Air Fryer Myths Busted: Are They Really Healthier?

Air fryers have taken over kitchens everywhere, from TikTok food hacks to "essential appliance" lists. They promise crispy, deep-fried goodness with less oil, making your guilty pleasures less guilty. But are air fryers really as healthy as people claim, or is this just another kitchen trend that’s all hype and no substance?

Let’s separate fact from fiction and find out if air fryers truly live up to the hype.

Myth #1: Air-fried food is 100% healthy

Truth: Air fryers reduce oil consumption, but that doesn’t mean everything you cook in them is automatically healthy.

The main reason air fryers are considered healthier than deep frying is that they require significantly less oil. In fact, studies have shown that air frying can cut fat content by up to 75% compared to deep frying. This is great news if you love crispy textures but want to reduce your calorie intake.

But here’s the thing—if you’re still eating processed foods like frozen nuggets, fries, and onion rings daily (just air-fried instead of deep-fried), it’s not exactly a "healthy" diet. These foods may have less fat, but they’re still high in sodium and preservatives, which can contribute to health issues like high blood pressure and obesity.

A healthier alternative: Instead of reaching for frozen snacks, use your air fryer to roast fresh vegetables, grill chicken, or even make homemade sweet potato fries. 

Myth #2: Air fryers don’t need oil at all

Truth: While you can cook without oil, some foods turn out better with just a little bit.

Air fryers work by circulating hot air around food at high speeds, creating that crispy texture we all love. But if you want that perfect crunch, a small amount of oil can go a long way - especially for breaded foods like schnitzel, chicken wings, or tempura.

A light spray or a teaspoon of oil helps:
✔ Prevent food from drying out
✔ Improve texture (especially for breaded items)
✔ Keep seasonings from falling off

Pro tip: Use oils with a high smoke point like avocado oil, canola oil, or olive oil spray. Avoid cooking sprays that contain additives, as they can damage the air fryer’s non-stick coating.

Myth #3: Air fryers and ovens are the same thing

Truth: While both appliances use hot air to cook food, air fryers work much faster and crisp better.

Yes, air fryers and convection ovens both use circulating hot air to cook food, but air fryers have a smaller cooking space and a more powerful fan. This allows food to cook up to 30% faster and develop a crispier texture than in a standard oven.

Best for air fryers:

✔ Reheating fried food
✔ Making crispy fries, nuggets, and tofu
✔ Roasting vegetables and meats in small portions

Best for ovens:

✔ Baking cakes, cookies, and bread
✔ Cooking large roasts and casseroles
✔ Slow-cooked meals that need even heating

If you have limited kitchen space or want a quick, crispy alternative to an oven, an air fryer is a great choice.

Myth #4: Air fryers can cook anything

Truth: While they’re versatile, some foods just don’t work well in an air fryer.

Air fryers are great for roasting, frying, and even baking small items. But some foods? Not so much.

🚫 Avoid these in an air fryer:

• Wet batter (like tempura) – The batter drips and won’t crisp up properly.
• Cheese alone – It melts into a mess unless it’s coated in breadcrumbs.
• Leafy greens – They fly around inside unless weighed down by something heavier.

✔ Best air fryer foods:

• Frozen snacks (fries, nuggets, dumplings)
• Meats (chicken breast, salmon, steak)
• Vegetables (broccoli, Brussels sprouts, zucchini)
• Reheating leftovers (especially pizza and fried food!)

Myth #5: Air fryers are only good for unhealthy food

Truth: You can make tons of healthy meals in an air fryer.

If you think air fryers are only for making fries and fried chicken, think again. Many dietitians swear by air fryers as an easy way to cook lean proteins and nutrient-packed meals.

Here are some easy, healthy air fryer meal ideas:

🥗 Crispy salmon with roasted asparagus
🥦 Garlic Parmesan air-fried broccoli
🍠 Sweet potato fries with minimal oil
🍗 Lemon herb chicken breast

Final Verdict: Should You Get an Air Fryer?

If you love crispy food but want to cut down on oil, an air fryer can be a useful addition to your kitchen. It’s great for cooking meals quickly without the hassle of deep frying and works well for those who don’t have an oven but still want a versatile way to prepare different dishes. 

At the end of the day, air fryers aren’t magic, but they’re a great way to enjoy fried-style food with less guilt. They save time, cut calories, and make meal prep way easier.

Looking for an air fryer? Check out the NNIO 4.5L Air Fryer - affordable, compact, powerful, and perfect for healthier home cooking.