Air Fryer Fries: Healthy, Tasty, And Crispy!

Air fryers are a popular cooking appliance that promises the taste and texture of fried foods without the health drawbacks. But are air-fried foods, such as French fries, actually healthy? Air fryers use a fan to blow hot air around a basket of food, creating a crispy brown coating while keeping the inside soft and moist. This method can cut down on fat and calories without sacrificing flavour and texture. However, some studies suggest that air frying may increase certain harmful substances in foods, such as cholesterol oxidation products (COPs) in fish, which have been linked to an increased risk of heart disease and cancer. On the other hand, air frying reduces the amount of acrylamide, a chemical formed during high-heat cooking methods like frying, roasting and baking, which has been linked to cancer.

Air fryer fries are healthier than deep-fried alternatives

Air fryer fries are a healthier alternative to deep-fried potatoes. Air fryers use a fan to blow hot air around a basket of food, creating a crispy brown coating and a soft inside without the need for oil. This makes air-fried foods healthier than deep-fried foods, which are cooked in a vat of hot grease.

Less oil, fewer calories

Air fryers require only about a tablespoon of oil to cook foods, reducing the calories from oil by up to 80%. This is a significant reduction, as gram for gram, fats contain more than twice the calories of protein or carbohydrates.

Reduced health risks

Deep-fried foods are linked to various health issues. The oils used to cook them are associated with heart disease, type 2 diabetes, and cancer. Additionally, the high heat of deep frying can form acrylamide, a chemical that may also contribute to cancer. Air frying reduces acrylamide in fried potatoes by 90%.

Deep-fried foods can also be high in trans fats, which are partially hydrogenated oils that raise LDL ("bad") cholesterol and increase the risk of heart disease, stroke, and diabetes. On the other hand, air-fried foods have lower levels of these harmful substances.

Healthier cooking method

Air frying is a healthier cooking method than deep frying. It cuts down on fat and calories without sacrificing flavor and texture. While air-fried foods may not have the exact same taste and mouthfeel as deep-fried foods, they still provide a crispy, golden-brown exterior and a moist, chewy center.

Versatile and convenient

Air fryers can cook a wide variety of foods, including vegetables, chicken, and even desserts like macaroni and cheese or s'mores. They are also efficient, making it quicker to get dinner on the table.

Tips for making air fryer fries

To make crispy air fryer fries, it is recommended to use Russet or Yukon gold potatoes, cut into thin, even-sized fries. Soaking and drying the potatoes before seasoning and cooking helps remove starch and ensures crispiness. Cooking the potatoes in batches prevents overcrowding and promotes even cooking.

Healthier alternatives

While air fryer fries are a healthier alternative to deep-fried potatoes, they are not the only option. Other healthy fries recipes include carrot fries, zucchini fries, eggplant fries, and sweet potato fries. These alternatives provide a nutritious twist on the classic side dish or snack.

Air fryers are essentially mini convection ovens

The circulating air cooks the outside of the food first, creating a crispy brown coating while keeping the inside soft, similar to deep-fried foods. As the food cooks, a container below the basket catches any grease that drops. This makes air fryers ideal for cooking foods that are typically deep-fried, such as French fries, chicken wings, and onion rings.

While air frying is generally considered healthier than traditional deep frying, it is important to note that some studies have shown that air frying may not be the best option for all types of food. For example, air frying fish may increase the amount of cholesterol oxidation products (COPs), which have been linked to coronary heart disease, hardening of the arteries, and cancer. However, adding fresh herbs such as parsley or chives during cooking can help reduce the formation of COPs.

When it comes to French fries, air fryers can produce crispy and tasty results. However, the amount of oil used and the type of French fries being cooked can impact the healthiness of the final product. Store-bought frozen fries, for example, may already be pre-fried in oil and contain preservatives, making them less healthy. On the other hand, if you cut fresh potatoes and add a small amount of healthy oil, air-fried French fries can be a healthier option that you can enjoy once or twice a week.

Air-fried food is healthier because it uses less oil

Air fryers are a healthier alternative to deep frying because they use little to no oil. They work by blowing hot air around a basket of food, creating a crispy texture without the need for submerging food in oil. This method can cut calories by up to 80% compared to deep-fried foods.

Less oil means fewer calories

Even healthier oils like olive oil and avocado oil are high in calories. Gram for gram, fats contain more than twice the calories of protein or carbohydrates. When frying food, these calories can add up quickly. Deep frying uses a lot of oil, and even pan-frying requires a fair amount. Air fryers, on the other hand, only need about a tablespoon of oil.

Less oil means less fat

Research links the oils used in frying to health problems like heart disease, type 2 diabetes, and cancer. Deep-fried foods can also be high in trans fats, which are partially hydrogenated oils that can raise "bad" LDL cholesterol and increase the risk of heart disease, stroke, and diabetes. Air-fried foods, on the other hand, have a lot less fat.

Less oil means fewer harmful chemicals

The high-heat cooking methods of frying, roasting, and baking can create a chemical called acrylamide, which has been linked to an increased risk of cancer. Air frying lowers the amount of acrylamide in fried potatoes by 90%. While some acrylamide may still be present, air frying significantly reduces the amount formed.

Tips for healthier air frying

While air frying is a healthier alternative to deep frying, there are some things to keep in mind. One study found that air frying fish raised the amount of cholesterol oxidation products (COPs), which are linked to heart disease, cancer, and other diseases. However, adding fresh herbs like parsley and chives can reduce the amount of COPs. It's also important to note that air fryers won't completely remove saturated or trans fats from foods like bacon or processed chicken wings.

Air fryers may increase cholesterol oxidation products (COPs) in fish

Air fryers are a popular alternative to deep-fat frying, as they fry foods without the need for oil. They are considered a healthier cooking method as they cut down calories and fat content. However, some studies have shown that air-frying fish may increase the amount of cholesterol oxidation products (COPs).

COPs are formed when the cholesterol in meat or fish breaks down during cooking, and they have been linked to coronary heart disease, atherosclerosis, cancer, and other chronic diseases. Air-frying fish can increase the formation of COPs due to the high temperatures involved. One study found that air frying sardine fillets increased the levels of COPs from 61.2 (raw) to 283 μg/g.

However, the same study also found that adding fresh herbs like parsley, chives, or a mixture of both, can significantly reduce the levels of COPs in air-fried fish. These herbs act as natural antioxidants, reducing the negative effects of COPs. The addition of 4% of the herb mixture in air-fried sardines showed the best protective effect against lipid oxidation.

While air frying may increase COPs in fish, it is important to note that this cooking method also has some health benefits. Air frying can reduce the amount of acrylamide, a chemical formed when frying potatoes or other starchy foods, which has been linked to an increased risk of cancer.

Air fryers may be better for you than deep fryers, but they're only as healthy as the food you put inside

Air fryers are a popular alternative to deep frying, promising the same taste, texture, and colour of oil-fried foods with fewer calories and less fat. But how healthy are they really?

Air fryers are essentially mini convection ovens. They use a fan to blow hot air around a basket containing the food. This circulating hot air cooks the outside of the food first, creating a crispy brown coating while keeping the inside soft and moist.

By most measures, air frying is healthier than deep frying. It significantly reduces the amount of oil used, cutting calories by 70-80%. This also means less fat, which is beneficial for heart health.

Deep-fried foods are often high in trans fats, which can increase the risk of heart disease, stroke, and diabetes. Air fryers, by reducing the amount of oil used, lower this risk. Additionally, air frying can reduce the amount of acrylamide, a chemical formed during high-heat cooking methods like frying, roasting, and baking, which has been linked to cancer.

While air frying has benefits, it's important to note that it's not a magic solution to making unhealthy foods healthy. Air fryers won't remove saturated fat from bacon or trans fats from processed foods.

One study found that air frying fish increased the levels of cholesterol oxidation products (COPs), which are linked to an increased risk of heart disease and cancer. However, adding fresh herbs like parsley and chives can help reduce these COPs.

Air frying may also affect the omega-3 fatty acids in fish, which are beneficial for heart health.

Tips for Healthier Air Frying:

• Choose healthier foods to air fry, such as vegetables and lean proteins.
• Use minimal oil, and opt for healthier options like olive oil or avocado oil.
• Avoid reusing oil.
• Avoid overcrowding the air fryer basket to ensure even cooking.
• Experiment with seasonings to enhance the flavour and reduce the need for added salt or fat.

In conclusion, air fryers can be a healthier alternative to deep fryers, but they are only as healthy as the food you put into them. They can be a useful tool for reducing fat and calories, but it's still important to prioritise nutritious food choices and a balanced diet.

Frequently asked questions