Stop making these 7 mistakes while cooking food in air fryer, warns Harvard doctor

Air fryers have taken kitchens by storm, promising guilt-free fried goodness with less oil. But are you really cooking in the healthiest way? Harvard-trained doctor Saurabh Sethi breaks down the most common mistakes people make while air frying—and why they could be hurting your gut more than helping it. From choosing the wrong oils to seasoning at the wrong time, these simple tweaks can turn your air fryer from “meh” to truly gut-friendly.

Ultra processed frozen food

According to Dr Saurabh Sethi, air frying doesn’t automatically make food healthy. Cutting oil is great, but loading up on ultra-processed frozen snacks or inflammatory refined seed oils can still wreak havoc on your gut. A little healthy fat, like avocado oil or ghee, actually helps your body absorb fat-soluble vitamins A, D, E, and K.

Light oil coating

Not all vegetables survive air frying equally. Leafy greens and crucifers burn quickly, so a light oil coat and a silicone or parchment liner are essential to crisp them without charring, says Dr Sethi. And don’t reuse old oil—high heat plus leftover oil creates oxidized fats your liver and gut hate.

Correct parchment liner

The right liner matters too, as per the Harvard-trained expert. Food-grade silicone is reusable, BPA-free, PFAS-free, and heat-safe up to 480°F. Unbleached, perforated parchment works as well. Seasoning during cooking unlocks antioxidants from spices like turmeric, garlic, cumin, and paprika, boosting both flavor and gut health.


Which air fryers are safer?

Finally, not all air fryers are equal. Dr Saurabh Sethi claims that teflon-coated baskets may degrade at high temperatures, so ceramic or stainless steel interiors are a safer and longer-lasting choice.