPARED TO DEEP FRYING.
Air frying may be healthier than frying
Air-fried foods can be healthier than deep-fried foods in several ways.They contain less fat, fewer calories, and even some potentially harmful compounds found in traditional fried foods.
If you want to lose weight or reduce your fat intake without changing or reducing fried foods, go for an air fryer.However, keep in mind that being a better option than frying doesn't mean it's a great option for your overall health.
