Spoiler: It depends on what you're frying.
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| | I honestly can't remember what I talked about with my mom before air fryers. Not because I own one — I never have! — but because she's completely obsessed with hers. And in all fairness, it does feel futuristic that we now have a way to add that satisfying crisp and texture to food without throwing it into a sizzling bath of oil. | | Generally, we take it for granted that air frying your food automatically makes it healthier. But is this actually true? Jessica Sandoz, a registered dietitian at Healthline, is here to give her expert thoughts. | | | | Happy frying!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 8, 2024 • 3 min read | | | |  | | | Q: | Is air frying food really "healthier" than using oil? | | | A: | It depends on what "healthier" means to you.
If "healthier" means fewer grams of fat and calories, then yes! Air frying will use significantly less fat and save you several calories. Some air fryer recipes still call for some oil, but it will be much less than a shallow- or deep-fried recipe.
Remember that some fat is good for you. One of the highest-rated eating patterns, the Mediterranean diet, is up to 40% fat! Try to choose mostly unsaturated fats like olive oil and avocado oil, which are loaded with health benefits, including potentially helping to reduce your risk of heart disease.
Air frying food instead of frying in oil can also decrease the formation of acrylamide, a likely carcinogen that's been linked to cancer development.
If "healthier" means "well-balanced" to you, then it all depends on what you're air frying and what else makes up your meal. For example, if you're air frying processed, less nutrient-dense foods like chicken nuggets and fries, make sure to pair those items with more nutrient-dense items.
As a reminder, you want to aim for: - 1/2 of your plate fruits and veggies
- 1/4 of your plate protein
- 1/4 of your plate whole grain or starchy veggies with a small amount of fat
Both examples above can be made into a balanced meal with a few additions! | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Hassle-free frying | | | | | | |  | | Seropy Air Fryer Silicone Square Liners | | Are you still using parchment paper to line your air fryer? We hope not, because that's a fire waiting to happen! Instead, try these reusable silicone liners. They're nonstick, so they're SUPER easy to clean. And they're heat-resistant up to 464 degrees, so you can use them in pretty much any recipe. Hello, practical kitchen gadgets, we love you. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 🥗 What foods decrease your risk of breast cancer? Plus, which ones increase your risk. | | 🤢 Common causes of abdominal pain and diarrhea. Here's help getting to the bottom of your tummy troubles. | | 🫁 Exercises that can help increase lung capacity. Are you belly breathing throughout the day? | | 💪 Want to decrease your risk of obesity? Eat more kimchi, according to new research. | | | Thanks for reading, everyone! Kenny will be back on Sunday to tell us about his second favorite kitchen tool and the perfect dinner to use it for. See you then! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | that crisp! | | | | |
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