While air fryers have been around for over a decade, their popularity shows no signs of slowing down. Many boast them as a healthier alternative to deep-frying, promising crispy, golden results with little to no oil. But with growing concerns around high-heat cooking and potential toxins, are air fryers in fact the health hero they’re made out to be? We take a closer look at the facts.
Are air fryers a healthier cooking alternative?
When compared to deep-frying, air fryers are undoubtedly a healthier alternative. Deep-frying requires large amounts of oil, which, when heated, saturates food with excess fat and calories. Repeatedly heating oils to very high temperatures can also trigger chemical changes linked to increased cholesterol levels, inflammation, and higher risks of heart disease.
However, when air frying is compared to other cooking methods, such as boiling, steaming, roasting, or pan-frying, the answer becomes less clear.
While air fryers use significantly less oil, they still rely on intense circulating heat. This can cause food to cook (and sometimes burn) more quickly, potentially reducing nutrient content – similar to conventional ovens. That said, air fryers do offer a middle ground. They deliver the cripiness many people crave using far less oil than deep-frying, resulting in fewer calories and less fat overall. However, high temperatures bring another consideration into play: acrylamide.
What is acrylamide?
Acrylamide is a chemical that can form naturally when certain foods are cooked at temperatures exceeding 120ºC. It’s also used in the production of plastics, paper, glues, and certain cosmetics.
In cooking, acrylamide forms during the Maillard reaction – the process responsible for browning and flavour development – with sugars and amino acids causing this reaction under high heat. Starchy foods, such as potatoes and other carbohydrates, are particularly prone to higher acrylamide levels.
Current research suggests that acrylamides do not directly cause cancer in humans, although studies are ongoing. However, high levels of exposure and consumption have been linked to adverse effects such as numbness in the hands and feet, skin irritation, and muscle weakness. There is no official “safe” level of dietary acrylamide.
Acrylamide is commonly found in baked, fried, roasted, and toasted foods, including bread, crackers, chocolate products, and even canned olives. Levels tend to be higher in foods that are overcooked, burnt, or very darkly browned.
The bottom line
As with most things in nutrition, moderation is key.
If your goal is maximum nutrient retention, especially for vegetables and fish, steaming and boiling are your best bets. If you’re craving something crispy without the heaviness of deep-frying, then air frying is a smart and practical alternative.
The healthiest approach is variety: choosing the most suitable cooking method for each ingredient and avoiding excessive high-heat cooking where possible. As the saying goes, there really is such a thing as too much of a good thing.
Air fryers aren’t a miracle solution, but they’re not the villain either. Used thoughtfully and as part of a balanced cooking routine, they can absolutely have a place in a healthy kitchen.
Compiled by Annemieke van Nieuwkerk
First published on Food and Home
