Are air fryers harmful to human health?

From the Guidelines

Air fryers are a healthier alternative to deep frying and can be a beneficial addition to a balanced diet when used to cook whole, minimally processed foods. The key to maximizing the health benefits of air fryers lies in the choice of ingredients and cooking methods. According to a recent study 1, consuming fried foods more than 2-4 times a week increases the risk of chronic diseases such as type 2 diabetes, heart failure, obesity, and hypertension. However, air fryers use significantly less oil than traditional frying methods, reducing calorie intake by 70-80% and producing fewer potentially harmful compounds like acrylamide.

When using an air fryer, it's essential to prioritize whole foods like fresh vegetables, lean proteins, and other minimally processed ingredients to reap the most health benefits. Some key considerations for healthy air frying include:

• Avoiding overcrowding the basket to ensure even cooking
• Cleaning the air fryer regularly to prevent buildup of food residue
• Limiting the use of processed foods like frozen chicken nuggets or french fries
• Exploring a variety of cooking methods, such as braising, steaming, poaching, stewing, and microwaving, which minimize the production of potentially carcinogenic chemicals 1

By incorporating air fryers into a balanced diet and following these guidelines, individuals can enjoy the benefits of crispy, flavorful foods while minimizing the risks associated with traditional frying methods.

From the Research

Air Fryers and Human Health

• The use of air fryers as a cooking method has been considered a healthier alternative to traditional frying methods, as it uses little to no oil 2.
• However, a study found that air frying can increase the formation of cholesterol oxidation products (COPs) and decrease the essential polyunsaturated fatty acids in sardine fillets, which can be harmful to human health 2.
• The addition of fresh herbs, such as parsley, chives, or a mixture of both, as natural antioxidants can significantly reduce the levels of COPs in air-fried foods 2.

Balanced Diet and Healthy Aging

• A balanced diet that includes nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, has been linked to a lower risk of chronic diseases and better overall health in older adults 3.
• Specific dietary factors, such as adherence to a Mediterranean-style diet, Okinawa diet, Dietary Approaches to Stop Hypertension (DASH) diet, and caloric restriction, have been found to be beneficial for healthy aging 3.
• A healthy diet that includes adequate intake of protein, fiber, vitamin D, and omega-3 fatty acids can help maintain physical and cognitive function and prevent age-related diseases 3.

Mediterranean Diet and Its Benefits

• The Mediterranean diet is characterized by a high intake of fruits, vegetables, whole grains, legumes, nuts, fish, white meats, and olive oil, and has been found to have numerous health benefits, including reducing the risk of chronic diseases and improving immune function 4, 5.
• The use of olive oil as the main source of fat in the Mediterranean diet has been found to have positive effects on health, including reducing the risk of coronary heart disease and improving immune function 4.
• A balanced diet that includes a variety of foods and is low in saturated fats and animal protein, high in antioxidants, fiber, and monounsaturated fats, can help maintain optimal health and function 6, 5.