2023-08-31 18:00:50
The air fryer is a household appliance that is in fashion. Does it really have health benefits?
Last update: August 31, 2023
Because less oil is required for cooking, the air fryer is considered to care for people’s health. However, this appliance also has some potential riskswhich we are going to know next.
An air fryer air-fryer) is an appliance that can be used to prepare different foods. Convection cooking; and since it has an internal fan, it makes the air circulate at a higher speed.
In a sense, it works similar to an oven, but allows to achieve a texture and flavor similar to those of fried foods, without the need for large amounts of oil. Only a small amount is required.
Air Fryer Advantages and Disadvantages
Apart from what has already been stated, the device has other advantages:
It is easy to handle. A wide variety of dishes can be cooked. The tray and the rack of the device are washable. There are different types of containers to use in the air fryer.
As for the disadvantages, the following are noted:
Sometimes it takes longer for some foods to be cooked. There is a risk of burns if the pan or rack is touched. It may have a higher price than an oven. It consumes more power than other devices. Some models are a bit noisy.
How does the air fryer take care of health?
Currently, there is a growing tendency to prefer a healthier diet, which includes that it is low in additives, added sugars and fats. In this context, a device such as an air fryer is considered to be healthy.
low fat intake
The biggest health benefit of the air fryer has to do with the fact that it cooks with hot air. Therefore, no oil is used or very little is used. Even so, the taste and texture of the food can be similar to deep-fried.
This has a positive impact on the body, since different disorders associated with a high fat intake are avoided, such as obesity, high cholesterol levels, increased blood pressure and cardiovascular problems in general.
Preserves the properties of food
Another traditional option for cooking has always been to submerge food in boiling water. This allows not only cooking, but also the elimination of pathogenic microorganisms.
However, that process has the disadvantage that part of the flavor is lost, as well as some nutrients. It is claimed that some of the vitamin C and some of the B complex can be destroyed.
This is another point in favor of the air fryer to take care of health. Cooking can be achieved while maintaining the properties of the food. In some cases, up to 100% of the nutrients are preserved.
Lower acrylamide content
According to the International Agency for Research on Cancer (IARC), acrylamides are classified as probable carcinogens. They may be linked to the development of different types of cancer: ovarian, pancreatic, breast, and even kidney.
These substances are naturally formed when high-temperature, low-humidity cooking of starchy food products. Such is the case of potatoes or those that contain wheat flour: bread, cookies, cakes, among others.
Good news is that the air fryer cares for people’s health because allows to reduce acrylamides up to 90%. This, compared to frying in oil.
Lower rate of absorption of sugars
In a study by the University of Murcia, it was observed that starch gelatinization in potatoes cooked in an air fryer is also less. Thus, the rate of absorption of sugars may be slowerpositively affecting blood glucose levels.
Are there any risks?
So far, the air fryer is considered to take care of people’s health. However, some concerns have been raised regarding potential risks associated with its use.
In the first place, despite what has been previously indicated in terms of acrylamides, although the concentration of these substances decreases, they are still present. Therefore, said appliance does not guarantee the total disappearance of the risk.
Additionally, it should be noted that these are not the only harmful substances that form during cooking. Aldehydes, heterocyclic amines and polycyclic aromatic hydrocarbons, associated with a higher probability of developing cancer, can also be mentioned.
Lastly, it has been found that even when using an air fryer, cooking fish at high temperatures can induce oxidation of cholesterol. This metabolic process has been linked to coronary heart disease, atherosclerosis, and other chronic pathologies.
How to use the air fryer to take care of health?
In general, taking into account its possible benefits, this appliance can be a good ally for those who are willing to improve their eating habits, avoiding fried foods. Of course, you also have to use it properly.
In this sense, to minimize potential risks, it is convenient to take some precautions. For example, it is best to cook at 120 °Cto prevent the oxidation of cholesterol, as well as the formation of acrylamides and other harmful compounds.
Food must be thawed well beforehand, as is the case with chicken pieces. And also flip them during cooking, so they cook on both sides, thus reducing the risk of salmonella contamination.
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