Harvard doctor busts 8 big myths about air fryer cooking

Air fryers have taken over our kitchens. They’re fast, convenient, and promise guilt-free fries and samosas with barely any oil. But just because something feels healthy doesn’t always mean it is. According to Dr. Saurabh Sethi, a California-based gastroenterologist with training from AIIMS, Harvard, and Stanford, your gut still knows what’s going on, and it’s not always thrilled. With over two decades of experience and a massive online following, Dr. Sethi has become one of the most trusted voices in gut health. His message? Trust your gut, literally. And yes, that includes when using your beloved air fryer. Here’s what he wants you to know.

It’s easy to assume that less oil means better food. And sure, air fryers can reduce your oil intake. But if you’re still tossing in ultra-processed frozen snacks or using inflammatory refined seed oils, you’re not doing your gut any favours. It’s not just about how you cook, it’s what you’re cooking that counts.

Some fat is actually helpful. A bit of ghee or avocado oil isn’t just tasty, it actually helps your body absorb vitamins like A, D, E, and K. The key? Ditch the refined seed oils. They’re loaded with omega-6s, and too much of that can mess with your gut and crank up inflammation. Keep it simple, use better fats.

Not exactly. Leafy greens and veggies like broccoli can burn fast in an air fryer if you’re not careful. Dr. Sethi recommends using a light coat of oil and lining the basket with parchment paper or a silicone mat. It helps them cook evenly and stay crisp without ending up burnt and bitter.

Everyone loves a good crunch, but when your food’s going black, it’s a problem. Burnt bits can create compounds that are harsh on your gut and not great for your liver either. So keep an eye on the time, don’t crank the heat too high, and skip the extra minutes just to make it “extra crispy.”

Nope. Reusing the same oil, especially at high heat, can lead to oxidised fats — the kind that creates harmful byproducts. These can burden your liver and irritate your gut. Dr. Sethi’s advice? Clean your tray regularly and avoid saving old oil for next time.

Not all air fryer liners are safe or worth using. Dr. Sethi suggests going for food-grade silicone liners that are BPA-free, heat-safe, and free from microplastics. The perforated ones are even better since they let air circulate properly. If you’re using parchment paper instead, choose unbleached, wax-free ones with no chlorine — simple, clean, and safe.

Adding spices before air frying isn’t just for taste, it actually makes them work better for your body. Spices like turmeric, cumin, garlic, and paprika release more of their antioxidants when cooked giving you more gut-friendly goodness and deeper flavour in every bite.

Dr. Sethi points out that some air fryers have Teflon-coated baskets, which can wear down at high heat. If you’re picking a new one, go for a ceramic or stainless-steel interior instead. They’re sturdier, safer, and a smarter, healthier choice for your long-term health.