Do you want to use the air fryer without any risks? Here’s what you should know. It’s true that it earned a permanent spot in modern kitchens since it’s quick, convenient, and makes food crispy without all the oil. But here’s something many people don’t realize: even the air fryer can produce harmful substances if used the wrong way.
Cooking without oil sounds like the perfect solution — and it is, mostly. Yet when food is exposed to very high heat, certain toxic compounds can appear. Fortunately, there are a few easy tricks to prevent that.
Dr. William Arias, a specialist in healthy eating, shared three simple ways to make air fryer cooking safer. The best part? They’re effortless to apply and help you keep all the flavor while protecting your health. So, let’s find out more about this health risk.
Harmful substances
When we cook food rich in proteins (like meat, chicken, or fish) at very high temperatures, something called polycyclic heterocyclic amines (HCA) and aromatic hydrocarbons (PAH) can be formed. I know these names sound so strange for us, but this is basically what happens when fat or juices get too hot and start to burn.
Imagine the deep golden or slightly charred crust we sometimes love, it looks tasty. Even though they look tasty, that’s where these substances tend to appear and, according to several studies, they could damage cells and increase the risk of diseases.
This is why the first advice from Doctor Arias is key: avoid cooking using a temperature over 180ºC because from this temperature is when the risk of these compounds to form is higher. And although your air fryer can reach more than 200ºC, it’s not always necessary to get a crunchy texture. Now, let’s see the Doctor’s advice.
1. Crunchier and safer fries
If you’re a fan of fries, this trick will be perfect for you! Before you cook them, you should leave them in cold water for about 30 minutes to reduce the formation of toxins by 40%. What’s more, if you add a bit of lemon juice, the effect will be even better: the reduction could reach up to 75%. Why? Because lemon’s citric acid works like a natural shield, preventing the creation of acrylamides — the compounds that appear when starches are heated too long.
2. Fish full of flavor and nutrients
Fish is a great source of Omega-3 fatty acids, but part of these healthy fats can be lost when exposed to heat. So, to protect the, Dr. Arias recommends marinating fish with parsley and cilantro before air-frying it. These fresh herbs will boost its flavor and smell, and also help protect fish’s quality and nutrients.
And, of course, decoration is important too. So, they will give the dish a touch of green and fragrance to make it special.
3. Juicy and toxine-free meat
The third trick is aimed at meat lovers! Before cooking it, use rosemary and thyme because they will give it a delicious smell, they will also reduce the production of these harmful compounds when exposed to heat.
The secret is in the natural antioxidants that they contain, which are capable of slowing down the chemical reactions that create toxins at high heat. The outcome? Tender, flavorful meat that’s both delicious and safer for you.
Final tips to cook without risks
Cooking with the air-fryer can be a delicious and safe experience if you follow some basic cares:
- Keep the temperature below 180 °C / 356 °F.
- Soak potatoes before frying.
- Use fresh herbs instead of store-bought marinades.
- Avoid burning or overcooking your food.
So, if you don’t want to have any risky cooking experience, the best thing to do is to do what Dr- Arias says and your air fryer will continue to help you to prepare quick, tasty, and healthier food. Were you aware of these risks?