Is it bad to air fry everything? The downsides and dangers you need to know

November 22, 2025 •

4 min read

According to a 2015 study, air-fried foods can have up to 80% less fat than deep-fried counterparts, leading many to embrace this cooking method entirely. However, the rising popularity has led to a crucial question: is it bad to air fry everything? The answer, it turns out, is a bit more complex than a simple yes or no.

Quick Summary

Air frying is a healthier alternative to deep frying but isn't ideal for every food. Over-reliance on this method can lead to acrylamide formation, nutrient loss, and a poorly balanced diet. Some foods, like wet batters and leafy greens, are unsuitable for air frying and can create a mess or yield disappointing results.

Key Points

Acrylamide Risk: High-heat air frying can still form acrylamide in starchy foods, a potential carcinogen, though less than deep frying.
Nutrient Loss: Heat-sensitive nutrients like Vitamin C and antioxidants can degrade during air frying, and healthy fats in fish may be compromised.
Not for All Foods: Wet batters, leafy greens, and excessive sauces are unsuitable for air frying, leading to messy, uneven, or poor-quality results.
Moderation is Key: Over-reliance can lead to an unbalanced diet centered on 'fried' foods. Air frying is a healthier option, not an all-inclusive health solution.
Maintain Your Machine: Heavily fatty foods can cause smoking and splatter, while non-stick coatings can release toxic fumes if damaged or overheated.
Proper Technique Matters: Overcrowding the basket prevents proper air circulation, resulting in food that is soggy in some spots and burnt in others.
Balanced Diet: For optimal health, incorporate a variety of cooking methods like steaming, baking, and grilling alongside your air fryer.

The Health Risks and Downsides of Over-Reliance

While air frying is generally a healthier cooking method than deep frying, it is not a magic solution that makes every food healthy. Over-relying on your air fryer can present several health and culinary issues.

Acrylamide and Other Harmful Compounds

High-heat cooking, including air frying, can produce acrylamide, a chemical substance that forms naturally in certain starchy foods like potatoes and bread. While air frying reduces acrylamide formation compared to deep frying, it doesn't eliminate it completely, especially with overcooking or burning. A 2024 study even found that air-fried potatoes contained slightly more acrylamide than oven-fried potatoes. Additionally, high-heat cooking can lead to the formation of Advanced Glycation End Products (AGEs) and Cholesterol Oxidation Products (COPs), which have been linked to health problems.

Potential Loss of Nutrients

Air frying exposes food to high heat, which can cause the degradation of certain heat-sensitive nutrients. While it may retain more nutrients than deep frying due to reduced oil usage, vitamins like C and some B vitamins can still be lost, and antioxidant levels may be reduced. A study on air-fried fish found a reduction in beneficial omega-3 fatty acids.

Risk of Damaging Your Air Fryer

Certain foods can make a considerable mess and potentially damage your air fryer. Wet batters drip through the basket and burn onto the heating element, while overly greasy foods like bacon can produce excessive smoke and splatter. Regular cleaning is necessary, but burning food residue can clog the appliance and release odours. Non-stick coatings can also release toxic fumes if overheated, especially if scratched.

Inadequate Cooking for Certain Foods

Not every food is a good candidate for the intense, circulating heat of an air fryer. Delicate, leafy greens like kale or spinach can get blown around and become chewy or burnt instead of crisp. Certain wet foods, like some baked goods or dishes with a lot of sauce, can result in uneven cooking or a disappointing texture. Overcrowding the basket also prevents proper air circulation, resulting in soggy or undercooked patches.

Air Frying vs. Other Cooking Methods

To put the air fryer in perspective, here's a comparison with other common cooking techniques:


Aspect	Air Frying	Deep Frying	Oven Baking	Steaming
Oil Usage	Very little to no oil required	Submerges food in large amounts of oil	Depends on the recipe, often minimal	No oil required
Fat/Calories	Significantly reduced fat and calorie intake	High in fat and calories, associated with weight gain	Moderate, can vary with ingredients	Very low in fat and calories
Crispiness	Achieves a crispy, fried-like texture	Delivers the crispiest, traditional fried texture	Less crispy than air frying or deep frying	Retains moisture, does not crisp food
Acrylamide Risk	Reduced risk compared to deep frying, but still possible at high heat	Higher risk, as starchy foods cook in hot oil	Risk is present, but generally less than deep frying	No risk of acrylamide formation
Nutrient Retention	Retains more nutrients than deep frying, but high heat can degrade some	High heat and oil can lead to significant nutrient loss	Good retention, but can vary with time and temperature	Excellent retention, as nutrients aren't leached out

Conclusion: Balance is Best

So, is it bad to air fry everything? No, it's not inherently bad, but it is unwise to rely on it as a universal cooking solution. Air fryers are a fantastic tool for healthier versions of traditionally fried foods, offering convenience, speed, and reduced fat intake. However, they are not a magical device that makes all food healthy, nor are they suitable for every ingredient.

The key to a healthy and well-rounded diet lies in moderation and variety. Incorporate your air fryer for appropriate foods, like chicken wings, root vegetables, or frozen snacks. For other dishes, such as soups, wet-battered foods, or large cuts of meat, stick to more traditional cooking methods like steaming, baking, or pan-searing. By understanding the limitations and risks, you can make informed decisions and enjoy your air fryer as one of many useful tools in your culinary arsenal.

How to Air Fry Responsibly

Choose Wisely: Use your air fryer for foods that benefit from its hot-air circulation, such as frozen items, chicken parts, and dense vegetables like Brussels sprouts.
Avoid Problematic Foods: Never put wet batters, leafy greens, or heavily sauced items in the air fryer. Stick to other methods for these foods.
Moderate Consumption: Even with less oil, air-fried foods are still fried. A balanced diet should include a variety of cooking techniques, including baking, grilling, and steaming.
Prevent Acrylamide: Pre-soak potatoes to reduce starch and cook at lower temperatures to minimize the risk of harmful compound formation.
Don't Overcrowd: Give food plenty of room in the basket to ensure even, crispy results. Cook in batches if necessary.
Clean Regularly: Prevent the buildup of grease and burnt food residue, which can cause smoke and affect flavour.

Following these guidelines will help you maximize the benefits of your air fryer while avoiding the pitfalls of over-using this popular kitchen gadget.

Frequently Asked Questions

No, you cannot put everything in an air fryer. Wet batters, leafy greens, and heavily sauced dishes are not suitable and will result in a mess or poor texture.

Yes, an air fryer is generally healthier than deep frying because it uses significantly less oil, resulting in lower fat and calorie content in the food.

While air frying can produce acrylamide, a chemical that is a 'probable carcinogen' at high doses, the levels are lower than with deep frying. Cooking at lower temperatures and eating a varied diet can minimize this risk.

You should avoid air frying wet-battered foods, delicate leafy greens, heavily sauced items, and excessively fatty foods like bacon, which can cause excessive smoke.

Yes, some heat-sensitive nutrients like Vitamin C and certain B vitamins can be lost during air frying, just as they can with other high-heat cooking methods.

Your food likely turned out dry because you did not use enough oil or because you air fried it for too long. Lightly spritzing with oil, especially for vegetables, can prevent this.

Some parchment paper is safe for air fryers, but it must be rated for high temperatures (typically up to 420°F/220°C) and should never block the air circulation or touch the heating element. Always check the manufacturer's guidelines.

You can use your air fryer as often as you want, but moderation is key. Balance air-fried foods with other cooking methods to ensure a varied and nutrient-rich diet.