The revolutionary kitchen innovation: How Airfryer can help you cook healthier and reduce potentially harmful chemical compounds.

The revolutionary kitchen innovation: How Airfryer can help you cook healthier and reduce potentially harmful chemical compounds.

Air Fryers: Healthy Alternatives to Deep Frying

If you've browsed cooking forums or kitchen appliance forums lately, you've probably come across discussions about air fryers. Air fryers work on a simple but innovative concept. Imagine: Traditional deep frying requires about five cups of vegetable oil - that's just over a liter. For health-conscious people or those who want to use oil sparingly, this amount is shocking.

Bravo for low-calorie deep frying

With an air fryer, the use of oil is reduced to a maximum of two tablespoons. Sounds interesting, right? Beyond reduced oil consumption, air fryers offer another compelling health benefit that many of us don't know about - reducing the formation of acrylamide, a potentially dangerous compound in our food.

To be clear, acrylamide is a toxic substance that COULD INCREASE the risk of cancer in humans. Understandably, it is the subject of scientific research. Interestingly, one study found that air fryers can reduce the formation of this element by up to 90%.

However, there is an important limitation to note. This discovery depends on one crucial factor: us. More specifically, how carefully we use air fryers. A recent study by the Korea Consumer Agency found that overheating with air fryers can unfortunately lead to the formation of acrylamide, thereby neutralizing some of the health benefits.

Molecular Villain: Acrylamide

So why are we concerned about acrylamide? This compound often forms during cooking at high temperatures. Methods such as frying, grilling, baking and even roasting can contribute to their formation. Acrylamide is formed as a byproduct of the “Maillard reaction,” a chemical reaction between an amino acid (more specifically asparagine) and reducing sugars when exposed to heat. It occurs when food is heated to 248°F (120°C) and higher.

Sounds scientific, right? But how exactly does it affect us, the hungry people at the bottom of the food chain? Well, suffice to say, this compound has caught the keen eye of the Joint Food and Agriculture Organization/World Health Organization Expert Committee on Food Additives (JECFA). The very fact that it is on their list of human health concerns warrants our attention.

In 2015, the European Food Safety Authority also called for more credibility in this case. She confirmed that acrylamide in our diet can increase the risk of developing cancer potential. Is that alarming enough? There is more. In high concentrations it is considered a neurotoxin. Although the exact effects and its transmission to humans are still being studied, reports suggest an increased risk of certain types of cancer.

But the same 2020 Korean study that revealed the dangers of overcooking with air fryers also had a positive side. She suggested that if used intelligently, air fryers could help reduce acrylamide formation.

Small changes, big effects

This shows us that, similar to roasting and baking, air frying can increase the risk of acrylamide formation, especially if we overdo it. On the other hand, methods such as boiling and steaming tend to produce less acrylamide. One lesson we can take from this is that we should strive for better cooking habits overall - lower temperatures, shorter cooking times and smarter use of the tools at our disposal.

To get the most out of your air fryer experience and ensure your meals are not only delicious but also healthy, here are some tips to reduce acrylamide formation:
– Do not overcook the food. Remember, the darker the food, the higher the acrylamide content.
– Do not store potatoes in the refrigerator. This practice leads to increased acrylamide formation during cooking. Instead, choose a cool, dark place.
– Soak the potatoes in water 15 to 30 minutes before cooking. This reduces the formation of acrylamide.
– Prefer golden yellow rather than dark brown when frying, baking or roasting foods.

Which oils are best for air frying?

When choosing oils for air frying (or any other cooking method), consider the oil's smoke point, nutrient profile, and flavor.

Smoke Point: This is the temperature at which an oil begins to smoke and decompose. When the oil reaches its smoke point, harmful compounds can be released and its nutritional benefits are lost. Since air fryers operate at high temperatures, it is important to use oils with a higher smoke point.

Nutrient Profile: Some oils are more nutritionally valuable than others, providing heart-healthy fats, vitamins and antioxidants.

Flavor: Depending on the dish, the flavor of the oil can make or break the end result.

With these aspects in mind, here are some of the healthiest oils you can use for air frying:

Avocado oil: It has one of the highest smoke points at around 520°F (271°C) and is rich in monounsaturated fatty acids and vitamin E. Its neutral taste makes it suitable for various dishes.

Extra Virgin Olive Oil (EVOO): Although its smoke point (about 375°F or 190°C) is lower than some other oils, EVOO is often used in air fryers due to its intense flavor and numerous health benefits. It has a high content of monounsaturated fatty acids and antioxidants.

Coconut Oil (Refined): Refined coconut oil has a smoke point of about 450°F (232°C). Although it is high in saturated fat, some believe that the medium-chain triglycerides (MCTs) in coconut oil may have health benefits.

It is advisable to avoid low smoke point oils such as linseed oil, walnut oil, and unrefined hemp oil when air frying.

Finally, we should remember that even with an air fryer, it is important to consume fried foods in moderation and as part of a balanced diet.

Getting the most out of your air fryer

Although the focus has been on the formation of acrylamide, there is much more we can do with our air fryer to get the most out of it. Yes, they work wonders when it comes to cutting calories, but their benefits extend beyond cooking methods. The efficiency, convenience, and versatility of air fryers should not be underestimated. From making crunchy snacks to cooking entire meals, air fryers have revolutionized our kitchens.

Still, we wouldn't be doing justice if we didn't share a few more tips that will optimize your air fryer experience:

• Air Fryers sind bekannt für ihre schnellen Garzeiten, also passen Sie Ihre Zeiten entsprechend an. Lassen Sie Ihr Essen nicht überkochen!
• Auch mit einem Air Fryer sollte die Regel des Marinierens nicht vernachlässigt werden. Es verbessert den Geschmack und macht das Essen zarter.
• Denken Sie daran, Ihren Air Fryer vor dem Hinzufügen von Lebensmitteln vorzuheizen. Dadurch wird eine gleichmäßige und effiziente Zubereitung gewährleist