Let’s face it — they’re everywhere. Air fryers promise all the crispy goodness of fried food, minus the guilt. French fries? Healthier. Chicken wings? Lighter. Mozzarella sticks? Practically salad, right?

Maybe not.

“Air fryers can absolutely be part of a healthy kitchen, but it really depends on what you’re cooking in them,” says Ulysses Wu, MD, at Hartford HealthCare. “It’s not going to turn junk food into health food. An air-fried Snickers bar might be delicious, but it’s still a candy bar.”

Using air fryers for healthy meals starts with choosing the right ingredients — not just relying on the appliance itself.

Still, there are real perks to using one — if you know how to make the most of it.

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Fried taste, without the oil.

The biggest difference between deep frying and air frying? Oil — or lack of it.

“Deep frying means submerging your food in hot oil, which adds hundreds of calories and a lot of unhealthy fat,” Dr. Wu says. “Air fryers use hot air and either no oil or just a tiny bit to get that same crispy texture.”

It’s a small swap, but it makes a huge impact.

“Air fried food can have up to 80% less fat than its deep-fried counterparts,” says Dr. Wu. “That can help lower your risk of heart disease, high cholesterol and obesity.”

> Related: Which Cooking Oil Is Best for My Health (and My Food)?

But healthier doesn’t always mean healthy.

Air frying does make fried favorites like wings, fries and nuggets lighter – but that doesn’t mean they’re suddenly healthy.

“It’s a better option that frying, but it’s still important to pay attention to what you’re cooking – and how often you’re eating it,” says Dr. Wu.

In other words, air frying can be a smarter way to enjoy crispy favorites — as long as you still enjoy them in moderation.

It’s not just about fat.

There’s more to air fryers than calories and crunch.

Cooking with less oil also reduces acrylamide, a potentially harmful chemical that forms in starchy foods when they’re cooked at high temperatures.

“Air frying has been shown to lower acrylamide levels compared to deep frying,” says Dr. Wu. “That’s a definite win for your health.”

And it’s even better if you’re air-frying vegetables or lean proteins. The shorter cooking time can help preserve nutrients like vitamin C and some B vitamins that are sensitive to heat.

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Pro tip: Skip the packaged stuff.

They might crisp up nicely in the air fryer – but many frozen foods are packed with extra sodium, preservative and processed carbs.

“There are pre-packaged foods that are made specifically for the air fryer, which can be healthier – but also more costly,” says Dr. Wu.

But while these do tend to be healthier, they can still be high in unwanted calories. Instead, try choosing a fresh vegetable or homemade snack.

“Tossing in a bag of mozzarella sticks isn’t the same as air frying fresh broccoli with olive oil and garlic,” Dr. Wu notes.

> Related: 10 Food Swaps to Make Today, According to a Dietitian

Don’t be afraid to experiment.

At the end of the day, it’s your choices that make you healthier — air fryers can be part of a healthy kitchen, but they’re not a shortcut to good nutrition. This handy appliance isn’t just for cooking chicken nuggets and French fries – there are tons of ways to get creative with it.

Instead of simply toasting frozen foods, try:

  • Roasting any vegetable you can think of – asparagus, carrots, beets, Brussels sprouts, kale, cauliflower, you name it. Just add a little oil and your favorite seasonings.
  • Stuffing bell peppers with quinoa, beans, veggies or ground turkey and air-frying them instead of baking for a quicker, healthier meal.
  • Slicing and breading avocados to make creamy-on-the-inside, crispy-on-the-outside avocado fries.
  • Making mini quesadillas or taquitos using whole grain tortillas, cheese and veggies, then air-frying until crisp and golden.
  • Building mini pizza bites with your favorite toppings on zucchini slices.
  • Stuffing mushrooms with veggies, lean protein or cheese and air-frying for a quick, crowd-pleasing appetizer.
  • Sprinkling banana slices with cinnamon and air-frying for a warm, naturally sweet snack.
  • Mixing oats, honey, nuts and seeds to create homemade granola clusters with a toasty crunch.

“When you experiment with whole, fresh ingredients, that’s when the magic really happens,” says Dr. Wu.