Is air fried food inflammatory? What the science says

November 14, 2025 •

4 min read

Compared to deep frying, air frying produces significantly less acrylamide, a chemical linked to inflammation, in starchy foods. However, whether air fried food is inflammatory depends heavily on the ingredients and cooking process, as high temperatures can still form potentially harmful compounds.

Quick Summary

This article examines the inflammatory potential of air fried food by comparing it to deep frying and other methods. It explains how high temperatures can generate advanced glycation end-products and offers strategies for reducing these compounds.

Key Points

Less Inflammatory than Deep Frying: Air frying uses significantly less oil, leading to less absorption of potentially inflammatory omega-6 fats and a lower fat content overall.
High-Heat Compounds Remain: Despite being healthier than deep frying, air frying's high temperatures can still produce Advanced Glycation End-products (AGEs) and acrylamides, which are linked to inflammation.
Ingredient Choice Matters: The inflammatory impact depends heavily on what you cook. Opt for lean proteins, vegetables, and fish over processed, starchy foods to reduce health risks.
Mitigate with Temperature Control: Cooking at lower temperatures can help minimize the formation of high-heat compounds like AGEs and acrylamides.
Moderation is Key: An air fryer is a tool, not a 'health pass.' A balanced diet incorporating various cooking methods like steaming and baking is the most effective strategy for managing inflammation.
Avoid Oxidized Oils: Less oil usage in air frying is better, and choosing high smoke point oils reduces the chance of oxidation and subsequent inflammation.

Air Frying vs. Deep Frying: The Inflammation Difference

When it comes to inflammatory potential, a key distinction lies in the amount and type of oil used during cooking. Traditional deep frying involves submerging food in a large amount of oil, often repeatedly reused and heated to very high temperatures. This process can lead to the formation of inflammatory omega-6 fatty acids and other harmful compounds. Air frying, by contrast, uses a fraction of the oil, relying on circulating hot air to achieve a crispy texture. This significant reduction in oil absorption makes air fried food a less inflammatory choice than its deep-fried counterpart.

Studies comparing air-fried potatoes to deep-fried ones found that air frying resulted in a final product with substantially less fat. Less oil retention means fewer inflammatory compounds are absorbed by the food. The comparison isn't always straightforward, however, as air frying is essentially a small convection oven. Compared to baking or steaming, which use gentler, moist heat, the high dry heat of an air fryer carries its own set of considerations.

The Role of Advanced Glycation End-products (AGEs) and Other Compounds

Despite being a healthier alternative to deep frying, air frying is not without its risks. The high heat used in air fryers can contribute to the formation of Advanced Glycation End-products (AGEs). AGEs are harmful compounds formed when proteins or fats are exposed to high heat, and their accumulation in the body has been linked to oxidative stress, inflammation, and an increased risk of chronic diseases like diabetes and heart disease. While air frying may produce fewer AGEs than deep frying, the potential for their formation still exists.

In addition to AGEs, other potentially harmful compounds can arise from high-heat cooking. Acrylamide, a probable carcinogen, can form in starchy foods cooked at high temperatures. While air frying reduces acrylamide formation by a large margin compared to deep frying, some levels may still be present. Similarly, cooking meat at high heat can produce polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), especially if the meat is burned or charred. These compounds are also associated with health risks.

Mitigation Strategies for Healthier Air Frying

To minimize the inflammatory potential of your air fried meals, a strategic approach to cooking is essential. Choosing the right ingredients and cooking techniques can make a significant difference.

Control the Temperature: Avoid the highest temperatures when possible. Cooking at a slightly lower heat for a longer duration can decrease the formation of harmful compounds like AGEs and acrylamides.
Prioritize Whole Foods: Air fry vegetables, lean proteins, and fatty fish instead of processed, pre-packaged options. The latter often contain unhealthy additives and higher levels of starch and sugar that can contribute to inflammation.
Prep Starchy Foods: For items like potatoes, studies have shown that pre-soaking them in water before air frying can reduce acrylamide levels.
Use Healthy Oils Sparingly: While an air fryer requires very little oil, using a high smoke point oil like avocado oil is best. Overheating and oxidizing oils can be inflammatory, and the air fryer's method is gentler on oils than deep frying.
Include Herbs and Spices: Certain herbs and spices, such as parsley and chives, contain antioxidants that can help reduce some of the damaging effects of high-heat cooking.

Comparison Table: Air Frying vs. Deep Frying


Feature	Air Frying	Deep Frying
Oil Usage	Minimal, often a tablespoon or less	Significant, liters of oil required
Inflammatory Risk	Lower due to less oil absorption	Higher due to high oil use and potential reuse
Fat Content	Significantly lower fat in the final product	High fat content absorbed by the food
Acrylamide Formation	Dramatically lower levels than deep frying	High levels in starchy foods cooked at high heat
AGEs & PAHs	Still produced at high temps, but likely less than deep frying	Produced at high temperatures, potentially higher levels
Omega-3 Preservation	Can be damaged by high heat, but less than deep frying	Significant loss of healthy omega-3s, especially in fish

Consider the Broader Diet and Cooking Methods

It's important to view air frying within the context of your entire diet. As Johns Hopkins Medicine notes, a holistic dietary pattern built around whole, nutrient-dense foods is key to managing inflammation. An air fryer is a tool, not a health pass, and it can be used for both healthy and unhealthy purposes. To fight inflammation effectively, incorporate other cooking methods like steaming, baking, and poaching, which use gentler heat.

For a comprehensive approach to an anti-inflammatory diet, explore the wealth of information available on this topic. Johns Hopkins Medicine offers an excellent resource on the anti-inflammatory diet.

Conclusion

In summary, is air fried food inflammatory? The answer is nuanced. While air frying is a significantly healthier and less inflammatory alternative to traditional deep frying due to reduced oil usage and less harmful compound formation, it is not entirely risk-free. The high heat can still create potentially inflammatory AGEs and other chemicals, especially when cooking starchy foods and meat. By practicing moderation, controlling temperature, focusing on whole food ingredients, and incorporating a variety of cooking methods, you can mitigate the risks and enjoy the convenience of air frying as part of a balanced, anti-inflammatory diet. The ultimate inflammatory impact depends on how you use the appliance and what you put inside it.

Frequently Asked Questions

Yes, air frying is generally better than deep frying for reducing inflammation. It uses much less oil, which means less absorption of inflammatory fats and a significant reduction in harmful compounds like acrylamides.

Yes, the high temperatures used in air frying can still produce potentially harmful compounds. These include Advanced Glycation End-products (AGEs), linked to inflammation and chronic disease, and polycyclic aromatic hydrocarbons (PAHs) if meat is charred.

You can reduce the inflammatory potential by controlling the cooking temperature, avoiding overcooking, using fresh ingredients like vegetables and lean proteins, and pre-soaking starchy foods like potatoes before cooking.

No, the inflammatory effect depends on the food itself. Air frying nutrient-dense, whole foods like vegetables and lean meats is much healthier than cooking processed, pre-packaged items that may contain inflammatory ingredients.

While air frying is generally healthier than deep frying, baking and steaming are often considered even healthier. These methods use lower or moist heat, which minimizes the formation of high-heat compounds and better preserves nutrients like omega-3s.

An air fryer is essentially a smaller, more powerful version of a convection oven, using a fan to circulate hot air rapidly. The main differences are the air fryer's faster cooking time and smaller capacity.

Yes, you can use an air fryer on an anti-inflammatory diet. It is a tool that can facilitate the cooking of whole foods like vegetables, fish, and chicken with minimal oil. However, it should be used in moderation alongside other healthy cooking methods.