The best oils for an air fryer are high-smoke-point, neutral-tasting oils that crisp food without burning at temperatures between 375∘F 375∘F and 400∘F 400∘F. The absolute top choices are avocado oil for high heat, refined olive oil (not extra virgin) for flavor, and canola oil for everyday cooking.
Avocado oil and light olive oil shine for their high smoke points, while ghee and peanut oils each add unique flavours and health perks. For those looking to experiment, grapeseed and refined coconut oils bring subtle tones and nutritional benefits.
What Is the Best Cooking Oil to Use in an Air Fryer? Of all the options, avocado oil is a top choice for air frying, thanks to its high smoke point and health benefits. Oils with lower smoke points, like extra virgin olive oil, can still be used – just keep temperatures under 190°C to avoid burning.
The best cooking oils for heart health are those high in unsaturated fats (monounsaturated and polyunsaturated) and low in saturated fats. Cardiologists and dietitians strongly recommend making these plant-based oils your go-to choices while limiting saturated fats like butter and coconut oil.
Air frying is highly suitable for diabetics as it uses hot circulating air to crisp food, requiring up to 80% less oil than deep-frying. This significantly reduces calories and fat, helping you manage weight and protect heart health.
The #1 absolute worst foods for your blood sugar are sugar-sweetened beverages (sodas, sweetened iced teas, fruit punches, and energy drinks).
Yes, diabetics can eat air-fried french fries, as the air-frying method is much healthier than deep-frying. However, because potatoes are starchy and high in carbohydrates, they can still cause blood sugar spikes and must be eaten in careful moderation.
Cardiologists consistently advise patients to avoid or strictly limit processed meats, sugary drinks, and deep-fried foods. These items are heavily linked to high cholesterol, high blood pressure, and increased risks of heart disease.
Healthy Cooking Oils
The unhealthiest oils to cook with are highly refined vegetable and seed oils (such as corn, soybean, cottonseed, and sunflower oil) and any oils containing partially hydrogenated fats.
Avoid using aerosol cooking sprays (like Pam) or oils with low smoke points (like extra-virgin olive oil or unrefined coconut oil). Propellants and additives in sprays ruin non-stick coatings, while low-smoke oils burn and smoke at high temperatures.
Oils like olive and avocado oil enhance the body's response to insulin, for regulating blood sugar levels. They also contain antioxidants that reduce inflammation, a common concern for diabetics. Additionally, these oils aid the absorption of fat-soluble vitamins (A, D, E, and K), supporting metabolic processes.
For an air fryer, Extra-Light or Refined Olive Oil is the best choice because of its higher smoke point (up to 465∘F), which prevents burning at high air-frying temperatures. Avoid using Extra Virgin Olive Oil (EVOO) for high-heat air frying as it burns and smokes easily.
The safest non-toxic air fryers avoid traditional Teflon (PTFE) and controversial PFAS chemicals. The healthiest alternatives feature all-glass bowls, 100% stainless steel interiors, or natural ceramic coatings. Top-rated models include the Fritaire Glass Air Fryer, Typhur Dome 2, and GreenPan Bistro Air Fryer.
The healthiest oils to fry with are avocado oil and extra virgin olive oil. They are rich in heart-healthy monounsaturated fats and antioxidants, which keep the oil stable and prevent it from breaking down into harmful compounds at high temperatures.
The healthiest air fryer foods are nutrient-dense, whole foods that require minimal oil to achieve a crispy texture. Top choices include lean proteins like salmon and chicken breasts, starchy vegetables like sweet potatoes, and fibrous greens like Brussels sprouts and asparagus.
Use two types of fat
Gordon Ramsay has a solution that's reminiscent of cooking a steak — he uses both oil and butter. In a nonstick skillet, the chef adds a generous drizzle of cooking oil (likely a neutral oil like peanut or canola, but olive oil would also work) and an even more generous amount of butter.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
Some oils — such as soybean, canola, walnut, and flaxseed — are rich in a plant-based omega-3 fatty acid called alpha-linolenic acid (ALA), which may promote brain and heart health.
A natural artery cleaning diet is built around fatty fish, garlic, leafy greens, nuts, olive oil, berries, whole grains, legumes, turmeric, green tea, and pomegranate.
While these may have seemed like smarter options at first, recent research suggests that they may actually be far more detrimental to heart health than animal fats. In fact, one British Medical Journal study found that consuming too much vegetable oil may actually increase the risk of heart disease.
Cardiologist Tip of the Day: Avoid Potato Chips and Other Packaged Snacks. Don't eat chips and other ultraprocessed foods sold in vending machines, says Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado.
When your heart isn't pumping efficiently, it often sends subtle, "quiet" warning signals long before a major health crisis occurs.
The #1 worst drinks for your heart are sugar-sweetened beverages (SSBs), such as regular sodas, sweetened fruit juices, sports drinks, and energy drinks. Cardiologists and medical bodies consistently rank these highest in danger due to their ability to drive up inflammation, blood pressure, triglycerides, and heart disease risk factors.