Are Air Fryers Healthy? Dr. Michael Klaper

Today, a viewer asked, "What do you think of air fryers?" Quite honestly, I'm not a big fan of air fryers. While they are a healthier alternative to classic oil frying, air fryers still subject food to high temperatures that can negatively affect its nutritional value.

The Downside of Air Fryers

Air fryers use high temperatures, similar to traditional frying, but without the excessive oil. However, this intense heat can still be damaging. Cooking food at hundreds of degrees can destroy vital nutrients, such as proteins, vitamins, phytonutrients, and antioxidants. These are essential for promoting tissue repair and overall health.

Nutrient Damage

When food is exposed to high heat, even in an air fryer, delicate molecules can break down. This degradation leads to biologically inert substances, meaning the food loses its beneficial properties. Worse, it might produce harmful compounds like free radicals and oxidized proteins, which could negatively impact your health, particularly your arterial walls.

Healthier Cooking Methods

The safest way to cook food is by using water-based methods, which involve lower temperatures. Here are three methods to consider:

1. Steaming Vegetables: Steaming is gentle and helps retain nutrients. Place your vegetables in a steamer for 6-10 minutes to cook them without excessive heat.

2. Adding Hot Water: This method is ideal for softening starches. It’s how you prepare oatmeal or rice. Adding hot water is gentle on proteins and antioxidants, preserving their nutritional value.

3. Cooking with Water: Making soups or stews involves cooking food in water. Although you may lose some water-soluble vitamins like vitamin C, you can compensate by eating fresh salads and fruits.

Conclusion

In summary, I don't recommend air fryers due to the potential damage they cause to food's nutritional content. For healthier cooking, use steaming, hot water, or water-based cooking methods. These techniques help retain nutrients and minimize the formation of harmful compounds.