The Air Fryer Will Cut food’s Calories By 80%, it has more benefits!

Due to their versatility, air fryers are very popular. They are not only able to cook faster but they can also cook a variety of dishes. Air fryers have many benefits compared to traditional cook equipment, one of them is air fryers can cut food’s calories by 80%, which will make you become slimmer and healthier

But how to control the calories we take daily, the answers to thin and fat people are different, and the recipes will also cause various results. You have to know the air fryers can cut calories but will they cut the nutrition at the same time? We will show you the most professional calculation method and data later.

With our 20 hours of research, you will learn more about the benefits and side effects of the air fryer.

After reading till the end, you will have a clear mind that how to control the calories and nutrition at a healthy level while cooking with the air fryer, don’t miss it out!

Do air fryers increase or decrease calories?

air fryer chicken leg calories

With a crispy crunch and a yummy moist center, deep-fried foods can be a delicacy to dig into. Yet, the pleasant taste doesn’t come with a cost. Several concerns have been raised regarding the perils of having too much deep-fried food. Their high levels of fat content link them to many ailments, including cancer, heart disease, and type 2 diabetes. 

Compared to deep-frying, air fryers are known to decrease the fat content in food to a tune of 80%. They also cut down on acrylamide by about 90%. Do air fryers increase calories in meals? The answer is no. air fryers allow hot air circulation, hence cooking the food without making use of excess oil.  

How Do Air Fryers Work?

Air fryers are cooking devices that are normally square or egg-shaped. Their size is almost that of a coffee maker and they can sit on a countertop. On putting your food in the device, a fan pushes highly heated air around the food. 

The circulation of hot air, whose temperature is up to 400°F, cooks the outer parts of the food, forming a crispy brown coating while keeping the inside soft. This gives results similar to those of deep-fried food. Therefore, air fryers can make crispy, delicious meals without necessarily using a lot of oil. 

How Does An Air Fryer Reduce Calories?

Calories Calculator 

The best calorie calculator was invented by Mayo Foundation for Medical Education and Research. It was premised on the Harris-Benedict Equation and Institute of Medicine Dietary and Reference Intakes. The calculator estimates your daily calorie needs (rounded to the nearest 50 calories) 

For you to calculate your daily calorie intake, you have to enter your age, height, weight, and sex into the calculator. 

calories calculator
How Many Calories Should You Take Daily?

After entering details about yourself, a number of statements showing four categories of people, depending on their level of daily activity, will pop up. You are expected to choose one which best describes your usual activity level. The four categories are: inactive, somewhat active, active, and very active.

How Many Calories Should I Eat A Day

In general, 2,000 calories a day for women and 2,500 for men.

You can use the calories calculator, you can calculate the approximate amount of calories that you should consume on a daily basis. For instance, if I am 42 years old, 5ft 8” tall, weighing 181 lbs and I am a male, who is very active (Include large amounts of moderate or vigorous activity in your day), then my daily calorie intake should be 3000 calories.

If I change my daily activity to active (Including at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week) then my daily intake will be 2550.

Do Air Fryers Use Oil

You don’t have to use oil when cooking using air fryers. However, if you choose to add some oil, the amount of oil used will be considerably less compared to what is used in deep frying. The oil can be directly applied to the food before you put the food into the air fryer or afterward.

When you choose the first option, a basting brush would come in handy in maximizing the coverage while minimizing the mess. The other option is to put some oil at the bottom of the basket, so long as you avoid it coming into close contact with the electrical components of the air fryer. Any such contact might cause serious damage to the appliance. 

Calories Chart

The calories chart is typically a database that can aid you to discover basic facts about common foods and their caloric content. The caloric database helps you to understand how your body extracts energy out of the daily meals and snacks that you eat. 

Particular attention is focused on the number of calories in each of the foods that you eat, hence empowering you to make healthy dietary decisions. All you need to do is to browse through the categories of food listed in the calorie chart the get the nutritional information of the food that you are interested in. for example, one baked potato weighing 173g gives your body 162 calories. 

How Many Calories Does An Air Fryer Save In Comparison To A Deep Fryer?

A calorie comparison chart can help you to know the calories save, in a given type of food, when it is cooked in an air fryer and when done in a deep fryer. Essentially, deep-frying will add more calories to your food, while air-frying saves the extra calories. It is also possible for your air-fried food to be calorie-dense if you add oil. 

However, it gives you the option of not adding any oil but still achieving impressive results. The air fryer gives you a number of healthier options compared to the deep fryer. The table below shows the huge difference, in terms of calories, between air-fried and deep-fried food. 

IngredientAir Fryer CaloriesDeep Fryer Calories
French Fries176 in one serving471 in one serving
Chicken Nuggets200 in one serving320 in one serving

Are Air Fryers Healthy?

air fryer chicken wings calories

Yes, air fryers are healthy, they have 3 main benefits for healthy:

  • They require small amounts of fat, making them convenient and healthy means of cooking dishes such as fried chicken and chips.
  • They reduce levels of acrylamide. This is a carcinogenic chemical substance produced whenever starchy foods are cooked at very high temperatures (exceeding 120 degrees Celsius).
  • They help in weight management. Most deep-fried foods come with extra fat and calories. Therefore, replacing such foods with those cooked using an air fryer might be a good way of cutting down on the intake of calories.  

Air Fryer Benefits and Advantages

Air fryers come with many benefits including:

  • Enhanced Safety: the usual frying method is hazardous since the hot oil is exposed while cooking, which may cause burn accidents. On the other hand, the air fryer doesn’t normally use oil, hence reducing the risk of oil burns.
  • Easy Usage: you don’t have to be a professional to use an air fryer. All you need to do is to read through the attached guideline and you are good to go. 
  • Versatility: a single air fryer comes with many cooking functions, including, steam, grill, rotisserie, and bake. 
  • Less Time Wasting: you don’t need to unfreeze your food first since the air fryer does it for you in the process of cooking. 
  • Healthy: The cooking process is mostly oil-free and hence healthy.

Disadvantages and Side Effects of Air Fryer

Air fryers are great but they also have limits:

  • High Power consumption: some of the high-capacity air fryers need more electric power to run.
  • Irritating Sound: the air fryer comes with a powerful fan system that releases a swift airflow, producing an irritating sound in the process.
  • Non-stick Surface: Some ingredients end up getting stuck onto the basket during the cooking process, hence making the cleaning process quite hard. 
  • Quality of Food Flavor: the taste of the food cooked in an air fryer might not be as impressive, to some people, as that cooked by deep-frying.   
  • Limited Capacity: most air fryers are small in size, which might not be convenient when cooking food for large families. 

What Does an Air Fryer Do?

air fryer 3 chicken leg calories

Under normal circumstances, air fryers either need no oil at all or they can only use a small portion of the amount required when deep-frying. Normally, one tablespoon of cooking oil is enough for air-frying your food. Unlike deep-frying where the food has to be immersed in oil, the air fryer makes use of very hot circulated air, normally up to 400 degrees, to cook the food.

Due to its versatility and competencies, an air fryer can cook several food items which were traditionally reserved for ovens or stovetops. Some of the popular foods that you can cook using your air fryer include: 

  • French fries
  • Chicken nuggets and tenders
  • Onion rings
  • Pizza
  • Vegetables
  • Donuts
  • wings
  • Cookies
  • Chicken
You will see a 100+ recipes cookbook later!

Are Air Fryers Good For Weight Loss?

Fried foods have been strongly linked to the ballooning obesity rates. This is normally attributed to the high amounts of fat or oil and calories found in such foods. Hence, if you can avoid the oil in foods that are fried using the traditional methods, then you are likely to be eating healthier food. This will, as a result, lead to weight loss. 

Closely linked to obesity are lifestyle ailments such as heart diseases.  Vegetable oil has been closely connected to inflammation and bigger risks of heart illness. Using an air fryer significantly reduces the amount of oil that you consume, hence lowering your chances of getting such diseases.  

Does Air Frying Reduce Nutrients?

There is always a reduction of nutrients during the process, regardless of the method used. Air fryers reduce nutrients too, only that they do it at a lower rate when compared to other cooking methods. This makes air frying a healthier option. The rate of nutrient depletion is usually accelerated by moist environments. Since air fryers circulate dry heat, it enables them to retain most of the nutrients in any food cooked in them. 

Are Air Fryers Safe

There is no doubt that air fryers improve your safety by reducing the chances of getting scalded by hot oil. When you cook by deep-frying or use any traditional fryer, you are forced to handle huge amounts of hot oil. This makes such methods of cooking more unsafe than when using air fryers. 

On the other hand, air fryers use a smaller amount of oil making them generally safer compared to the traditional methods of frying food. However, for your own safety and the appliances’ well-being, it is important to handle air fryers with care. Ensure you read and understand the guidelines on your product manual before using it.

Is Air Frying Healthier Than Baking

Unlike in air fryers, when baking food using an oven, you don’t need even a drop of oil. This decreases the chances of any injurious toxins, from the oil, percolating into your food. In the absence of oil, your food is in most cases considerably healthier. Such food comes with lower risks of cancer and other lifestyle ailments. 

The oven-baked foods also come with lower fat content. For instance, an oven-roasted chicken breast contains only 0.39g of fat while a fried and batter chicken breast comes with about 13,2g of fat in every one hundred grams of serving. This means that oven-baked food contains far fewer amounts of fat and calories. 

100 Delicious And Low Calories Air Fryer Recipes Cookbook

Air-frying your food is not only quick and convenient but also much healthier than deep-frying it. However, it is a bit of a challenge to come across air-frying recipes that can be healthy and tasty at the same time. 

The recipe book gives you more than 100 recipes that are exceptionally mouth-watering. They are also much healthier since they use less oil and comprise healthier ingredients compared to traditionally fried foods.

The book packs better-for-you varieties of traditional popular breakfasts, main dishes, desserts such as cookies, sides such as French fries, and much more. The book also teaches you how to use the air fryer to roast, bake, and grill a number of popular fried meals, while cutting down on calories. 

Final Thoughts

Normally, air fryers are touted as being capable of decreasing fats and calories in food. Compared to traditional equipment, air fryers are more efficient and healthier. However, there might be a number of cases where these appliances can add calories to your food, remember not to take calories that exceed the standard daily!

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