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Is Air Fryer Healthy? Here’s Everything You Need to Know!

Healthy ways of cooking, crispy delicious fried foods, and a small amount of fat, all these benefits come together in the air fryer for a healthy yet tasty diet. The primary purpose of the air fryer is to facilitate people to cook wholesome food. So, the question arises, “Is air fryer healthy or not?”

You might guess that air fryers are just a healthy oil-less version of deep-frying, but some side effects are there, like stinking up your place. However, it isn’t a problem once you become accustomed to it. There is less fat than deep-frying, and if you can control the temperature and timing of the air fryer then air-fried food is perfect for you, you can never tell that this food was cooked in an air fryer.

Let’s find the actual fact if the air fryer is worth it or not.

Table of Content

Is Air Fryer Healthy?

In recent years, the air fryer gained popularity as an alternative to oil frying, a more traditional form of cooking that uses copious amounts. Many people perceive this type of dish as unhealthy, while others believe it is healthy.


Manufacturers of air fryers promote this equipment as a way to prepare and enjoy fried foods without the negative health effects associated with oil-fried foods. Air-fried foods have less fat than deep-fried foods. Therefore, they may be a potentially healthier alternative to traditional cooking methods.

However, some people are concerned about the potential health risks of using this new form of cooking, specifically concerns about toxicity and cancer; others are skeptical of the stated benefits of air-fried foods.

Air Fryer Infographic – Illustrative design

Air Fryer Advantages and Disadvantages 

It is hard to classify every kitchen gadget based on its advantages, disadvantages, or restrictions. No doubt, this is also true for air fryers. Let’s look at the air fryers’ health benefits, disadvantages, and limitations.

Air Fryer Benefits

In addition to being a healthier alternative to deep-frying, an air fryer offers many benefits, as listed below:

Cooking With Less Fat

The air fryer reduces fat by using very little oil for frying. In this kitchen gadget, hot air passes through the food, frying it and removing all excess fat. Consequently, it can help you prevent many diseases by reducing fat levels. 

Loss of Weight

Weight gain is caused by the intake of food cooked with excessive oil. Deep-fried food is high in calories and fat, which leads to obesity. Choosing air-fried foods instead of deep-fried to reduce the regular consumption of unhealthy oils can help you lose weight.

Preserves Nutrients

Convection cooking, such as that done in an air fryer, may preserve certain natural nutrients of the organic foods, such as vitamin C, polyphenols, and other helpful antioxidants.

Safe to Use

The oil is heated to a high temperature in a large pan for deep-frying. Deep frying may increase the risk of hot oil splashing, spilling, or catching fire in the kitchen. As long as the instructions are followed, air fryers pose no danger.

Air Fryer Risks

Although air-fried foods are healthier than deep-fried foods, keep in mind that they are similar to fried or roasted dishes when oil is used. Many people feel it safe to eat food cooked with an air fryer daily. However, regular consumption of air-fried food can lead to health concerns. 

Additionally, air-frying generates high temperatures rapidly, so it can burn food. It has been shown that burnt food is more carcinogenic. Besides health risks, there are some other disadvantages of air fryers, as listed below:

  • Air fryers are difficult to clean.
  • It takes longer to cook than a deep fryer
  • It has smaller space, so it is not suitable for large families
  • It is more pricey than a conventional deep fryer
  • It can be noisy, produce smoke, and smell if something goes wrong.

Air Fryer Cancer Warning

Some food frying can produce potentially hazardous chemicals such as acrylamide. For instance, during the cooking of carbohydrate-rich foods or starchy food like potatoes, a compound called acrylamide is formed. This compound is potentially responsible for the uncontrolled division of cells that results in cancer.  

Acrylamide is designated as a “probable carcinogen” by the International Agency for Research on Cancer, research suggests it may contribute to cancer formation.

Moreover, the formation of aldehydes, hetero cyclic amines, and polycyclic aromatic hydrocarbons with high-heat cooking are another source of potentially cancer-causing chemicals, even using air fryer.

Are Air Fryers Worth It?

The use of air fryers does not have any negative consequences. Unlike oil frying, air frying the chips and chicken with low oils restores its original taste while retaining most of its nutrients. It also lowers the chances of ingesting too many calories and gaining weight.

However, air frying may not be the right choice for some foods, such as fish and poultry. 

Anyhow, you can cook most of your meals in an air fryer. It is worth the price you paid for it in terms of health benefits and cooking easiness.

Is Fried Chicken In Air Fryer Healthy?

Indeed, air-frying is a healthy method of cooking. However, the same cannot be said for air frying meat, chicken breasts, chicken wings, or fish. Research suggests that air-frying the meat may increase COPs – cholesterol oxidation products – in the meat. COP is a chemical agent produced when animal cholesterol is broken down during thermal processing. 

The presence of COPs is directly linked with adverse health risks. For instance, hardening of the arteries, coronary heart disease, tumors, and cancer can happen. Your immune system can also be affected. 

To reduce the COPs when air-frying meat, you can add chives, fresh parsley, or both. These herbs reduce COPs in air-fried food by acting as antioxidants.

Is Air Fryer Healthier Than Oven?

Conventional ovens operate by producing heat through an element (electricity or gas). Once the heat is generated, it is slowly spread throughout the range. The speed of cooking is accelerated in convection ovens by a fan, similar to the one used in air fryers.

In contrast, air fryers use rapid air technology instead of an element to generate heat. That allows them to heat up much quicker than an oven (and being much smaller). They circulate heat more evenly due to their small size, thus evenly crisping your food.

Undoubtedly, air-fried foods are healthier than deep-fried ones, but oven-baked foods retain good nutrients while filtering out the bad, making them far more nourishing.

Things You Should Not Cook In Air Fryer

Air fryers can prepare a wide variety of foods, including chicken wings, burgers, and even Brussels sprouts. But, you should avoid a few things before filling your air fryer with everything. In addition to making some severe air fryer mistakes, you may also get disappointing results. Let’s look at what you shouldn’t put in the air fryer.

  • Fresh Cheese (it can create a huge mess)
  • Raw grains (pasta, rice, etc.)
  • Wet batter foods
  • Broccoli 
  • Roast chicken
  • Popcorn
  • loose seasoning
  • lightweight leafy greens 
  • Muffins
  • Eggs
  • Toast

Is an Air Fryer Healthy For a Diabetic?

Can people with diabetes use air fryers? Diabetes may be unaffected by the air fryer because it merely reduces the fat content. People with diabetes who eat air-fried food should maintain a steady blood sugar level because fat does not affect blood sugar levels as carbohydrates do.

Obesity has been linked to type 2 diabetes and many other metabolic diseases. One should limit their calorie intake to minimize the formation of such conditions. An air fryer comes in handy at this point.

A person with diabetes can certainly utilize an air fryer daily. More than how suitable an appliance is for you, you decide what to cook in it. The best air fryer helps diabetes by preparing healthier meals with fewer calories, less acrylamide formation, fewer trans fats, and improved nutrient retention.

Air Fryer Healthy Recipes For Weight loss

Weight loss diets usually prohibit fried foods, but the air fryer allows you to enjoy fried foods more healthily. With a small amount of oil in an air fryer, foods get the same golden crust and crispy outside as they would if they were fried.  

So, here are the nutritious, simple, and delicious recipes that may help you reduce your fat intake.

Air Fryer Asparagus

In asparagus, dietary fiber is found, which aids with weight loss. The healthier side dish alternative is to air fry the asparagus. You only need to season the asparagus and air-fry it. That’s all there is; it’s nutritional, low in fat, and delicious.


Air Fryer Fajitas

The air fryer is another recipe when you want to eat something really delicious yet low in calories. It is a keto-friendly, paleo, and low carbs dish. You should definitely try this. Add the chicken strips, bell peppers, onion rings, olive oil, and some seasoning to an air fryer to prepare it. 

Air Fryer Salmon Fillets

Salmon is essential in the weight loss diet. Air-frying salmon has additional fat-burning benefits. You simply need to season and air-fry salmon fillets and eat them.

Crispy Chicken Wings

Crispy chicken wings are the easy yet healthier weight loss air fryer recipe you can prepare. It is prepared with olive oil, pepper, and salt only. Air fry chicken wings can be a perfect lunch or dinner item when you’re dieting. 



Is an air fryer healthier than a microwave?

Air frying uses little cooking oil to cook food, whereas microwaves or baking require some oil for proper cooking. As a result, we can deduce that an air fryer is a healthier alternative to a microwave. On the other hand, the normal oven may be healthier than an air fryer.

Do air fryers use a lot of electricity?

An air fryer consumes a small amount of electricity. This is a significant improvement above the standard oven, deep fryer, and microwave. The bulk of air fryers on the market now utilize 1500 watts of electricity on average.

Do air fryers produce carbon monoxide?

In any case, air fryers are not known to emit carbon monoxide mistakenly. Heating devices emit carbon monoxide. However, the amount of CO produced by an air fryer is so small that it may be deemed inconsequential.


Now that you have an air fryer, you’ll have a fantastic way to prepare food rapidly. But is air fryer healthy? It depends on the type of food you’re frying in it. It alleviates the weight and tension of cooking, allowing you to relax and enjoy your time while preparing meals. This appliance is a multi-cuisine gadget that you may use for a variety of cooking purposes.

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