Here in America, we can’t get enough of our favorite fried foods. Some of us could have them with every meal – from fried vegetables to meats and even breads. But with every delicious bite, we are putting our body at risk for obesity, heart problems and other health diseases.
Fried food usually means the food was cooked at a high temperature in a fat such as vegetable oil. Frying food in fat increases calorie consumption, which can lead to weight gain. Additionally, the type of fat used can increase saturated fat intake, which can lead to health problems.
A recent cooking technique has emerged just in time to combat the consumption of saturated fats so we can still enjoy the crispy features of fried foods. The air fryer is a trending appliance that works like a compacted convection oven. It heats up to a high temperature and cooks food to a crisp without dowsing it in oil. You can still put your favorite food in the air fryer, such as chicken or potatoes, and avoid excess saturated fat and extra calories. It’s a quick swap for a healthier meal.
Tips and tricks to using an air fryer:
Convert favorite convection oven recipes by subtracting 25°F from the cooking temperature and reducing the cook time by 20 percent. Air fryer conversion calculators can be found online.
Don’t be afraid to try new foods such as vegetable chips, black bean burgers or sweet potato fries.
Avoid having foods stick together by lightly coating with olive oil.
Ensure that the fryer’s size is appropriate for the desired serving size.
Written by: Amaris Teter, Wellness Workdays Dietetic Intern. Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.
1. MDPI Nutrients