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Walk into many urban kitchens today and you will notice a shiny new gadget on the counter, the air fryer. Marketed as a healthier alternative to deep frying, it has become extremely popular in Indian households, especially among families looking to reduce oil consumption. In a conversation with The Daily Jagran, Dr. Suhail Qureshi, Additional Director & Unit Head Medical Oncology, Fortis Hospital, Shalimar Bagh explained is cooking in an air fryer genuinely healthy or is it just another passing trend?

How An Air Fryer Works?

An air fryer is essentially a compact convection oven. Instead of immersing food in hot oil, it uses rapidly circulating hot air to crisp up the outer layer of food. This method can cut down oil usage by 70–80%. For example, where a plate of pakoras would normally soak in half a cup of oil, an air fryer may need only a spoon or two.

Why This Matters For Health

Reduced oil intake – Our Indian diets are already rich in oils and fats due to everyday items like parathas, curries, and fried snacks. Consistently high oil intake contributes to obesity, heart disease and several metabolic conditions. Reducing oil can also help lower long-term cancer risk indirectly by keeping weight, sugar and cholesterol in check.

Lower risk of harmful compounds – Deep frying starchy foods such as potatoes or breaded snacks at high temperatures produces acrylamide, a chemical linked to increased cancer risk. Air frying reduces acrylamide formation significantly.

Supports weight and sugar control – Obesity and diabetes are recognised risk factors for several cancers, including breast, colon, and pancreatic cancer. By reducing calorie intake through the use of less oil, air frying may support prevention in at-risk individuals.

ALSO READ: What Happens When You Consume Too Much Oil In Your Meals? 5 Health Hazards To Know

The Flip Side

Healthy tool, not healthy food – An air fryer only changes the cooking method, not the nutritional value of the raw ingredients. Air-fried French fries or samosas are still high in refined carbs and salt. Overeating them will continue to cause weight gain and acidity, even if they are less oily. People may overeat, thinking air-fried foods are automatically healthy. For example, air-fried French fries are still better than deep-fried, but not the same as eating steamed vegetables.

Danger of overusing processed snacks – Families often rely on frozen nuggets, fries, or patties because they are “air-fryer friendly.” These foods contain preservatives, hidden fats, and large amounts of sodium, all of which can contribute to lifestyle diseases, indirectly raising long-term cancer risks.

Portion control still matters – Air frying makes food lighter, but eating double the portion size cancels out any benefit. Moderation remains the key.

ALSO READ: 4 Creative Ways To Reuse Cooking Oil You Might Not Know

Doctor's Advice

  • Use them for fresh vegetables like bhindi, cauliflower or sweet potatoes, lightly spiced and drizzled with minimal oil. This makes snacking much healthier.
  • Cook lean proteins such as fish, chicken breast, or paneer instead of frozen, breaded meats.
  • Combine air-fried dishes with wholesome staples like dal, roti, and salads, so your meals are balanced.
  • Avoid cooking at maximum heat for too long, excessive browning may create unwanted compounds and irritate the stomach.
  • Treat air-fried snacks as occasional treats, not daily essentials.