“Home-cooked, nutritious meals can be on the table in just minutes.”
Air fryers have burst onto the scene in the last few years. They work like mini convection ovens, circulating hot air around food to create delicious and crispy—but not greasy—foods. They’ve been praised for helping people create enjoyable foods that are lower in fat and calories. (Learn more about the perks of air fryers here.)
Roxanne Wyss and Kathy Moore—who are food writers, cookbook authors, cooking teachers, and food consultants—took the air fryer a step further, creating recipes specifically for people with diabetes for their 14th cookbook. The Easy Air Fryer Cookbook: Healthy, Everyday Recipes for People with Diabetes contains healthier versions of dishes like French toast, southwestern eggrolls, and popcorn chicken.
The duo was inspired to create The Easy Air Fryer Cookbook because diabetes affects “people of all ages” and “across all cultures,” with a variety of budgets, food preferences, and medical histories. “There is a real need for cookbooks with tasty, healthy recipes … that will become favorites for many families,” says Wyss and Moore, who call themselves The Electrified Cooks.
Air Frying: A Healthy Way of Cooking for Diabetes
Many cookbooks or recipes online may claim to be good for people with diabetes, but Wyss and Moore made it official, having the American Diabetes Association review the book. “Each recipe adheres to the nutritional guidelines set forth by the American Diabetes Association,” says Wyss and Moore.
When it comes to a diabetes diet, most of the attention goes to carbs, so it may be hard to see how air frying improves your carb count. However, a healthy diet for diabetes goes beyond counting carbs. People with diabetes are two to three times more likely to suffer a heart attack or stroke, according to UpToDate. Reducing your intake of saturated fat—such as by air frying—can mitigate that risk. (Learn more about the link between heart disease and diabetes here.)
Furthermore, the recipes in The Easy Air Fryer Cookbook highlight non-starchy vegetables, avoid added sugars and refined grains, and use whole foods instead of processed whenever possible—all food habits recommended by the ADA.
You probably already know these basic healthy food guidelines, but it’s not always easy to put them to practice. Maybe you’re the person who doesn’t know how to make veggies taste good without dousing them with cheese, or perhaps your cooking skills are still in progress. This is where the ease of the air fryer comes in handy.
“We have discovered that a variety of fresh vegetables taste great when prepared in the air fryer and we wanted to let everyone know about them,” says Wyss and Moore. The vegetables section of the book contains such enticing sides as cauliflower tots, “fried” onion rings, and sweet potato fries.
A Diabetes Diet That Works For All
But let’s get one thing straight: The cookbook isn’t solely for people with diabetes. Wyss and Moore say the recipes are good for anyone who “enjoys fresh flavors and desires a more healthy cooking style.” Bonus: Air fryers are easy to use, cook food faster than the oven, and can be used for a wide range of foods.
To be honest, a diabetes diet isn’t too different from what’s recommended for all Americans. Following a healthy diet, including air-fried versions of your favorite foods, can actually help prevent type 2 diabetes from developing. (Here is diabetes diet advice that everyone should follow.)
Plus, The Easy Air Fryer Cookbook can help *anyone* overcome one of the biggest mistakes when trying to make healthier “fried” foods: heating up high-calorie, frozen snacks. Yes, the air fryer works magic on burritos, samosas, empanadas, chicken nuggets, and French fries from the frozen food aisle, but air frying these items won’t necessarily make them healthier. These items were fried prior to freezing, so they’re still high in oil and fat.
The way to get the most benefits from the air fryer is by prepping your own recipes. Wyss and Moore aimed to make a cookbook just for that—even if your kitchen skills are lacking.
“We carefully tested each recipe multiple times, as our goal is to always create recipes that work well for any cook, including the kitchen novice,” says Wyss and Moore. “We use readily available ingredients and avoid laborious steps or unfamiliar ingredients.”
“With appliances that are easy to use, such as the air fryer, and tested, delicious recipes like they will find in The Easy Air Fryer Cookbook, home-cooked, nutritious meals can be on the table in just minutes,” says Wyss and Moore.