Why your air fryer might be working against your health, Mumbai doctor explains

Air fryers have become very popular in many modern kitchens. People often use them thinking they are a healthier way to cook. They use less oil, make less mess, and promise to make food healthier. Many people feel that using an air fryer is a guilt-free shortcut to eating better.

However, Dr. Manan Vora, an orthopaedic surgeon and sports medicine specialist from Mumbai, has warned that air fryers are not a magic solution for poor food habits. In a video shared on Instagram on December 24, he explained that while air fryers are better than deep frying, they cannot undo the effects of unhealthy food choices.

Dr. Vora himself uses an air fryer, but he wants people to understand the limitations of the appliance. “Air frying is better than deep frying,” he said. “It uses 70 to 90 percent less oil, reduces harmful compounds like acrylamide, and avoids repeated oil heating. These make it a smarter choice than deep frying. But it cannot make unhealthy food healthy.”

He emphasized that an air fryer is not a substitute for a balanced diet. Using it does not automatically improve nutrition if the food itself is processed or full of unhealthy ingredients. People need to pay attention to what they eat, not just how they cook it.

Frozen snacks and processed food remain a problem

A major concern Dr. Vora highlighted is the way people often use their air fryers. Many load them with frozen or ultra-processed foods like nuggets, momos, fries, or paneer tikka, thinking that cooking in an air fryer makes these foods healthy. “Buying an air fryer and using it does not make your food automatically healthy,” he explained.

Even if air frying reduces oil content, it does not remove refined starch, preservatives, additives, or high amounts of salt from processed food. The ingredients remain the same, and the nutritional profile does not improve. The air fryer changes how the food is cooked, but it cannot change what the food is made of.

Dr. Vora advised that health outcomes depend on the quality of the food and how often it is eaten. The appliance itself cannot improve nutrition. He said, “An air fryer works for you when you use it to cook whole foods, balanced meals, proteins, fibre, and real ingredients. It works against you when it becomes a guilt-free junk food machine.”

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He recommended using the air fryer intentionally. Cooking healthy meals like roasted vegetables, lean meats, or homemade snacks is the best way to benefit from the appliance. Combining smart cooking methods with healthy food choices is what really improves health.

Many people assume that using less oil is enough for healthy eating, but Dr. Vora points out that the type of food matters more. Processed foods, even when air fried, can still lead to weight gain, high blood pressure, and other health issues. Using an air fryer does not remove calories, salt, or sugar already present in the food.

Parents and home cooks should focus on making healthier choices before cooking. Preparing meals from whole ingredients, using fresh vegetables, lean proteins, and minimal salt and sugar, will provide true health benefits. The air fryer can then enhance these meals by reducing cooking oil and harmful compounds.

Dr. Vora also highlighted the importance of moderation. Even with whole foods, portion control matters. Eating large quantities, even of healthy food, can affect weight and metabolism. Combining healthy cooking techniques with balanced eating is the key to maintaining good health.

In conclusion, air fryers are a convenient and better option than deep frying, but they are not a replacement for good food choices. They are tools to help cook food in a healthier way, but the food itself must be nutritious. Processed and ultra-processed snacks should still be eaten occasionally, not relied on as a main source of food.

Using an air fryer for whole foods and balanced meals, along with attention to nutrition and portion sizes, is the way to make it work for your health. The gadget alone cannot undo the effects of junk food. By understanding these facts, people can use air fryers effectively to support a healthier lifestyle.