Air fryers have quickly become the latest obsession in Indian kitchens. Scroll through social media, and you’ll see countless recipes for crispy fries, paneer bites, and even desserts, all made with minimal oil. And the reason for the craze is simple: you get the taste of fried food without the extra calories. With more people trying to eat healthier without giving up their favourite snacks, air fryers have become a must-have appliance. But are they really the health game-changer they claim to be, or just another kitchen fad? We got in touch with an expert who bursts myths and shares tips on how to make your cooking healthier.
Why air fryers are so popular
“Air fryers cut down oil usage majorly, which can help reduce calories, support cholesterol control, and lower the risk of heart disease,” says Dr. Siddharth Shanker Sood, Senior Consultant Oncology, Fortis Faridabad. “For families who regularly eat fried foods, switching to an air fryer can make a difference, especially if you’re mindful about what goes in it.”
The major advantage of cooking in an air fryer is that hot air circulation makes foods crispy without deep-frying them in oil. In fact, oil use can drop by up to three-fourths. That means fewer calories and a lighter option for your favourite snacks. Another benefit is the move towards home cooking, when you make your own food, you control the ingredients, unlike packaged or restaurant options.
Healthy food depends on what you cook
Using an air fryer doesn’t automatically make every dish healthy. Vegetables, pulses, paneer, or fish cooked this way keep their fibre and protein while limiting fat. But frozen fries, nuggets, or processed cutlets are still high in refined starches, salt, and additives. Eat those often, and you’re still at risk for obesity, high blood pressure, and type 2 diabetes, already a major issue in India, with over 100 million adults living with diabetes in 2023, according to the Indian Council of Medical Research.
Cooking risks you should know
There’s also the chemical factor. Acrylamide, which forms when starchy foods are cooked at high heat, can be harmful. “Air frying produces less acrylamide than deep frying, but it doesn’t remove it entirely,” said Dr. Sood. Cooking at high heat for a long time can also reduce vitamins in vegetables, lowering their nutritional value.
Portion control still matters
One thing to watch out for is that air-fried foods often feel lighter, which can trick you into eating more. This can do more harm than good as it cancels out the oil-cutting benefits. Even with ‘healthier’ fried snacks. Hence eating in moderation is the key.
How to make the most of an air fryer
Air fryers are most useful when you cook whole, minimally processed foods. Think roasted chickpeas, lentil patties, seasoned paneer, or lightly spiced vegetables. Combine them with traditional cooking methods like steaming, boiling, or sauteing with minimal oil, and you’re on your way to balanced, healthier meals.
“Air fryers are a helpful tool, but they’re not a magic solution,” Dr. Sood adds. “Your overall diet, variety, and portion control matter far more than any single appliance,” he further said.
Air fryers can make snacking easier and slightly healthier, but they work best as part of a mindful, balanced approach to eating, not a replacement for one.