1. The Principle of an Air Fryer
An air fryer is different from the ‘deep-frying’ method, which involves submerging food in a pot full of hot oil. An air fryer works by circulating hot air at high speed with a fan, which dries out the surface of the food and makes it crispy using the food’s own fat. It is more similar to a ‘small oven.’
2. Dramatic Reduction in Fat and Calories
– Oil Usage: When making french fries, the deep-frying method uses a large amount of oil, enough to submerge the potatoes. In contrast, an air fryer uses no oil at all, or just a light brushing of a spoonful is sufficient.
– The Result: For this reason, potatoes cooked in an air fryer can have their fat content reduced by more than 70-80% and calories by more than 30-50% compared to deep-fried french fries. This offers a huge advantage for weight management and cardiovascular health.
3. Considerations for Blood Sugar
– Carbohydrates: Of course, cooking in an air fryer does not make the main component of potatoes, carbohydrates, disappear. Therefore, it remains a ‘high-carbohydrate’ food, and portion control is essential.
– Advanced Glycation End products (AGEs): Also, any high-temperature cooking process, whether frying in oil or baking with air, can produce harmful substances called ‘AGEs.’
– Conclusion: Nevertheless, because of the overwhelmingly lower fat and calorie content, the air fryer method is an incomparably ‘better choice’ for a person with diabetes than deep-frying.
Summary: When you want to eat potatoes, using an air fryer instead of deep-frying is a very wise way to dramatically reduce your fat and calorie intake. However, you must not forget that it is still a carbohydrate food and portion control is a must.
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