Air fryers have quickly become a popular kitchen appliance, promising crispy, delicious foods with less oil and less mess. But are they a healthy choice for people living with diabetes? Let’s look at the benefits, limitations and simple ways to make the most of your air fryer.
Article highlights
- Air frying can be a useful way to prepare favourite foods.
- What you put in the air fryer still matters.
- A few simple choices can make air-fried meals more diabetes-friendly.
- Learn how to get the most from your air fryer.
Do air fryers fit into a diabetes diet?
Dreaming of French fries and crispy chicken? Fried foods aren’t usually part of the meal plan when you have diabetes, or at least they aren’t typically recommended. However, air fryers are a cooking method that make fried foods a better fit for your diabetes diet. Not all air-fried food is a healthy choice, but depends largely on what is being cooked, the amount of oil used and the overall meal. If you’re thinking about investing in this popular kitchen appliance, here are some things to consider about air fryers when you have diabetes.
What is an air fryer?
About the size of a coffee maker, an air fryer operates somewhat like a conventional oven. Once you put food in the air fryer basket, a fan circulates heated air around the food to quickly cook it. The circulating air cooks the outside of the food first making it crispy, while keeping the inside soft to resemble the texture and taste of deep-fried foods.
But unlike regular ovens, air fryers heat up and cook food very quickly, due to their concentrated heat source and powerful fan. There is zero or minimal preheat time needed.
Foods in an air fryer need only a little oil to prevent sticking. A container below the basket in an air fryer catches droplets of grease/fat, for an even healthier results.
What can I cook in an air fryer?
Anything you could potentially fry can go into an air fryer. That means meats, fish, onions, cheese, dough, tofu, potatoes, brussel sprouts, broccoli and other vegetables. These devices can be used to heat up frozen foods and cook all sorts of fresh foods too. However, avoid putting flour- and wet-battered foods in an air fryer, as they generally don’t cook well with this method.
One tip for healthier air-fried potatoes is to steam them first so you can cut down on oil even further. Just be sure to season the potatoes before putting them in the air fryer basket. Keep in mind that spices can can add a big flavour boost to foods, without the calories too.
Do air fryers fit into a diabetes diet?
We know air frying is better than traditional frying because it cuts down on fat and calories typically added when frying in oil. So, in that sense, air fried foods are the better choice when you have diabetes, especially if you’re looking to lose or maintain weight. They’re also a great shortcut to home-made meals because they can cook foods quickly.
But even with the benefits of air frying, it’s important to limit your overall intake of fried foods for overall health. Methods such as steaming, stewing, grilling, and roasting are still your best options when preparing meals.
What type of oil is best?
Small amounts of unsaturated oils such as canola or olive oil are good choices. The key is to use only a minimal amount of oil needed to prevent sticking.
Are there other benefits in using an air fryer?
Air fryers can save time, make small portions easy to prepare and provide a convenient way to cook vegetables and other nutritious foods with little added oil. Air frying doesn’t change the carbohydrate content of foods, but it can make it easier to prepare balanced meals with less added fat.
What are the downsides?
Air fryers can be a convenient cooking option, but they do have a few limitations to consider:
- Limited basket capacity
- Foods can cook unevenly if overcrowded
- Some foods may dry out
- Appliance takes counter/storage space
- Results vary considerably between models
What are some examples of diabetes-friendly air fryer recipes?
Ready to put your air fryer to work? Explore these delicious, diabetes-friendly recipes from myDCC for easy meals and snacks with plenty of flavour and crunch.
3-Step Air Fryer Action Plan
- Choose nutritious foods to air fry.
- Limit added oil and highly processed foods.
- Balance air-fried foods with vegetables, protein and whole grains.
Final verdict?
Air fryers can be a convenient addition to a diabetes-friendly kitchen, making it easier to prepare flavourful, crispy foods with less added oil. The key is to focus on nutritious ingredients, appropriate portions and an overall balanced eating pattern.
