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Air fryers have become a staple in modern kitchens, often touted as one of the best healthy cooking options. Many people believe that simply switching from deep-frying to air-frying makes their food automatically guilt-free. However, it’s not the gadget but how you use it that determines how healthy your food really is. From the choice of oil to the type of food you eat, every detail matters when it comes to maintaining gut health.
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Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard and Stanford universities, busts seven myths about the use of air fryers. In an Instagram post shared on October 18, the gastroenterologist debunked popular misconceptions about air fryer cooking, highlighting that air fryers can be gut-friendly game-changers but only when used correctly.
Air frying is automatically healthy
Dr. Sethi explains that just using an air fryer doesn’t automatically make your food healthy – it’s the ingredients and cooking methods that really matter. He explains, “Air frying reduces oil, yes. But if you’re still using ultra-processed frozen snacks or inflammatory refined seed oils, you’re not doing your stomach any favors.”
You don’t need oil at all
Gastroenterologists recommend using healthy oils like avocado oil or ghee, which actually help absorb nutrients like vitamins A, D, E and K. “Skip refined seed oils, they are high in omega-6 and can increase inflammation if used in excess,” he suggests.
any vegetable works well
According to Dr. Sethi, leafy vegetables and cruciferous vegetables like broccoli burn faster. He suggests greasing the air fryer with a small amount of oil and using parchment paper or silicone liners to ensure the vegetables get crispy rather than burnt — as burnt vegetables can cause bloating.
It is okay to use the same oil again
Dr. Sethi stresses the importance of regularly cleaning your air fryer, warning that exposure to high heat can cause residual oil to cause a build-up of oxidized fat. This process produces harmful byproducts that can burden your liver and impair your gut health. He strongly recommends cleaning the tray thoroughly and changing the oil regularly.
Safest Air Fryer Liner
Dr. Sethi recommends using a food-grade silicone liner—BPA-free and FDA-approved—as the safest option for the air fryer. They’re free of PFAS and microplastics, heat-resistant up to 480 degrees Fahrenheit, contain no artificial colors or coatings, and are perforated to allow proper airflow. Another safe option is unbleached, perforated parchment paper, which is free of wax and chlorine.
Season after air frying
According to Dr. Sethi, “Spices like turmeric, garlic, cumin and paprika release their antioxidants better during cooking.” Therefore, adding spices while cooking not only enhances the taste but also releases stomach-friendly polyphenols.
All air fryers are the same
Some air fryers have Teflon (PTFE) coated baskets, which can deform at high temperatures over time. Dr. Sethi recommends choosing ceramic-coated or stainless steel interiors that not only last longer but are also better for your health.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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