Vandana Bhairwa
There’s no denying that fried food tastes scrumptious, however, it isn’t the healthiest option. Eating fried foods regularly can increase your risk of obesity, heart disease, and other health issues. Air fryers are revolutionizing the way we cook! They provide us with healthier and lower-fat fried food options all while using far less oil than traditional cooking methods. Air fryers have been gaining immense popularity in recent times, making them a must-have kitchen appliance for any home chef.
Ever wonder how an air fryer works? Do you know the benefits and drawbacks of using one or if it’s a healthy option? Does your electric bill increase when you use one, and which is better – an air fryer or a microwave oven? Worry no more because this article has got all the answers to these questions, giving you essential information that will help guide your decision-making.
How Do Air Fryers Work
The air fryer uses a fan and heating element in order to circulate the hot air around the food. This ensures that the food is evenly cooked. The fan also helps to expel excess fat and oil, resulting in a lower-fat version of your favorite fried foods!
Are Air Fryers Actually Healthy?
What kind of food you select for an air fryer makes all the difference. Fresh fruits, veggies, and other whole foods can be transformed into healthier options with a fraction of oil than traditional methods require. The air fryer is therefore your go-to appliance when it comes to creating healthy meals that taste great – but deep-fried snacks like french fries or chicken wings will not become healthier just because they are cooked in an air fryer.
Health Benefits of Using an Air Fryer
Well, there are many. Here are a few big ones:
Weight Loss
Consuming fried foods excessively can be a dangerous habit, as it can lead to an overload of calories and fat, increasing the likelihood of obesity. However, an air fryer offers a viable solution for those wanting to reduce their oil intake while still enjoying delicious meals. With just a minimal amount of oil needed in the cooking process, you can enjoy all your favorite dishes without the extra calories that come from deep-frying.
Use Less Oil and Lower Fat
Imagine the crisp crunch of your favorite deep-fried food without having to use all that oil. The air fryer offers a healthier alternative, using only one cup of oil in comparison to the three cups needed for traditional deep frying recipes.
Cut Calories
Fried foods are chock full of fat and calories, which can lead to weight gain and other dangerous health conditions. On the bright side, air fryers use little to no oil but still cook up delicious snacks – cutting your calorie intake by as much as 80%.
Preserve Nutrients
Thanks to air fryers’ use of convection heat, we can preserve crucial vitamins and polyphenols in plants that are typically lost through other cooking methods. These include Vitamin C and polyphenols, which play a vital role in our health and well-being.
The Lower Level of Acrylamide
Acrylamide is a hazardous carcinogen that develops when starchy foods, like potatoes, are cooked at high heat (248 degrees F and higher). Thankfully, air frying can reduce the acrylamide compound by up to 90% compared with deep fat frying. Consequently, cutting back these levels consistently results in better health for you and your family.
Safer Than Deep Frying
Deep frying poses the risk of dealing with hot oils and potential fires if not done correctly. An air fryer eliminates this issue altogether by serving as a safer alternative, removing any possibility to deal with scalding liquids or disastrous fires. With an air fryer, you can rest assured knowing your kitchen is secure while still satisfying all of your deep-fried food cravings.
Less mess and smoke
An air fryer is a godsend for those who struggle with smoke and fumes; not only does it create less of a mess than traditional cooking, but the tiny amount of emissions released can be easily taken care of by an ordinary air purifier.
Downsides of Using an Air Fryer
Everything comes with its pros and cons, air fryers are no exception. Here are a few downsides to consider when deciding if you should buy an air fryer:
Less mess and smoke
An air fryer is a godsend for those who struggle with smoke and fumes; not only does it create less of a mess than traditional cooking, but the tiny amount of emissions released can be easily taken care of by an ordinary air purifier.
Not all healthy
Despite the fact that air-fried meals are healthier than deep-fried ones, it’s still important to remember that these items are still considered “fried” food. If you rely on your air fryer every day and use oils excessively when cooking, there could be adverse health implications.
Excess consumption of fried foods can lead to weight gain. To stay healthy and reduce your risk for such issues, it is highly recommended that you limit your intake of deep-fried dishes.
Not all oils are Bad for Health
It’s true that lowering the quantity of oil and calories we consume is advantageous for our health, but not all oils are necessarily unhealthy. Olive oil, avocado oil, and coconut oil can help us absorb fat-soluble vitamins from what we eat! Even so, there are still ways to learn how to cook with less or no cooking grease as well as dispose of it correctly – so you don’t have to completely eliminate these beneficial fats even if you own an air fryer at home.
Not all food can be air fried
Air frying is known to be healthier than deep-frying due to its use of less oil, yet cooking certain fatty fish such as sardines in an air fryer can cause the number of healthy fats within them to decrease, resulting in an increase in oxidation products that could detrimentally affect cholesterol levels.
Quality of the Air Fryer Matters
Who doesn’t adore a good bargain? But when it comes to air fryers, opting for quality is the best course of action. Cheaper models typically contain hazardous materials and plastics that release noxious chemicals into your food. Some affordable model under 5000 works wonder available with some advanced features.
High Price Tag
Air fryers come with a hefty price tag compared to traditional deep-frying methods – usually between 10- 15K depending on the model. Although it might seem like an expensive purchase, the health benefits and convenience of having an air fryer in your kitchen will quickly outweigh the cost.
Some Quick and easy Recipes you Simply Must try
PS: As a committed vegetarian, I will stick to veggie recipes only. However, an air fryer can take non-vegetarian dishes to the next level as well- check the internet you’ll find them.
French fries:
Cut your potatoes into cubes, season with salt and pepper of your preference, brush the pieces in olive oil for a healthy touch – then let the air fryer work its magic. Almost all air fryers come with a pre-setting for french fries.
Pizza:
Preheat your air fryer to 350-400°F (200°C) and place the pizza crust in its basket. Then spread tomato sauce all over, leaving a bit of border around the edges. Top it off with shredded cheese and desired toppings, then put it back into the air fryer for 8-10 minutes until golden brown and mouthwateringly melty! Remove from heat once done; let cool down before slicing up so you can enjoy every cheesy bite!
Veggie Fritters:
Fritter is a dish we Indians can barely resist. To make crispy fritters, blend your favorite vegetables, chickpea flour, salt, and chili to taste in a big bowl until everything is incorporated. Subsequently preheat your air fryer up to 400°F (200°C) for the best results.
To ensure the fritters don’t stick, lightly spray the basket with oil. Gently spoon one tablespoon of the mixture into your basket and shape it into equally-sized balls. Make sure to leave enough space between them in order for them to expand while cooking. Let the fritters cook for 10-12 minutes or until they achieve a golden brown hue and enjoy them with your favorite chutney!
Roasted Vegetable Skewers:
Need to whip up a quick meal using some of the veggies in your pantry? Do try this recipes.
To begin, prep your favorite vegetables by cutting them into chunks and threading onto wooden skewers. Give the skewers a light coating of cooking spray and shower with preferred seasonings (like salt, pepper, garlic powder). Then just place in an air fryer set to 400°F for 8-12 minutes until they’re tender enough to relish!
Roasted Chickpeas & Tofu Salad:
Combine 1 cup of chickpeas and 1/2 cup of diced tofu, then drizzle with a tablespoon of olive oil. Sprinkle your favourite spices – think cumin, paprika or garlic powder for an extra-flavourful kick! Then fire up the air fryer at 400F for 20 minutes and don’t forget to give it a shake halfway through cooking.
Conclusion
Overall, Air Fryers may seem expensive but are an invaluable addition to any kitchen. Not only can air fryers offer healthier options than deep-frying, but they also provide the perk of added convenience and flavor. Moreover, because it uses much less cooking grease than traditional methods, you won’t have to worry about dealing with messy disposal.
