Every kitchen has a favourite oil, and every WhatsApp group has a strong opinion about it. Today, let us look at what experts say, in a simple way.
The first rule: use less
Whatever oil you pick, the amount matters more than the type. The ICMR-NIN guidelines advise keeping total fat at 30 percent or less of calories and cutting cooking oil use. For many adults, this means about 3 to 5 teaspoons of added oil per day, depending on needs.
Many oils, not one
No single oil has every nutrient. The guidelines suggest using a variety of oils, rotating them, and getting some fat from nuts, oilseeds and fish.
Quick notes on common oils
- Groundnut, mustard, rice bran, sesame and olive oils are all reasonable choices when used in small amounts.
- Sunflower and safflower are high in omega-6 fats. Use in moderation and mix with others.
- Ghee and butter have saturated fat. A small teaspoon on dal or roti is fine for most people, but not in large amounts, particularly if cholesterol is high.
- Coconut oil is also high in saturated fat. Use sparingly.
- Vanaspati and palm oil: limit.
Smart cooking habits
- Use a measuring spoon, not a free pour.
- Prefer steaming, boiling, pressure cooking, roasting and air-frying to deep frying.
- Never reuse oil many times. Repeatedly heated oil forms harmful compounds.
- Do not heat oil until it smokes.
- Store oil in a cool, dark place and keep small quantities at a time.
What to avoid
Fried snacks, bakery items with hydrogenated fats and ready-made fried foods. These often have unhealthy trans fats, which raise bad cholesterol.
Remember
Choose the oil you like, but use less. A thin, steady use of any oil is better than a big switch to a “miracle oil”.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can get simple, practical food guidance at our clinic in Gachibowli. Contact us to book a visit.
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Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024. https://www.nin.res.in
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- Mozaffarian D et al. Health effects of trans-fatty acids: experimental and observational evidence. Eur J Clin Nutr 2009;63(Suppl 2):S5-S21.