Air frying or deep frying? There’s something about the taste and crunch of fried food that makes it irresistible. From samosas and pakoras to French fries, deep-fried foods have become a staple worldwide, enjoyed for their rich flavor and satisfying texture. However, health concerns associated with deep frying are hard to ignore.
High fat, higher polar organic substances, and calorie content are leading people to search for healthier options. This is where air frying technology comes in, promising a way to enjoy fried foods with less guilt. But does air frying really live up to the hype? Let’s dig into what research has to say.
Understanding the Basics: Deep Frying vs. Air Frying
Traditional Deep Frying
Deep frying involves immersing food in hot oil, which results in a delicious, golden crust. However, this process also leads to high fat absorption, making deep-fried foods high in calories and saturated fats. Moreover, deep frying can cause oils to break down, producing compounds like acrylamide, which have potential health risks.
Air Frying
Like deep-frying, air-frying uses a convection mechanism to make the food crispier by rapidly circulating hot air around it. The use of air fryers allows for a dramatic reduction in fat content, as they do not require more oil at all. Items that are air-fried have as much as 80% less fat than deep-fried items since a thin mist of oil is used instead.
What Happens to Nutrients and Compounds During Frying?
Deep frying changes the chemical nature of oils and the nutritional composition of foods. When oils are exposed to high temperatures, they undergo oxidation and breakdown, producing polar compounds like polymers, free fatty acids, and even acrylamide. Here’s a closer look:
Acrylamide
This compound forms when starchy foods (like potatoes) are fried at high temperatures. Acrylamide is linked to several health risks, including potential neurotoxicity and probably cancer. Although these things are contextual and dose-dependent, more trials are still needed.
Air frying, however, has been shown to produce significantly lower levels of acrylamide compared to deep frying. (Although the amount of acrylamide formation can be dependent on time, temperature, and cooking method, as well).
Loss of Nutrients
Deep frying degrades certain heat-sensitive nutrients, including vitamins, while fat-soluble vitamins are absorbed by the oil, diminishing the food’s nutritious quality. Air frying preserves more nutrients due to reduced oil usage and diminished exposure to elevated temperatures.
Lower Fat Content
Air frying is a lower-calorie choice since it absorbs less oil. Studies show that they contain a lot less fat than deep-fried items, making it a sensible option for anyone trying to reduce their calorie intake.
Conclusion
In today’s world, where health is increasingly prioritized, air frying technology offers a viable alternative to deep frying. Since there is no evidence of stopping the use of frying to prepare meals, it is recommended to use air frying technology, as it has a proven reduction in the oil content of the products, once the addition of the same is dispensed in the preparation of most foods.
Adopting air frying, whether at home or commercially, aligns with growing demands for nutritious and convenient food. As the food industry shifts to meet these needs, air frying technology stands out for its reduced fat content, environmental advantages, and potential energy savings. Air frying can be a big step toward healthier eating without sacrificing the flavor of crispy, fried food, even though it’s not a perfect replacement for deep frying.
References:
Zaghi, A. N., Barbalho, S. M., Guiguer, E. L., & Otoboni, A. M. (2019). Frying process: From conventional to air frying technology. Food Reviews International, 35(8), 763-777.
Acrylamide and Cancer Risk – American Cancer Society
https://www.cancer.org/cancer/risk-prevention/chemicals/acrylamide.html
National Cancer Institute (.gov) – Acrylamide and Cancer Risk – NCI
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet
