GS Vol 4 No 30 ENG
GS Vol 4 No 30 ENG
GS Vol 4 No 30 ENG
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Earlier, eating a low-fat diet was recommended for better health, but it progressively led to being more
unhealthy, fat and diseased. Currently, the message is not to ‘give up’ fat, but to reduce its consumption, as
some fat is essential for good health. However, excess fat intake is a clear risk factor for obesity and non-
communicable diseases (NCDs) like diabetes and heart diseases.
In this issue we bring you a complete guide on cooking oils with detailed information about various aspects
of cooking oils used in homes to help you make healthier choices and manage your fat consumption.
Why do we need fat
Dietary fat supplies us with energy. It also provides fat soluble Vitamins A, D, E and K which are essential
for blood clotting, cell repair, growth and immunity. Certain essential fatty acids (omega 3 and 6) are linked
to production of many chemicals in the brain, and their deficiency can be detrimental. Hormones in our body
also depend on fats. Very often hormonal imbalances can be traced to low fat diets.
Elimination or reduction of fat from the diet usually means eating more carbs and proteins. Too much
protein has been linked to kidney damage, and excess consumption of carbs can result in feeling fatigued
and also risk disturbing the metabolism and hormones. Eating fat gives a feeling of satiety, it keeps the blood
sugar levels stable longer and prevents excess hunger and cravings.
How much fat should you eat
It is advisable to keep calories from fats to maximum 25% of your total calories for the day. That means, for
a 2000 calorie daily diet, not more than 500 calories should be from fats. This includes visible fats (what you
cook in) as well as invisible fats (from nuts, oilseeds, milk, eggs, fish, etc.).
An easy way to reduce your total fat intake is to restrict visible fat (cooking oil) to about 20 -25 gm per day,
which is approximately 4 - 5 teaspoons oil equivalent to 180 – 225 calories (1 gm of oil/fat = 9 calories).
Avoid eating processed foods that are high in fat. Nuts and seeds also contribute to dietary fat but they
provide us with good fats. It is a healthy practice to include peanuts, almonds, pistachio, sesame seeds. etc.,
in limited quantity in your daily diet.
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Types of fats in cooking oils
Fat intake is essential for health as long as we choose the right type and quantity. Too much of any kind of
fat is harmful to health. Also beware that just adding a little good fat to an already bad diet does not work.
Good fat works best when it replaces bad fat. It is important to understand the different types of fat.
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Types of cooking oils
The type of cooking oil used commonly depends upon the region, e.g. groundnut oil in Gujarat, Mustard oil
in eastern and northern India, coconut and sesame oils in South India. It is advisable to consume different
cooking oils in rotation to get each one’s benefits.
Rice bran oil: The oil is extracted from the hard outer layer of rice
called chaff or rice husk. Rice bran oil is rich in Vitamin E which boosts
immunity and helps to fight against infection and other common diseases.
It also helps to keep your weight under check.
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How to use different types of cooking oils
Different cooking oils have different proportions of saturated and unsaturated fats. Also, they have
different smoke points. Different oils are suitable for different cooking methods like sautéing, deep frying,
sweets and for salad dressings. Oils with a higher smoke point are suitable for cooking at
higher temperatures like for frying.
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Dangers from reheating used cooking oil
Eating food cooked in the oil that has been reheated again and again is one of the worst things we can do for
our heart and general health. Reheating oil leads to formation of toxic compounds in the oil which lead to
multiple health problems. Cooking food in dark coloured oil giving blue-grey colour smoke which has been
repeatedly used and reheated can make the food rancid, release harmful toxins, and form trans fats, which
can cause serious harm to your health.
Increases blood pressure: The chemical composition of frying oil changes on repeated heating, releasing
free fatty acids, leading to compound toxicity, oxidative stress, hypertension and other health issues.
Increases cholesterol levels: When used oil is reheated at high temperature it forms trans fats, which
increase the risk of cardiovascular diseases.
More acidity and indigestion: Consumption of reused oil may increase the risk of acidity, throat problems
and burning sensation in stomach.
Increases risk of cancer: Reheating cooking oils generates free radicals which are harmful for health. It
also increases the presence of carcinogenic substances such as polycyclic aromatic hydrocarbons (PAH) and
aldehydes, which have been linked to an increased risk of cancer and inflammation in the body.
It is advisable to avoid buying deep fried food as it may have been fried in reheated oil.
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Tips to reduce fat consumption
Here are a few ways which will help you reduce your fat consumption.
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Myths and Facts about oils and fats
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