Oil-free fryers are increasingly becoming familiar companions for homemakers when preparing daily dishes. It not only helps bring delicious flavors but also protects the whole family’s health. Let’s learn about the health benefits of using an oil-free fryer!
How does an air fryer work?
Oil-free fryers, also known as vacuum fryers and air fryers, are the most popular kitchen appliances today. Unlike other kitchen appliances, an oil-free fryer cooks food with hot air, making the dish crispy and delicious without cooking oil.
The operating principle of the oil-free fryer is quite simple: a stream of hot air continuously circulates around the food, creating an effect similar to deep frying. Thanks to the smart frying basket design, the food is suspended and in direct contact with hot air from all sides, helping it cook evenly and quickly.
With an oil-free fryer, you can confidently prepare your favorite fried dishes without worrying about excess oil, bringing a delicious and healthy meal.
The difference between Air Frying and Deep Frying
Vegetable oils used for deep frying in fast food restaurants are often partially hydrogenated, creating artificial trans fats. This is a type of unsaturated fat whose molecular structure has been altered and is harmful to health. Although some natural foods also contain trans fats, the US Food and Drug Administration (FDA) has banned processed products containing artificial trans fats since 2020 because of the risk of cardiovascular disease.
When cooking oil is heated at high temperatures, especially during deep frying, it creates more trans fats, which increase the amount of bad cholesterol (LDL) in the blood, thereby increasing the risk of cardiovascular disease. Deep-fried foods, especially starchy fast foods, often absorb a lot of oil, contributing to the increased risk of obesity and other chronic diseases.
In contrast, using an air fryer helps reduce the oil needed when cooking. Foods prepared with an air fryer often contain little or no oil, thereby significantly reducing the amount of trans fat consumed, helping to protect heart health.
Health benefits of using an air fryer
If used properly, an air fryer will bring many benefits to human health. Specifically as follows:
Reducing the risk of chemicals in food
Traditionally, fried foods contain a significant amount of fat and calories and pose a potential health risk due to the formation of toxic substances such as acrylamide – a substance classified by the World Health Organization (WHO) as “possibly carcinogenic to humans”. Switching to an air fryer is a significant step forward in reducing the amount of acrylamide absorbed into the body.
Studies have shown that using an air fryer can reduce the amount of this substance by up to 90% compared to the traditional deep-frying method. However, to ensure a healthy diet, we should limit the consumption of fried foods, even when using an air fryer, because other harmful compounds can still form during high-temperature cooking.
Weight maintenance support
If you are a fan of fried foods such as french fries, fried chicken wings, grilled sausages, using an air fryer is a great way to reduce the amount of fat and calories in your food.
For example: 100 grams of chicken breast fried in an air fryer contains only 0.39 grams of fat, while fried in oil contains up to 13.2 grams of fat.
Retain nutrients in food
Although most cooking methods such as boiling, steaming, deep frying cause food to lose some nutrients due to high temperatures or soaking in water. But air frying is a different method. Instead of coming into direct contact with a large heat source like other traditional cooking methods, food in an air fryer is cooked thanks to the hot air circulating. This helps food cook evenly and limits the decomposition of vitamins and minerals. Thanks to this cooking method, foods retain more nutrients.
Limit oil and reduce fat in food
Using an air fryer is a smarter, healthier option than traditional frying methods because it reduces the fat in food. An air fryer can still fry and bake various foods with just a small amount of oil. According to many studies, dishes cooked with an air fryer can reduce up to 80% of fat compared to conventional frying.
An air fryer uses only about 15ml of oil for deep frying, compared to up to 750ml for deep frying. This means that the fryer uses up to 50 times less oil, helping to reduce fat and calories. This makes it easier for you to control your weight and have a healthier lifestyle.
No need to worry about grease splashing on you
Fried and grilled dishes often cause grease to splatter everywhere, sticking to the kitchen surface and surrounding areas. This makes cleaning up after cooking time-consuming and laborious. Not only does this make your kitchen messy, but it also creates an unpleasant feeling for the housewife. However, when using an air fryer, you will no longer encounter this problem because the oven cavity is always closed during the cooking process.
Convenient to save cooking time
Using an air fryer in your daily meals will help you save cooking time. It helps food cook quickly. You just need to season the food, put it in the pot, then set the mode and time and you’re done. While waiting for the food to cook, you can do other things. The device will automatically operate and notify you when the food is cooked.
Some notes when using an oil-free fryer effectively
To enjoy delicious and healthy dishes when using an oil-free fryer, you need to note the following:
1. Slice food: Cut food into the thinnest slices possible to minimize frying time and ensure that the food is cooked evenly.
2. Usage time: You should use the oil-free fryer for a short time and preheat the oven for about 3-5 minutes to cook the food faster.
3. Cooking temperature: To limit the formation of harmful substances, keep the cooking temperature below 200 degrees Celsius.
4. Cleaning the pot: After use, you need to clean the pot to avoid the food from having an unpleasant smell and easily spoiling.
5. Amount of ingredients: Avoid putting too many ingredients in the oil-free fryer, as this can reduce the even cooking efficiency of the food.
6. Frying time: Be careful not to fry food for too long, because the high temperature in the pot can dry out the food and lose important nutrients.
Above are our shares on the benefits of using an air fryer for human health. Hopefully the article has provided you with useful information, making shopping easier.