Air fryers have become a staple in many modern kitchens thanks to their ability to cook food quickly with minimal oil. They are often praised for producing healthier meals compared to traditional deep-frying. However, using an air fryer incorrectly can seriously impact your health, reduce nutritional value, and even increase the risk of food poisoning, cancer, and fires.

Dr. Saurabh Sethi, a digestive health expert trained at Harvard and Stanford, highlights four common mistakes that people often make when using air fryers and explains how to avoid them.

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1. Choosing the Wrong Foods for Air Frying

• Certain foods, such as delicate leafy greens, very thin vegetables, or fatty cuts of meat, can produce harmful substances like polycyclic aromatic hydrocarbons (PAHs) when cooked at high temperatures. These compounds are known to increase the risk of cancer.

• Thin or delicate foods can burn quickly, creating unpleasant odors, while fatty meats, like pork belly, may smoke excessively or even catch fire.

• Using spoiled or improperly thawed food can also lead to serious food poisoning, as bacteria may survive high temperatures if the food isn’t fully cooked.

Expert Advice:
Always choose foods suitable for air frying and make sure they are cleaned, prepped, and thawed properly before cooking. For frozen items, allow them to thaw completely for even cooking and to reduce health risks.

Additional Tip: For delicate vegetables, consider tossing them lightly with oil or cooking in small batches to prevent burning while maintaining nutrients.

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2. Skipping Preheating the Air Fryer

• Many users place food directly into the air fryer without preheating, thinking it won’t affect the outcome.

• However, similar to an oven, air fryers need time to reach the desired temperature. Skipping this step can result in uneven cooking—food may be overcooked on the outside while remaining undercooked inside, allowing bacteria like Salmonella or Campylobacter to survive.

• Not preheating can also reduce crispiness and cause nutrient loss, as longer cooking times may degrade vitamins and antioxidants in vegetables and meats.

Expert Advice:
Preheat your air fryer for 3–5 minutes before adding food. This ensures even cooking, helps kill harmful bacteria, and preserves the texture and nutritional value of your meals.

Extra Tip: If cooking multiple batches, consider preheating slightly longer for larger quantities to maintain consistent heat throughout.

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3. Using the Wrong Amount or Type of Oil

• Despite the name “air fryer,” some oil is still necessary for certain foods like root vegetables or lean meats.

• Using too little oil can make food dry and reduce the absorption of fat-soluble vitamins (A, D, E, K).

• Using too much oil, or reusing oil multiple times at high temperatures, can generate toxic smoke, free radicals, and acrylamide, which is linked to cancer and other chronic diseases.

Expert Advice:

• Use just enough oil to lightly coat the food if needed.

• Choose oils with a high smoke point, such as olive oil, avocado oil, or canola oil, to minimize toxic compound formation.

Additional Insight: Proper oil use not only maintains nutritional value but also helps improve the texture and flavor of air-fried foods.

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4. Failing to Clean the Air Fryer Properly After Each Use

• Residual oil and food particles create a breeding ground for bacteria, increasing the risk of foodborne illness.

• Leftover crumbs or grease can burn during the next cooking session, producing toxic smoke and harmful compounds like benzo(a)pyrene, which is linked to cancer.

• Dirty air fryers also alter the taste of your food and shorten the appliance’s lifespan.

Expert Advice:

• Clean all removable parts of your air fryer with warm water and dish soap after each use.

• Wipe down the interior and exterior to prevent grease buildup, smoke, and odor.

Extra Tip: For stubborn residues, soak baskets and trays for 10–15 minutes before scrubbing. Regular cleaning ensures your air fryer continues to cook safely and efficiently.

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Conclusion: Maximizing the Benefits of Your Air Fryer Safely

Air fryers are a convenient and healthier alternative to traditional frying methods, but using them incorrectly can have serious consequences. By choosing the right foods, preheating properly, using the right amount and type of oil, and cleaning thoroughly, you can enjoy delicious, nutritious meals while minimizing risks.

✅ Remember: Small mistakes can reduce nutritional value, increase cancer risk, or even cause fires. Following these simple guidelines will protect your health, enhance food quality, and extend the life of your appliance.

Bonus Tip: Consider rotating your air fryer basket and shaking food halfway through cooking for even heat distribution and better results