You’ve probably heard the buzz around air fryers, the kitchen appliances that promise crispy, delicious food without the guilt of using oil, offering a healthier solution to our cravings for fried favourites. But is it all that?
Miranda Mondlane from Witbank in Mpumalanga says she decided to try out an air fryer when the appliance gained massive popularity, and she has enjoyed its benefits ever since.
“Having an air fryer has made life much simpler. I find it much more convenient than an oven. “
“It allows me to enjoy fries and zinger wings without having to deep fry them, so I’ve been consuming less fat ever since and have had no inconvenience or negative effects from it.”
Miranda Mondlane
Learning to cook with an air fryer
“I would recommend anyone who has a busy schedule and is looking to cook healthier meals to try an air fryer,” says Mondlane.
For Nkosinathi Masina from Tsakane in Gauteng, air frying was never a priority. He says receiving an air fryer as a gift, however, shifted his cooking habits.
“I was not in a hurry to acquire an air fryer since I am still in the process of learning how to cook. I believe it’s best to drive a manual and, once you master it, move to auto.”
While he appreciates the convenience the air fryer offers, Masina also feels that it takes away some of the joy of traditional cooking.
“I use the air fryer about twice a week. It does make food less greasy, and I love its convenience and how it makes things so much easier. But it also takes away the thrill and excitement of being in front of the stove and being on your toes so that your food does not burn. I think it makes us lazy too; hence, I hardly use it for my dishes.”
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Health benefits of air frying
Kwazulu-Natal dietitian Nqobile Muyambo explains that air frying offers a couple of health benefits. These include:
- Using a lot less oil compared to deep frying, thus reducing the total fat content (especially the bad fat) of the food item.
- Low-fat diets with low total cholesterol help reduce the risks of high blood pressure and heart disease.
- Lowering the fat content helps to lower the total calories consumed per meal.
- According to a study published in 2020, food air-fried correctly retains its moisture content and thus the nutrient content.
- Air-frying produces less acrylamide.
Muyambo notes that despite its many benefits, it is still not 100% safe. She explains that food cooked in an air fryer still does contain traces of acrylamide and other polymers, especially if food is cooked at high temperatures for a prolonged period.
“Acrylamide is a potential carcinogen formed during high-heat cooking such as deep frying, roasting, baking, etc. Acrylamide usually forms in plant-based foods like potatoes and grains; this means meats, dairy, and fish have very low amounts of it,” she explains.
“Additionally, air fryers require proper cleaning and maintenance to prevent bacterial growth. Some models may also contain non-stick coatings with potential health risks. Lastly, air frying may not achieve the exact same taste and texture as deep-frying.”
Reducing risk
To maximise the health benefits of air frying, Muyambo suggests several techniques.
“Optimising air-frying conditions can help minimise harm. Pat drying foods before cooking, using minimal oil or oil sprays, and cooking at appropriate temperatures can reduce acrylamide formation. Regular cleaning and maintenance of the air fryer are also crucial.”
While air frying is a healthier alternative, Muyambo reminds us that portion sizes and ingredients still matter.
“The air fryer cannot work miracles. It cannot automatically remove saturated fats from your schnitzel or the sugar in your dessert.”
Dietitian Nqobile Muyambo
“The type of food being cooked is crucial. Healthier foods, like vegetables and lean proteins, benefit most from air frying. Air frying should be part of a balanced diet.
“Always follow manufacturer guidelines and safety precautions when using an air fryer. Experimenting with different cooking times and temperatures can help achieve optimal results. Remember, air frying is a healthier alternative, but a balanced diet with varied cooking methods and a healthy lifestyle are essential for overall health,” Muyambo advises.
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