How to Make Crispy, Healthy Fries Without Added Sugar or Excess Calories

If you think fries are just potatoes and oil, think again. To give them that golden, crispy texture we all crave, many fast food chains actually add sugar. This helps create the caramelized exterior that gives fries their familiar crunch, but it also adds unnecessary calories and makes them less healthy than they appear.

Fries are one of the world’s most beloved comfort foods, but it's no surprise that traditional deep-fried versions aren’t exactly health-friendly, due to the high fat and calorie content. Air fryers offer a lighter alternative, but many people find the results softer and less satisfying in terms of crunch.

With the right technique, you can make perfectly crispy fries in an air fryer without the added sugar, oil, or calories.

Tips for Healthier, Crispy Air-Fried Fries:

• Use fresh potatoes: Avoid pre-packaged frozen fries, which often contain added sugars and preservatives.

• Soak in cold water: Let your cut potatoes soak in cold water to remove excess starch. This reduces stickiness and improves crispiness.

• Dry thoroughly: Moisture is the enemy of crispiness. Make sure your fries are completely dry before cooking.

• Use a small amount of high-quality oil: A teaspoon of olive oil or avocado oil is enough to help crisp the outside without adding too much fat.

• Don’t overcrowd the basket: Hot air needs room to circulate. Spread fries in a single layer to ensure even cooking and crispiness.

• Cook at the right temperature: Set your air fryer to 180–200°C (356–392°F) for optimal crispiness without burning.

While air frying is healthier than deep frying, it’s still important to be mindful of portion size and cooking methods. Overusing oil or cooking at excessively high temperatures can cancel out the benefits. For instance, high-heat cooking can create acrylamide, a chemical that forms in starchy foods and may pose health risks when consumed in excess.

Air frying is a healthier way to enjoy fries, but only if done thoughtfully. If you want that satisfying crunch without the guilt, skip the frozen fries, use just a little oil, cook at a moderate temperature, and most importantly, enjoy in moderation. A little creativity can go a long way.