Air Fryers Do Not Promise A Healthy Diet

Air Fryers

An air fryer is the current pride of contemporary home cooking. It’s a kitchen convenience that cooks by moving hot air over the food through the convection method.

Air fryers are designed as an alternative to traditional deep frying. It is promoted as a secure and fortified means to enjoy your well-liked fried foods.

What is bad about air fryers? An air fryer cannot ensure a healthy diet. It can produce unhealthy compounds that may cause health issues, including cancer, heart disease, obesity, diabetes, etc.

In the article, you will find out the adverse results of using air fryers. You will also discover foodstuffs that you can’t cook using the air fryer. You will also learn the healthy ways to use an air fryer.

Adverse Results Of Air Frying

Air fryers have received great demand because of the comfort of preparing a great variety of fast food. It has been publicized that air fryers are means of tasting fried foods not having adverse health results.

But many individuals are worried about the potential health issues of using this new way of cooking. They are uncertain about the said benefits of air-frying.

They Do Not Promise A Healthy Diet

A healthy diet in every part of life helps to protect a range of noninfective conditions. But a lot of individuals are consuming foods high in fats, salt, and sugar.

They have also changed their lifestyles in preparing their food with contemporary appliances, just like air fryers.

Air fryers can offer more healthy food choices compared to deep frying. But substituting deep-fried foods using air-fried foods does not promise a healthy diet.

Individuals should consider a diet packed with vegetables, lean protein, whole grains, and fruits for the best possible health.

Air Fryers Can Produce Unhealthy Compounds

It’s useful to identify the process when looking at the possible health risks of an air fryer’s cooking method. Some studies would show that there are harmful compounds that may cause health conditions.

1. Acrylamides

Acrylamides are produced in an outcome between sugars and asparagine when frying starches like fries at high temperatures.

According to National Cancer Institute, this compound has connections with cancer risks like kidney, ovarian cancer, and uterine.

Because air fryers take longer cooking preparations, acrylamide formations would be higher in air-fried cooked foodstuffs.

2. Carcinogens

Carcinogens are cancer-causing compounds that form in any cooking procedure and with the use of frequent cooking oils.

Repeated use of cooking oils has been tied to cancers in different studies. It has been connected to the reactivation and spread of colon and breast cancers.

Luckily, foods cooked in air fryers take out the need to reuse cooking oils.

3. Cholesterol Oxidation Products (COPs)

There are some things that air-frying might not be good for you. In a finding, the high temperatures that cook fish in air fryers relate to the production of COPs.

Cholesterol oxidation products develop when the cholesterol in fish or meat breaks up during cooking. Research links this compound to heart disease, diabetes, cancer, and other illnesses.

In research, the number of COPs can be lowered when you put on fresh parsley or chives or a combination of both. These herbs serve as antioxidants to lessen the COPs in foods cooked in an air fryer.

Possible For Food Poisoning

Food poisoning is prevalent with any cooking technique, and it’s essential to review the corresponding risk. A study took place with frozen breadcrumbed chicken strips cooked in the air fryer, toaster oven, deep fryer, and oven.

Deep frying was most successful in removing the bacteria. The toaster oven and air fryer were carried out badly.

It shows that cooking directions found in packaging for deep fryers might not be passable for cooked foods in air fryers.

Fats And Oils

Some oils are healthful compared to others, but excessive use of any oil may be harmful. Fats and oils have calories.

The consumption of increased calories can result in obesity. Being obese or overweight is deemed dangerous for different kinds of cancer like the pancreas, thyroid, colon, and others.

Overall, less oil is required when cooking with an air fryer compared to a deep fryer. Periodically, a small quantity of oil is needed, and together with breadcrumbs, a spoonful would be enough.

Foods You Can’t Cook Using Air Fryer

Cooking gurus commend using an air fryer for cooking frozen foods, bacon, chicken wings, baked cookies, etcetera. Nobody can deny that the air fryer is amazing and makes faster results.

Regardless of its innovativeness, you want to ignore using the air fryer for certain foodstuffs. These foods will dry and cause a mess.

Battered Or Wet Foods

Air fryers are not designed to handle wet, coated, or battered foods like fish, corn dogs, etc. You can’t put a wet batter inside the air fryer since it will leak while the food fries.

If you’re craving the crunchiness, you can go creative by coating your food with breadcrumbs or cornmeal. Then mix spices and herbs before moving in the air fryer basket.


Air fryers can make food get dry, just like broccoli. Broccoli, in the absence of oil, could turn into flakes. But luckily, air frying broccoli isn’t a failure at all.

Air fryers cook vegetables faster than ovens, so methods need to be modified to resist the high temperature.

Experts recommend cutting the sprouts into identical shapes since small sizes won’t fry quicker and dry off. Cast the broccoli with ground spices to prevent it from burning. The real formula is adding a spoonful of water underneath the air fryer.

The broccoli pieces are more feasibly tender and prevent them from burning. You’ll consume broccoli quicker without the terrible flavor.

Whole Chicken

Air fryers are innovative kitchen appliances that can cook French fries and munchies. Its capacities are minimal when it comes to a whole chicken.

The cooking stand or basket is tinier in space compared to an oven. The half of the chicken nearest the heat source will roast before the other half cooks thoroughly.

The problem is you’re stuffing the air fryer basket if you fry the whole chicken. Hot air must circulate so that the air fryer can work.

To properly cook a chicken in the air fryer, you should put pieces at one time. Keep the chicken breast facing down and the skin facing up because the heat comes from above.

This technique will ensure the chicken skin is crunchy and the meat remains juicy. You can also prick small holes in drumsticks and thighs to melt down the fats.


Melting a typical grilled cheese or preparing homemade jalapeño in air fryers may create problems. Cheese yogurt can be tasty, but just like batter, the melt creates a huge mess.

Cheese is a kind of food that, when you cook, needs some variations. One technique is to fold the cheese slices inside the bread so that the air fryer won’t burn the cheese.

For cheeseburgers, you can use aluminum foil to avoid overspill and mess. You can roll up the aluminum foil to continue air circulation and use cooking spray to root out the foil.

Medium-Rare Burgers

Burgers are proven popular, and anybody has an option on how to prepare them. The exact medium-rare burger will showcase stretchy or elasticity.

Frying a medium-rare burger in an air fryer is confusing since the air circulation isn’t for the variations of a burger. The perfect temperature for a medium-rare burger is 130°F, creating a red-pink and melting on the inside.


Air fryers are intended to cook dry food conveniently by moving hot air in the compartment. Rice with grains that need to be submerged in water can’t be cooked using an air fryer.

The heating coil and the fan is not hot enough to boil the water. Hot water will not enable the grains to boil well.

You can cook rice, pasta, and grains in an air fryer by adding a little oil for a crunchy result. To make it even more appealing, you may also add sriracha, some veggies, and egg.

Raw Vegetables (They Become Mushy)

Some vegetables are a success when cooked in an air fryer. Others are failures, just like preparing broccoli in an air fryer. An air fryer doesn’t feature the frying effect over raw vegetables. It will turn out mushy and tasteless.

Frozen vegetables are better off when cooked in an air fryer. It has more moisture because of the ice. Raw vegetables without oil or moisture will dry out in an air fryer. Despite that, frozen vegetables maintain their minerals and vitamins.

Excessive Dry Seasonings Can’t Be Used in an Air Fryer

Regardless of an air fryer’s diverse design, you can’t use dry seasonings like pepper, salt, and other light seasonings. The seasoning will detach and scatter in the container instead of pasting and seasoning the food. It might clog the appliance and even be a waste of your seasonings.

The formula to season the food is to coat with a bit of oil or mustard. It will let the seasoning attach to the food and give an enjoyable flavor.

Olive Oil (Can Emit Smoke And Overdone)

Because of the high temperature moving inside the air fryer, olive oil is not recommended. The heat will let the olive oil emit smoke and result in a terrible taste.

Healthy oils like olive oil are an important staple food. It has good and healthy fats that originate from plant-based oils. If you want to incorporate olive oil in your food through air frying, add a little quantity.

Leafy Green Vegetables

Leafy green vegetables that are cooked through air frying should be chosen carefully. Cooking experts recommend avoiding light leafy veggies.

The leafy veggies might be overcooked or uneven because of the enforced heat circulating in the air fryer. Burned or overcooked foods could be carcinogenic.

One alternative that you can cook in an air fryer is kale chips. You can cut it into small pieces and spread it evenly in the container.

Coat it using a bit of oil and toss it with salt and seasonings of your choice. You can avoid overcooking the kale chips by turning the timer for about 4 to 5 minutes.

Chicken Wings

The chicken wings are not a sure-fire meal for an air fryer. The air fryer’s heat will dry the chicken and make it split and with a callous texture. It would help if you were watchful when air-frying chicken wings to avoid complications.

Experts recommend that to come up with crunchy chicken wings, spread some egg and sprinkle with oil. The coating will stick on the outside, and you can also add some herbs for that extra flavor.

Toasted Bread

Toasting bread is not ideal when it comes to air fryers. The toaster oven is different from an air fryer because of the combination of hot air in a limited space.

The small container and high-pressure fan will spread the crumbs all over the container. It only shows that air frying is not the ideal to toast your bread.


The air fryer is not hot enough to make a bowl of popcorn. Experts say that you need to get 400 degrees for the popcorn to set off. Most air fryers don’t possess that kind of heat. But a brand of air fryer sells a drum add-in that will enable popcorn to pop.

Salmon And Other Fish

Overcooking a salmon is considered a common mistake. The ideal way to cook salmon or other fish is to check it regularly to avoid overdone.

Cooking salmon and other fish using an air fryer are not ideal since it can be overcooked while multi-tasking.


Just like chicken, steak doesn’t do good in air fryers. Chunkier cuts of steak can be a raw deal if you cook them to this extent. Burger patties may end up well done, while steaks may have trouble resulting in a perfect medium-rare.

Cooking steak in an air fryer will take so much time to be inspected during the method. Experts recommend a meat thermometer if you want to prepare steak using the air fryer.


Cookies are one of the best foods to prepare in an air fryer, especially ready-made frozen cookies. Baking in an air fryer is a mess, just like baked goods like cake.

It is challenging when you put the cake on the container and put a cover to blow around.


Bacon is lean and oily meat that is perfect for air fryer cooking. The hot air circulating can cook the meat in a grand flavor. However, the entire experience could become a total mess.

The air circulates at high rates blowing the bacon oil throughout the inside of the air fryer. The spreading of the hot air can make crunchy bacon and a total mess inside the air fryer.

Experts recommend using turkey bacon or vegan bacon to lessen after-meal clear-up.

Dry Food

A food dehydrator is different from an air fryer. These kitchen gadgets use air and electricity for cooking, but the air fryer diffuses air faster. Generally, the small bits of fruits, beef, or anything you want to dry out won’t work in an air fryer.

Air fryers can do it, but you need to keep your food all set while the air is circulating.

Healthy Ways To Use An Air Fryer

Air fryers are great kitchen appliances that every health-conscious should possess. Basically, it is a tiny convection oven that works by circulating hot air around your food.

It can transform your food into that perfect crisp without the oil or butter that you typically need.

If you are cautious of not inducing health issues to yourself, here are healthy ways of using an air fryer:

  • Abstain from frying vegetables in your air fryer. The high temperature might ruin the vitamins, minerals, protein, and folic acid.
  • Processed foods shouldn’t be cooked in an air fryer because the oil or fats they bring is unhealthy.
  • Synchronize the air fryer’s temperature to about 180° Celsius. This pace guarantees that your food is not overdone and not any cancer compounds are formed.
  • Specify the timer on your air fryer to make sure that your food is not overcooked.
  • Use your air fryers moderately, perhaps no more than twice a month.


To sum it up, an air fryer is a commercial kitchen appliance that can make fried foods like chicken, chips, and fries. It operates by circulating hot air throughout the food to make a crisp and crunchy surface.

If someone has prepared food in an air fryer, it’s healthier than the other food.

The study on the results of air-fried foods is presently minimal. But specialists usually recommend that individuals should control their eating of fried food generally. Make sure that you include other cooking methods into your eating for the best possible health.

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