There’s a lot of buzz about air fryers - from friends and contacts asking whether they’re a game-changer for healthy cooking, another kitchen fad or in fact a toxic alternative to frying. As we lean into our wellness intentions for the year, I thought it was well worth unpacking this crispy little question: Are air fryers good for your health, your habits, and your everyday life ….. or not?!
Air fryers have risen to popularity with a promise that’s hard to resist: “All the crunch, less of the oil.” And the trend is “heating up,” as it were!. The global air fryer market is projected to grow from around €1.18 billion in 2024 to around €2.45 billion by 2034.
They’re popular, but are they healthy?
As with most food technologies, the truth is both simpler and more nuanced than any marketing slogan. Let’s explore the pros and cons, so you can decide whether this appliance deserves a place on your kitchen counter - or whether it’s another convenient gadget you’re best to live without.
The Pros: Why Air Fryers Can Be a Wellness Boost
1.Less Oil, Less Guilt - But Not Less Taste
One of the biggest draws of air fryers is their ability to produce crispy, golden textures using no oil or much less oil than traditional frying. Instead of drowning food in several centimeters of hot fat, air fryers circulate hot air around a light spritz of oil - which can result in significantly fewer calories and less oxidised fat.
For anyone mindful of inflammation, heart health or weight management, that’s a meaningful advantage - especially for food lovers who enjoy textures that feel “fried” without the oil-heavy aftermath.
2.Fast, Efficient and Habit-Friendly
Air fryers heat up quickly and cook food faster than many ovens. For busy lives, that’s a real lifestyle win. Eating at home more often - and with less effort - tends to correlate with eating better food. When it’s easy to prepare something tasty as well as being healthier, many people are more likely to be more likely to choose it over take-out. For people who are trying to build sustainable habits rather than perfection - that convenience can be surprisingly powerful.
3. Crisp Veggies, Tasty Proteins
While air fryers are famous for “fried-style” foods, they’re also excellent for roasting vegetables, cooking fish and poultry, and reheating leftovers in a way that preserves texture without drying them out. This versatility means you can eat a wider range of nutrient-dense foods in delicious ways. A bag of frozen broccoli or cauliflower can turn into a delicious roasted side dish in just a few minutes. Chickpeas can be turned into a quick, tasty and healthy snack! Look for healthier recipes online.
4. Less Kitchen Chaos
Because air fryers cook enclosed and faster than an oven, they often produce less heat and smell - ideal for smaller kitchens, quicker and healthier snacks, or when you want dinner ready without a big cleanup. They are also healthier than a deep fat fryer that uses repeatedly reheated vegetable oil, which is seriously toxic.
The Cons: What to Be Mindful Of
1.Airfrying may encourage unhealthy junk food eating
Air frying doesn’t automatically make foods “healthy.” If you’re air frying packaged frozen foods like potatoe fries and mozzarella sticks, you’re still eating unhealthy fast food - even if they’re crispier with less oil. The technology can be part of healthier cooking, but it doesn’t stand in for whole, nutrient-rich foods.
It’s similar to the nuts conversation: some nuts are great for you, others better in moderation. With air frying, it’s the quality and type of food that matters most.
2.Potential for Advanced Glycation End Products (AGEs)
Quick, high-temperature cooking - whether in an air fryer, a traditional fryer, or a very hot oven - increases the formation of acrylamides or AGEs. In excess, AGEs have been associated with inflammation, oxidative stress and in excessive amounts, cancer. Air fryers have been shown to generate more AGE’s, especially with meats and starchy foods like potatoes.
Fortunately there are ways to reduce AGE levels when air frying potatoes, by keeping the temperature at or below 180°C (356°F). Anything darker than golden brown suggests AGE compounds may be forming in the crust. Other acrylamide-reducing technique include storing potatoes at room temperature rather than refrigerating them, and pre-soak before cooking.
3. Beware of Teflon coatings
Since ease of cleaning is a key selling point most air fryers have Teflon or similar nonstick coatings. When heated at high temperatures, these PTFE coatings emit toxic fumes into the air including PFOA (perfluorooctanoic acid). Many pet birds, more sensitive than humans, have been known to drop dead from Teflon based toxic fumes! Try buy glass or stainless steel container options or any model where plastic doesn’t touch the food.
4.Texture vs Nutrition
While it’s great to get crispy results without drowning in oil, the textural pleasure shouldn’t overshadow the nutrient density of the meal. Air fried cauliflower and air fried potato chips might both be crisp, but they are clearly not as healthy as a lightly steamed vegetable. Moderation is key. Additionally, if you’re going to make air-fried fries, prepare them yourself rather than buying pre-cut bags with unhealthy oils.
5.Small Space / Single Purpose
Depending on the model and size you choose, an air fryer can take up valuable counter or storage space. It’s a tool, not a multi-purpose cooking solution - so its value depends on how often you’ll use it.
Wellness Takeaway: Air Fryer Tips That Actually Matter
-
Use it for whole foods first
Veggies, fish, lean proteins and legumes - these benefit most from quick, dry heat. Less of the tempting fast foods! -
Spritz oil, don’t drown it
A light brush or spray is all that’s needed for flavour and texture. -
Add colour and antioxidants
Finish with citrus, herbs, seeds or a side salad - fresh components make the meal more nutrient-dense and supportive of metabolic health. -
Mind the temperature
High heat crisps - but moderate heat + short time reduces AGE formation. -
Pair smartly
Air-fried foods are delicious with steamed greens, whole grains or legumes for nutrient dense balance. Nourishment comes from balance - whole foods, mindful preparation, good fats, colourful vegetables, satisfying proteins and meals that feel good in your body as much as on your plate.
Air fryers come with both pros and cons, including concerns about overheating and exposure to toxic chemicals. But if you get the right model and use healthy recipes, an air fryer can be a great addition to your kitchen and lifestyle.