In a world where health consciousness is on the rise, the battle between indulgence and well-being often plays out in our food choices. The aroma of hot and crispy french fries or the sizzle of samosas can be irresistible temptations. The debate rages on – should we succumb to these guilty pleasures or stick steadfastly to our kale smoothies and quinoa bowls? The answer lies in the middle ground – it is all about balance! Today, let us unravel the mystery behind the cooking methods that bring these delectable treats to life: air frying and traditional frying.
Which frying method is better for you?
Eminent dietitian in Delhi, Avni Kaul, explains when food is submerged in hot oil or fat, typically in a frying pan or deep fryer, it is called frying.
What is the Difference Between Traditional Frying and Air Frying?
Definition
When food is cooked by submerging it in hot oil, usually between 350°F (180°C) and 375°F (190°C), it becomes crispy and golden-brown outside while retaining a moist and tender interior and this method is called Deep frying which is the traditional method of frying several food items.
Whereas air frying refers to a technique of cooking where hot air is used to cook food. Instead of oil, a kitchen appliance called an air fryer uses circulating hot air to make the outside of the food crispy. It is like deep frying, but without dunking the food in oil.
Amount of Oil used
Air frying and deep frying methods differ significantly in the amount of oil used. While deep frying requires a large amount of oil, approximately 3 cups (750 ml) to fully submerge the food, air fryers use very little, about 1 tablespoon (15 ml) or no oil at all. This not only makes air frying a healthier choice but also reduces the need to buy and store large quantities of oil. It allows people to enjoy flavorful and textured meals with a much lower oil intake.
Cooking Time
Air fryers actually take longer to cook food compared to traditional frying. This is because the air fryer only allows a limited amount of food to be cooked at a time, hence overall cooking time is prolonged. For instance, air fryers typically take 10 to 15 minutes to cook a meal. Traditional frying method on the other hand takes hardly 3- 5 minutes to cook, but it takes longer to heat up.
Safety
Traditional frying methods require careful attention to prevent food from burning and to avoid oil splashes. Air fryers on the contrary are safer to use.
Which one is healthier?
When it comes to health, the primary downside of deep frying lies in its high oil content. This not only adds to your calorie count but also impacts heart health. Traditional frying results in calorie-dense, oily food, contributing to issues like obesity and heart disease. Air frying emerges as a healthier alternative, using minimal oil (1-2 tbsp) compared to deep fryers (4-6 cups).
With up to 75% less fat, air-frying retains crispiness without compromising taste. Reduced oil in air frying also minimizes inflammatory compounds, lowering the risk of chronic diseases such as diabetes, cancer, and even Alzheimer’s. When you deep fry food, especially carbohydrate-rich food, harmful compounds like acrylamide form due to high heat which is linked to several cancers like endometrial, ovarian, pancreatic, breast, and esophageal. Air-frying food instead of deep frying can reduce acrylamide content by up to 90%, according to a study.
However, it must be noted that whether you cook food by air frying or deep frying, prolonged exposure to high temperatures can lead to increased advanced glycation end products (AGEs). Consuming excessive AGEs may raise the risk of chronic diseases like diabetes, cancer, and Alzheimer’s. Thus one must be mindful of their food choices.
Flavor and Texture
While air fryers can make crispy and crunchy food, the taste and texture is not the same as compared to traditional frying.
Cost
Air fryers are costlier as an appliance but they save money in the long run due to reduced oil consumption as compared to traditional frying methods.
Both methods have their merits, but air frying stands out as a healthier choice, with significantly less oil, reduced risk of harmful compounds, and improved safety. The ultimate choice is yours!
