Science Read. 27 Feb. Is Cooking with an Air Fryer Healthier?

Size: px

Start display at page:

Download "Science Read. 27 Feb. Is Cooking with an Air Fryer Healthier?"

Ernest McCoy
5 years ago
Views:

Science Read Issue 06 27 Feb Career Guidance Interesting Science

as a healthy, guilt-free way to enjoy your favourite fried

This article will take a look at the evidence and determine if

They are claimed to help lower the fat content of popular foods

1 Science Read Issue Feb Career Guidance Interesting Science Real Life Application Real Time News Upper Secondary Is Cooking with an Air Fryer Healthier? Written by Rachael Link, MS, RD on February 7, 2018 A dvertised as a healthy, guilt-free way to enjoy your favourite fried foods, air fryers have experienced a recent surge in popularity. This article will take a look at the evidence and determine if the benefits of using an air fryer really outweigh the risks. They are 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?

What Is an Air Fryer and How Does It Work? An air fryer is a popular kitchen appliance used to make fried foods such as meat, pastries and potato chips.

This also results in a chemical reaction known as the Maillard effect, which occurs between an amino acid and a reducing sugar in the presence of heat.

2 What Is an Air Fryer and How Does It Work? 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 that contains fine oil droplets around the food to produce a crunchy, crispy exterior. This also results in a chemical reaction known as the Maillard effect, which occurs between an amino acid and a reducing sugar in the presence of heat. Browning, or the Maillard reaction, creates flavor and changes the colour of food. Maillard reactions generally only begin to occur above 140 C. Until the Maillard reaction occurs, meat will have less flavour. Shown below are two identical dishes cooked below 140 C (left) and at much higher temperatures (right). Chicken breast with carrots cooked at 90 C Chicken breast with carrots cooked at 145 C

3 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. Using an Air Fryer Can Help Cut Fat Content 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 about 30% more fat than an equal amount of roasted chicken. Some manufacturers claim that using an air fryer can cut the fat content of fried foods 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, airfried foods need only about 1 tablespoon (15 ml). Air fryers are kitchen appliances that fry foods by circulating hot air around the food. Air-fried foods are believed to be healthier than deepfried foods because they require less oil to produce a similar taste and texture.

This means that deep fryers use up to 50 times more oil than air fryers and, while not all of that oil is absorbed by

One study compared the characteristics of deepfried and air-fried french fries and found that airfrying resulted in a

This can have a major impact on your health, as a higher intake of fat from vegetable oils has been associated with an

4 This means that deep fryers use up to 50 times more oil than air fryers and, while not all of that oil is absorbed by the food, using an air fryer can significantly cut down on the overall fat content of your food. One study compared the characteristics of deepfried and air-fried french fries and found that airfrying resulted in a final product with substantially less fat but a similar colour and moisture content. 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. Air-fried foods are lower in fat than deepfried foods, which may help reduce calorie intake and promote weight loss.

5 Air Fryers Can Decrease the Formation of Harmful Compounds In addition to 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. According to the International Agency for Research on Cancer, acrylamide is classified as a probable carcinogen, meaning that some research shows that acrylamide may be linked to the development of cancer. Although the results are mixed, some studies have found an association between dietary acrylamide and an increased risk of kidney, endometrial and ovarian cancers. 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 90% compared to traditional deep-frying.

6 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. Further research is needed to determine how air-frying may impact the formation of these compounds. Air-Frying May Be Healthier Than Deep-Frying Air-fried foods may be healthier than deepfried foods in several ways. They are 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 without modifying or cutting down on fried foods, switching to an air fryer may be a good choice. However, keep in mind that just because it may be a better option than deep-frying doesn t mean that it s a great option when it comes to your overall health.

Air-Fried Food Is Still Fried Food Although air-fried foods may be healthier than deep-fried foods, it s important to remember that they are still fried foods.

7 Air-Fried Food Is Still Fried Food Although air-fried foods may be healthier than deep-fried foods, it s important to remember that they are still fried foods. Frequently eating fried foods has been associated with other conditions as well, such as type 2 diabetes and high blood pressure. A multitude of studies have shown that eating fried foods may be associated with numerous adverse 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. 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. While research on the effects of air-fried food specifically is limited, it s recommended to cut your intake of all fried foods to help promote better health. Instead, opt for healthier cooking methods, such as baking, roasting, steaming or sautéing, to boost flavor and avoid the negative health effects of fried foods.

8 Article adapted from: This article was presented to you by: Renee Faith Ang (3/2) & Pek Xin Yin (2/2) QUESTION? Ask a question below to win simple but attractive prizes! Submissions are to be dropped online through the website. The submission should include your name and class. Each student can only make one submission by 2.30pm every Tuesday. Please send in your most interesting question to the link below.

LIFESTYLE MANAGEMENT

HEART HEALTH LIFESTYLE MANAGEMENT NUTRITION FOR MEN WITH PROSTATE CANCER TURKEY & BULGUR STUFFED PEPPERS Serves 5. Ready in 60 minutes. Recipe credit: www.ellicsrkitchen.ca Nutrition Facts Serving Size