In the trend of healthy eating, air fryers have become the new favorite of many home kitchens with their low-fat cooking methods. Advertisements and point-of-sale often emphasize that air fryers can be used to enjoy healthier meals with less oil, and it is impossible to imagine that you can enjoy a variety of delicious meals without any worries. However, nutrition experts are more cautious about the health effects behind this oil-free or low-oil cooking. Although this cooking method reduces the intake of food and fat, does it mean that you can enjoy a variety of delicious foods without restrictions and no longer need to worry about the effects on your body?
The air fryer, a small kitchen appliance that has become popular in recent years, enables food to be baked quickly in an oil-free or oil-less environment through high-speed hot air circulation technology. This technique not only mimics the crispy taste of fried food on the outside and tender on the inside, but also significantly reduces the amount of fat used during cooking. However, high temperature heating can have an impact on the nutrient composition of food, for example, vitamin C and some B vitamins are easily broken down at high temperatures, and the structure of protein and fiber in food may also be changed as a result, affecting its nutritional value and digestion and absorption.
In addition, although the direct addition of fats and fats is reduced, natural fats in food are also released in high temperature environments, which may form unhealthy substances such as trans fatty acids. So, while air fryers offer a seemingly healthier cooking option, the nutrient content and health effects on the food itself still need to be carefully evaluated.
From a nutritional point of view, although the food prepared with the air fryer reduces the intake of fat, it does not mean that it can be consumed indefinitely. Even if food cooked in an air fryer is chosen to be high in sugar, salt, or processed foods, its consumption can still have a negative impact on health. For example, the common air fryer recipes for fried chicken, French fries, etc., although the use of fat has been reduced, the characteristics of these foods themselves high in salt and sugar have not changed.
A healthy diet should focus on the overall nutritional balance of food, including a balanced intake of protein, fiber, vitamins and minerals. So, even when using an air fryer, choose nutritious, low-processing ingredients such as fresh vegetables, lean meats, and whole grains to truly strike a balance between nutrition and deliciousness.
When using an air fryer, choosing the right ingredients is crucial. Ideal food choices should include fresh vegetables, lean meats, fish and soy products, among others. Not only are these foods suitable for air fryer cooking due to their naturally low-fat properties, but they are also able to provide the body with rich nutrients. For example, leafy greens and root vegetables can achieve the desired taste of crispy on the outside and soft on the inside when cooked in an air fryer, while retaining the nutrients of the vegetables themselves.
However, not all foods are suitable for air fryer cooking. Foods with a high water content, such as certain fruits and vegetables, may not cook as well as they would in an air fryer, or the cooking time and temperature need to be adjusted to avoid nutrient loss. In addition, relying too much on food cooked in an air fryer can lead to a homogeneous diet, thus ignoring the importance of food diversity for health.
In everyday life, healthy eating recommendations for use in conjunction with an air fryer include:
Diversify your food choices: Eat a variety of vegetables, meats, whole grains, etc., to ensure a balanced intake of nutrients.
Moderation rule: Even if you use an air fryer, control the portion size of food and avoid excessive intake.
Pay attention to food processing: Choose fresh and low-processing ingredients and reduce the intake of processed foods.
Mix and match: Pair foods cooked in the air fryer with high-fiber foods, such as whole grains and vegetables, to increase satiety while providing more complete nutrition.