How to Make Healthy Food in an Air Fryer

Many people are touting the benefits of using an air fryer. Using less oil is healthy, right? But the fact is the health benefits of using an air fryer depend on what you put in it.

That means being conscious of what food you are cooking and what oil you use, according to Good Housekeeping. It’s not as simple as just pushing a button and presto, healthy food.

“Air fryers use rapid hot air circulation to cook food, creating a crispy exterior similar to frying but with significantly less oil,” Stefani Sassos, MS, RDN, CDN, NASM-CPT, the nutrition and fitness director at the Good Housekeeping Institute said in Good Housekeeping. “Because you use little to no added fat, the calories and saturated fat in your meals can be greatly reduced compared to traditional deep frying.”

The Benefits of Using an Air Fryer
While fried food, like chicken or French fries, are delicious, cooking food in oil has been linked to heart disease and diabetes, stressed WebMD. That’s where air fryers come in.

Using less oil can cut up to 80 percent of calories because the food does not absorb the oil the way it does when fried in a pan or deep-fat fryer. Using an air fryer also cuts down on the chemical called acrylamide that has been linked to cancer.

Air fryers are also easy to use and require less cooking time, so they are beneficial for people who have little time to prepare meals.

Make Food Cooked in an Air Fryer Healthier
What goes into your fryer directly affects the health quality of what comes out, according to Good Housekeeping. Since the fryer is very versatile, you can cook vegetables and proteins in it. Some vegetables work better than others, but some of the best ones to use include sweet potatoes, broccoli, and zucchini.

It is best to use lean proteins in your air fryer like chicken breast, chicken wings, and fish. Use food that has not been pre-fried and doesn’t have sauces. You can cook chicken wings in just 20 minutes.

It is also important to use healthy oil in your air fryer. While any oil can be used, Caitlin Sloane, MS, RDN, a nutritionist based in Portland, Oregon, told Good Housekeeping, that you should use healthy fats that are rich in heart health benefits.

She said, “for higher-heat cooking (above 350°F), avocado oil is a good option. For lower-heat (under 350°F), extra-virgin olive oil is a great option.”

While air frying is a healthier option, frying bacon or Oreos in it isn’t going to make these foods good for you. Eating healthy is a choice, and using an air fryer instead of deep fat frying is one way to enjoy the foods you love.