When it comes to whether air fryers are healthy, the answer is not a simple “yes” or “no”, but a predicated “yes.” The air fryer is a healthier option than traditional deep frying, and how healthy it is ultimately depends on how you use it.

1. The "health advantages" of air fryers

Significantly reduce oil consumption, fat and calories:
Traditional frying: Food is soaked in hot oil, which absorbs a lot of fat and causes a sharp increase in heat.
Air fryer: You only need to brush a thin layer of oil on the surface of the food, or even use no oil at all (for foods that contain oil such as chicken wings and pork belly), and use hot air circulation to simulate the frying effect. This can reduce the fat content of the final product by 70% - 80% and naturally reduce the calories significantly.

May reduce the generation of harmful substances:
When fried at high temperatures, starch-rich foods (such as potatoes and French fries) are prone to produce acrylamide, a potential carcinogen.
Research shows that using an air fryer to make French fries can reduce the acrylamide content by up to 90% compared to traditional frying. This is because the temperature is usually easier to control without a large amount of oil as a medium.

Retains nutrients and tastes similar to:
The rapid heating of the air fryer can better retain the nutrients in the food compared to long-term boiling (which can cause the loss of water-soluble vitamins).
It provides a crispy texture similar to deep frying, satisfying people's desire for "crispy" food while avoiding excessive intake of fat.

2. "Health hazards" that need attention

Common risks of high-temperature cooking:
Despite the reduction in acrylamide, air fryers are still high-temperature cooking (usually over 180°C). Any high-temperature cooking (including frying, grilling, baking) may result in the production of two potentially harmful substances:
Acrylamide: Produced in foods high in carbohydrates and protein.
Heterocyclic amines and polycyclic aromatic hydrocarbons: produced when meat is cooked at high temperatures.

Air fryers only reduce the risk, not eliminate it entirely. It's no more dangerous than oven baking or grilling, but it's not risk-free either.

An air fryer is just a cooking tool. If you often use it to cook highly processed frozen foods (such as frozen French fries, chicken nuggets, onion rings), even if you add less oil, these foods themselves may still be high in sodium, saturated fat, and contain various additives. It doesn’t make unhealthy ingredients healthy.

3. How to make the air fryer healthier?

The key is how you use it

Choose natural, whole ingredients: Use it to cook fresh vegetables (like broccoli, asparagus, sweet potatoes), tofu, fish and shrimp, and lean, unseasoned meats.

Choose processed foods carefully: Minimize the use of pre-made frozen fried foods.

Control the amount of oil: Even healthy oils (like olive oil) should be used in moderation. Many foods already contain oil, so no additional oil is needed.

Avoid too high temperatures and too long times: On the premise that the food can be cooked, try to use lower temperatures and shorter times to avoid burning.

Balanced Pairings: Serve food cooked in the air fryer with salads, whole grains, and more for a nutritionally balanced meal.