'To deal with the problem of obesity', PM Modi cautions people to reduce edible oil consumption by 10%; here's why you should consider doing it

"Edible oils are calorie-dense, providing 9 calories per gram. Excessive intake of oils rich in saturated fats (like palm oil and coconut oil) and trans fats elevates LDL cholesterol levels, increasing the risk of cardiovascular events such as atherosclerosis, hypertension, and heart disease," explains Dr Pranav.

Overconsumption can also lead to energy imbalance, contributing to weight gain and obesity. "It can lead to liver damage, insulin resistance, and type 2 diabetes, along with digestive issues like bloating, diarrhea, abdominal pain, and gallbladder disease," she adds.

Also Read | Consuming less edible oil is healthier for India's import bill too

Health tips to reduce oil intake

Edible oil should be consumed in moderation. (Image: Freepik)

Reducing oil intake can have significant health benefits, and several strategies can help lower consumption while maintaining a balanced, nutritious diet.

Dr Lovkesh Anand, Associate Director & Unit Head, Gastroenterology at Max Super Speciality Hospital, Dwarka, suggests the following strategies:

• Control daily oil intake: It is recommended that daily cooking oil intake for a healthy adult should not exceed 25-30 grams. Even with healthier oils, moderation is key. Instead of using large amounts of oil, reduce portion sizes and balance meals with other sources of healthy fats like nuts, seeds, and avocados.

• Opt for healthier cooking methods: Choose grilling, steaming, baking, or boiling over frying, as these methods require little to no oil.

• Use non-stick pans: Non-stick pans allow you to cook with minimal or no oil while preventing food from sticking. If you do need oil, try using a spray bottle or measuring spoon to control the amount used.

• Switch to healthier oils: If oil is necessary, opt for oils rich in monounsaturated fats or omega-3s, such as olive oil, avocado oil, or flaxseed oil. These oils are healthier than those high in saturated fats, such as palm oil or coconut oil. Avoid oils and processed foods containing partially hydrogenated oils, which are high in trans fats and harmful to heart health.

• Limit fried foods: Fried foods tend to be high in unhealthy fats and calories. If you crave something fried, try alternatives like modifying the product surface using batter and breading coatings or modifying frying techniques such as pre-frying, vacuum frying, microwave heating, de-oiling after frying, and air-frying. These methods allow you to use little to no oil while still achieving a crispy texture.

• Avoid animal fats: Animal fats contain a high proportion of saturated fatty acids. Excessive intake can increase the risk of obesity. Reduce the frequency of using animal fats or replace them with vegetable oils. You can also use mashed avocado or nut butters as alternatives in certain dishes to add healthy fats without using excessive oil.

• Consider a Mediterranean diet: The Mediterranean diet emphasizes healthy fats like olive oil in moderation, alongside plenty of plant-based foods. This diet focuses on whole foods, reducing oil intake by incorporating more vegetables, legumes, grains, and fruits.

• Avoid packaged or fast foods: Packaged and fast foods are often cooked in excessive oil and contain unhealthy fats. Opt for homemade meals where you can control the amount of oil used. For snacks, try making baked potato chips, roasted nuts, or popcorn using minimal oil, instead of purchasing pre-packaged fried snacks.

• Stay hydrated: Drink plenty of water throughout the day. Often, people crave fatty or oily foods when dehydrated. Proper hydration can help curb unhealthy cravings.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.