HEALTHY OR JUST HOT AIR? A NEW COOKING TREND SHEDS LIGHT ON WHAT MAKES OUR FAVORITE FOODS HEALTHY OR HARMFUL
FROM OUR HEALTH PARTNERS AT ST. JOSEPH’S/CANDLER
F ried foods are a fan favorite. But we have to ask ourselves, how much are these meals affecting my health? It’s a question that Julia Gammon, RD, LD, education specialist/dietician in St. Joseph’s/Candler’s Wellness Center, hears often. “A diet high in fried foods would definitely be a health risk to your heart,” Gammon warns. “Not only is there saturated fat in deep-fried foods, but with those fats come higher calories. It may increase your weight, which increases risk for all kinds of other diseases including diabetes.” Submerging foods in fatty oils also tends to destroy nutrients and leaves more saturated fats, sodium, and cholesterol in your meal. Many people have joined
“It is more beneficial if you want the fried texture without all the saturated or trans-fat and cholesterol.” – Julia Gammon, RD, LD, Education Specialist/Dietician
the search for healthy alternatives that don’t compromise flavor, and one of the most popular new trends in this quest is the air fryer. HOW IT WORKS An air fryer is a small countertop convection oven. The hot air it produces
also makes portion control an easier task, encouraging smaller portions. Overeating can
“I would never tell you to completely cut it out or never eat it again, but definitely eat it in moderation,” Gammon says. “I like to call it a treat meal instead of a cheat meal. You can plan for a treat meal. Don’t just follow your craving or you will likely eat it more often. If you have a plan, you’re more likely to stay on track with your goals.” But Gammon does encourage her clients to take opportunities to try their favorite foods prepared using different and possibly healthier methods, including an air fryer, if they have a chance. A variety of choices put you in control of your food as you also take control of your health. “I use my air fryer for literally everything—bagels, toast, salmon, steak,” Gammon says. “And if you have homemade French fries or something like that left over, it will make them crispy again.”
can give foods the same crispy effect that people enjoy with deep-fried foods, but with a fraction of the oil. Some versions do not even require any added oil. “Personally, I’m a huge fan of these,” Gammon says. “You can use a little oil — I would choose a heart-healthy oil like an olive oil or avocado oil — but you don’t have to use any oil at all.” Research has shown that frying with air compared to oil produces a very similar fried effect, but with only a fourth of the fat content. “It is more beneficial if you want the fried texture without all the saturated or trans-fat and cholesterol,” Gammon says. The compact size of many air fryers
lead to obesity, which is one of the top contributing factors associated with heart disease. One caveat with the air fryer—it won’t provide any benefits for foods that have been fried and then frozen to be sold at a grocery store, such as tater tots. “Those have already been deep-fried,” Gammon says. “In that case, you’re just heating it up.” TREAT, DON’T CHEAT Gammon understands that many of her clients consider deep-fried foods their favorite, and she does not want to take that pleasure away. So she will not insist on investing in products like an air fryer.
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