How Much Healthier is it to Cook With an Air Fryer?

According to a study published by NPD Group, air fryer sales were up 81% in 2020, with more than 40% of American homes keeping an air fryer in the kitchen. On top of that, the air fryer market is expected to reach nearly $1.5 billion by 2026, an increase of more than 59% over 2018. With sources everywhere talking about the health benefits of cooking with an air fryer, it's no wonder sales of this handy countertop appliance have soared and continue to do so.

But is it actually healthier to cook with an air fryer? Before heading out to buy this device, it's important for Americans to do their research and weigh the benefits and risks of adding an air fryer to the kitchen.

How Does An Air Fryer Work?

Air fryers are designed to give users a healthy alternative for cooking foods that are traditionally deep-fried, such as fried chicken and french fries. Air fryers work by quickly circulating hot air around your food, resulting in crisp, fried food without the added fat and calories that come with submerging it in hot oil.

The Benefits of Air Fryer Cooking

Using an air fryer to prepare food can be beneficial for several reasons. It offers an alternative to deep-frying that enables users to ingest less trans fats, which contain high levels of low-density lipoprotein (LPL) — bad cholesterol that builds up in arteries and dramatically increases the risk of heart problems.

The reduction in calories from fat that air fryer users experience can also promote a healthier body weight, reducing the risk of obesity-related health issues.

One of the most notable benefits of cooking with an air fryer is the reduced risk of ingesting toxic acrylamide — a chemical compound that can form when foods such as potatoes and some vegetables are cooked at high temperatures. According to several studies, exposure to acrylamide may be cancer-causing. While these studies aren't conclusive, this dangerous carcinogen is thought to play a role in causing cancers of the ovaries, pancreas, breasts, esophagus, and kidneys.

The Downside of Air-Frying

While there are certainly benefits to cooking with an air-fryer, that doesn't mean this method is without risk.

Air frying can create acrylamides, just as deep-frying does, and it can also create other potentially cancer-causing compounds. That includes heterocyclic amines and polycyclic aromatic hydrocarbons, which can form when using high temperatures to prepare meats like beef, pork, poultry, and fish.

It's also worth noting that just because food is air-fried it doesn't mean it's a healthy option. Air fryers still need some oil to complete the cooking process and while the volume needed is much less when compared with deep-frying, the potential for adverse health effects remains the same.

The Bottom Line

When it comes to the question of whether air fryers are actually a healthy alternative, the answer is yes — mostly. Cooking with an air fryer is a great way to reduce caloric consumption when compared with deep-frying; however, passing on the vegetable oil and using cooking methods such as baking, grilling, steaming, and boiling is a much better way to stick to a more healthful diet.