New Delhi: Obesity is gradually becoming a cause of concern in the world and this is largely owed to poor lifestyle choices and unhealthy diets that most people fall back on citing busy schedules. But these eating habits in the long run contribute to diabetes risk, along with obesity and even heart disease. Amid this, Prime Minister Narendra Modi turned to ‘Mann Ki Baat’ to share healthy eating tips for people dealing with obesity or those who are prone to it.
Dr. Saswata Chatterjee Consultant – Gastro Science at CMRI Kolkata said, “Obesity has become a growing health crisis in India, with urban centers seeing nearly one-third of the population meeting the criteria for obesity. As PM Modi rightly pointed out in ‘Mann Ki Baat,’ cutting edible oil consumption by just 10% can have significant long-term health benefits. Obesity is not just about excess weight—it brings with it a host of metabolic disorders, including diabetes, hypertension, high cholesterol, and even an increased risk of cardiac events and cancer. While oil is an essential part of our diet, the type and quantity we consume matter. Replacing saturated fats with healthier unsaturated fats and reducing overall intake can help curb obesity and improve gut health. It’s about balance—small dietary changes like this can go a long way in preventing lifestyle diseases and promoting better health for future generations.”
How to include oil healthily in the diet?
Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital, spoke about the amount of oil you should use depending on the cooking method and dietary preferences. For general cooking:
- Sauteing: 1-2 teaspoons per serving
- Stir-frying: 1-2 tablespoons per pan
- Deep-frying: Enough to submerge food (reuse oil wisely)
- Baking: ¼ to ½ cup (or alternatives like applesauce)
- Using minimal oil is advisable for heart health, and non-stick cookware can help reduce oil consumption.
Best Oils for Cooking
The healthiest oils have a good balance of unsaturated fats and a high smoke point.
- Olive Oil (Extra Virgin): Rich in antioxidants and monounsaturated fats, ideal for dressings and low-heat cooking.
- Avocado Oil: High smoke point, great for frying and sautéing.
- Canola Oil: Low in saturated fat, good for baking and frying.
- Coconut Oil: Contains medium-chain triglycerides (MCTs), but should be used in moderation due to high saturated fat.
- Ghee (Clarified Butter): Good for high-heat Indian cooking, with beneficial fats.
Worst Oils for Cooking
Certain oils are unhealthy due to high trans fats, oxidation risks, or imbalanced fatty acids.
- Hydrogenated/Partially Hydrogenated Oils: Found in margarine and processed foods, linked to heart disease.
- Vegetable Oils (Soybean, Corn, Cottonseed): Highly processed, and may contain unhealthy omega-6 fats.
- Palm Oil: Often heavily refined and environmentally unsustainable. Choosing the right oil can enhance flavour and promote better health. Opt for less processed, heart-friendly oils whenever possible.
In the 119th episode of ‘Mann Ki Baat’, Prime Minister Narendra Modi spoke about obesity. Here’s everything you need to know about the best and worst types of cooking oil. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
