There's a Surprising New Health Benefit of Cooking With an Air Fryer and It Makes Total Sense Here's what to know
New research found that compared to four other cooking methods, air frying produced the least indoor air pollution
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- New research revealed that air frying produced the least indoor air pollution compared to four other cooking methods.
- Indoor air pollution may increase the risk of chronic illnesses like respiratory disease, heart disease, and cancer.
- Besides its impact on your breathing environment, air frying comes with other potential benefits, experts said.
Air fryers are a simple and speedy way to cook everything from french fries to fish, but new research shows that this hardworking cooker may offer more than just convenience: it could improve the air quality in your home.
A November study published in the journal Indoor Air found that, compared to pan frying, boiling, and other cooking methods, air frying created the least indoor air pollution. Inhaling particulates and other pollutants has been linked with irritation of the airways and serious health problems, including heart issues.
Study author Christian Pfrang, a professor of atmospheric science at the UK’s University of Birmingham, said the research was partly motivated by the desire to educate people about the effects of home cooking on air quality. “There is only a very limited understanding in the general public of how strongly different cooking methods affect indoor air quality, so there is definitely a need for more awareness,” he told Health.
He said the COVID-19 lockdowns, which drove people indoors, were a wake-up call for many about the pervasiveness of in-home pollutants like cooking oils.
Below, discover more about how air frying affects indoor air quality—and why it matters.
Comparing Air Fryers With Other Cooking Methods for Air Quality
Pfrang and his colleagues conducted their experiments using high-precision instruments in a research kitchen on the University of Birmingham campus. This setting allowed them to carry out detailed studies while working in an actual kitchen environment, he said.
Their research examined five different cooking methods: boiling, pan frying, stir-frying, deep frying, and air frying. For each, the researchers prepared a chicken breast of about 120 grams (a little over four ounces), using only salt and either water or canola oil for cooking.
The team ran 90 experiments (24 by pan-frying, 20 by stir-frying, 16 by deep-frying, 16 by boiling, and 14 by air-frying), covering the pan or pot immediately after cooking to avoid any further air emissions.
Then, researchers used an optical aerosol spectrometer and a proton-transfer-reaction time-of-flight mass spectrometer to measure the concentrations of two key indoor air pollutants: particulate matter (PM) and volatile organic compounds (VOCs). Scientists have connected both of these pollutants to a range of acute and chronic health issues.
In terms of low particulate matter, air frying was the clear frontrunner. “For particulate matter, the team measured peak concentrations in micrograms per cubic meter of air. For pan frying, the peak concentration was 92.9; for stir-frying, it was 26.7; for deep frying, 7.7; for boiling, 0.7; and for air frying, it was 0.6,” Pfrang said. PM levels from air frying were so low that they were hard to distinguish from background air, he noted.
The results for VOCs were similar. These pollutants were measured in parts per billion, or ppb. Pan frying had the most (260 ppm), followed by deep frying (230 ppb), stir-frying (110 ppb), boiling (30 ppb), and air frying (20 ppb).
According to Pfrang, the outcome was clear: “Switching from pan-frying and stir-frying to air-frying will substantially decrease indoor air pollutant exposure.”
Why Air Frying Creates Less Pollution
True to its name, an air fryer can use air alone to cook food to a crispy finish. A high-speed fan inside the machine distributes hot air evenly around foods like meats, vegetables, or potatoes, cooking them more quickly and evenly than a traditional oven, Patricia Kolesa, MS, RDN, founder of Dietitian Dish, LLC, told Health.
For an even crispier result, you can add a small amount of oil. (This is typically a teaspoon or two rather than the tablespoons or cups you’d use in other frying methods.)
Therefore, the findings of the Indoor Air study aren’t surprising, culinary dietitian Marisa Moore, MBA, RDN, LD told Health. “Because air frying uses significantly less oil, there’s less smoke that would be released into the air,” she said.
Plus, air frying generally involves cooking within a covered bask rather than an open pan. “When deep frying, it’s easy to see that the hot oil releases particles into the air that can accumulate on walls and other surfaces,” Moore noted. “Air fryers are contained cooking vessels that physically help keep particles from being released into the air.”
Why Kitchen Air Pollution Matters for Health
When considering air quality, many people focus on outdoor pollutants like diesel fuel or forest fires. But according to Pfrang, it’s also important to pay more attention to the air quality in our homes.
“As we spend on average 80–90% of our time indoors, our exposure to air pollution is very likely dominated by indoor exposure in our homes, which is comparatively poorly understood,” he said. “Cooking is a main source of particulate matter indoors.”
Particulate matter can harm the lungs and heart, according to the Environmental Protection Agency. The tiny particles have been linked with issues like heart attacks and arrhythmias, worsening asthma, and respiratory symptoms such as coughing. The Indoor Air Hygiene Institute considers levels above 35 micrograms per cubic meter of air—well above the level researchers measured after air frying—in a 24-hour period unhealthy. It warns that prolonged exposure to levels above 50 can lead to serious health issues.
VOCs, which are chemicals that easily transform into airborne gas, may also cause a range of health problems, from acute symptoms like throat irritation and headaches to more severe effects like damage to the liver or kidney and possibly even cancer.
Per the National Institute of Environmental Health Sciences, 3.8 million people worldwide die yearly from illnesses attributable to harmful indoor air from dirty cookstoves and fuel.
Other Benefits of Air Frying (and How to Get Started)
Besides its impact on your breathing environment, air frying comes with other potential benefits. “Air frying achieves the crunch and crispiness of frying without the excess oil or messy clean-up,” Moore noted. “Compared to deep frying, air frying usually results in lower-calorie foods (due to less oil) and lower levels of potentially inflammatory compounds released when oil is heated to high temperatures.”
Kolesa added that the smaller amount of oil needed is ideal for limiting saturated fat. “A diet high in saturated fats has been linked to higher LDL, heart blockages, weight gain, and increased risk of certain cancers.”
A downside is that some air fryers can be pricey, costing hundreds of dollars, but you can also find cheaper alternatives for around $25.
Ready to get started cooking with an air fryer? Some of Kolesa’s favorite recipes include simple veggies and fruits. “Vegetables are not only a great way to start air-frying food more often but to increase the amount of vegetables in your diet,” she said. “Simply coat your vegetables in a small amount of oil and your favorite seasonings, then air-fry for 12 to 15 minutes at 375 degrees.” Or, for a healthy dessert, toss apples or pears in cinnamon and sugar and air fry until crispy.
Jani Hall
Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation.
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This story originally appeared on: Health News - Author:Sarah Garone
