Advertised as a healthy, guilt-free way to enjoy your favorite fried foods, air fryers have become a popular kitchen appliance.

They’re claimed to help lower the fat content of popular foods like french fries, chicken wings, empanadas, and fish sticks.

But just how healthy is cooking with an air fryer?

This article will take a look at the evidence and determine if the benefits of using an air fryer really outweigh the risks.

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Nadine Greeff/Stocksy United

An air fryer is a popular kitchen appliance used to make fried foods such as meat, pastries, and potato chips.

It works by circulating hot air around the food to produce a crunchy, crispy exterior.

This also results in a chemical reaction known as the Maillard reaction, which occurs between an amino acid and a reducing sugar in the presence of heat. It leads to alterations in the color and flavor of foods (1).

Air-fried foods are touted as a healthy alternative to deep-fried foods, thanks to their lower content of fat and calories.

Instead of completely submerging the food in oil, air-frying requires just a tablespoon of oil to achieve a similar taste and texture to deep-fried foods.

Deep-fried foods are generally higher in fat than foods prepared using other cooking methods.

For example, a chicken breast that has been fried contains more fat than an equal amount of roasted chicken (2, 3).

Some brands claim that using an air fryer can help cut fried foods’ fat content by up to 75%.

This is because air fryers require significantly less fat than traditional deep fryers. While many recipes for deep-fried dishes call for up to 3 cups (750 ml) of oil, air-fried foods need only about 1 tablespoon (15 mL).

This means that deep fryers use up to 50 times more oil than air fryers and, while the food does not absorb all of that oil, using an air fryer can significantly cut down on the overall fat content of your food.

One study compared the characteristics of deep-fried and air-fried french fries and found that air-frying resulted in a final product with substantially less fat but a similar color and moisture content (4).

This can have a major impact on your health, as a higher intake of fat from vegetable oils has been associated with an increased risk of conditions like heart disease and inflammation (5, 6).

Deep-fried foods aren’t just higher in fat, but they’re also higher in calories and may contribute to weight gain.

One study of 33,542 Spanish adults found that a higher intake of fried foods was associated with a greater risk for obesity (7).

If you’re looking to trim your waistline, swapping your deep-fried foods for air-fried foods may be a good place to start.

Clocking in at 9 calories in every gram of fat, dietary fat contains over twice as many calories per gram as other macronutrients like protein and carbohydrates.

Because air-fried foods are lower in fat than deep-fried ones, switching to an air fryer may be an easy way to help cut calories and help you manage your weight.

Besides being higher in fat and calories, frying food can create potentially dangerous compounds like acrylamide.

Acrylamide is a compound formed in carbohydrate-rich foods during high-heat cooking methods like frying (8).

According to the International Agency for Research on Cancer, acrylamide is classified as a “probable human carcinogen,” meaning that some research shows that acrylamide may be linked to cancer development (9).

The Environmental Protection Agency also finds that acrylamide is “likely to be carcinogenic to humans” (10).

Air-frying your food instead of using a deep fryer may help lower the acrylamide content of your fried foods.

In fact, one study found that air-frying reduced acrylamide by up to 90% compared to traditional deep-frying (11).

However, it’s important to note that other harmful compounds may still be formed during the process of air-frying.

Aldehydes, heterocyclic amines, and polycyclic aromatic hydrocarbons are all other potentially dangerous chemicals that are formed with high-heat cooking and may be associated with a higher risk of cancer (12).

Further research is needed to determine how air-frying may affect the formation of these compounds.

Air-fried foods may be healthier than deep-fried foods in several ways.

They’re lower in fat, calories, and even some potentially harmful compounds that are found in traditionally fried foods.

If you’re looking to lose weight or lower your fat intake, switching to an air fryer may be a good choice instead of deep frying.

However, keep in mind that just because it may be a better option than deep-frying doesn’t mean that it’s the best option when it comes to your overall health.

Although air-fried foods may be healthier than deep-fried foods, it’s important to remember that they are similar to fried or roasted food when cooking with oil.

Many studies have shown that eating fried foods may be associated with numerous negative effects on health.

For example, a study of 15,362 people found that eating more fried foods was associated with a greater risk of heart failure (13).

Other research has shown that regularly eating deep-fried foods may be associated with a higher risk of certain types of cancer, including prostate, lung, and oral cancers (14, 15, 16).

Frequently eating fried foods has been associated with other conditions, such as type 2 diabetes and high blood pressure (17, 18).

While research on the effects of air-fried food is explicitly limited, try to limit your consumption of fried foods to help promote better health.

Instead, opt for healthier cooking methods to help avoid the negative effects of fried foods such as boiling, steaming, or stewing. Boost flavors by adding fresh or dried herbs.

Compared to deep-frying, using an air fryer can reduce the amount of fat, calories, and potentially harmful compounds in your food.

However, air-fried foods may be similar to conventionally fried foods when cooking with oil, and eating them regularly may be associated with negative health conditions.

Although air fryers may be a better alternative to deep fryers, limiting your intake of fried foods altogether is the best option when it comes to your health.