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While choosing from the variety of oils in the market, one should not consider buying oils rich in saturated fats as they are considered extremely unhealthy
Most experts believe olive oil is packed with healthy fats, including polyunsaturated fatty acids, which can lower bad cholesterol and blood pressure. (Pixabay)
Prime Minister Narendra Modi has called on citizens to cut their cooking oil consumption by 10 per cent, pointing out an alarming trend where obesity rates have doubled in India in the last few years.
“One in every eight people today is troubled by the problem of obesity. Cases of obesity have doubled in the past years but what is even more worrying is that the problem of obesity has increased four-fold even among children… Excess weight or obesity gives rise to many kinds of problems and diseases,” he said in the 119th episode of the radio programme Mann Ki Baat on Sunday, urging people to consume 10 per cent less oil and challenge 10 others to do the same.
He added: “You should decide that you will use 10 per cent less oil every month. You can decide that you will buy 10 per cent less oil when you buy it for cooking. This will be an important step towards reducing obesity. By making small changes in our eating habits, we can make our future stronger, fitter and disease-free.”
On Monday, PM Modi nominated celebrities who can spread the message further.
“As discussed in yesterday’s #MannKiBaat, I would like to nominate the following individuals to support the fight against obesity and raise awareness about reducing edible oil use in food,” PM Modi posted on X.
Among the celebrity ambassadors nominated by PM are javelin thrower Neeraj Chopra, boxer Nikhat Zareen, car maker Anand Mahindra, pistol shooter Manu Bhaker, weightlifter Saikhom Mirabai Chanu, Infosys cofounder Nandan Nilekani among others.
PM Modi’s concern has been appreciated by cardiologists, dieticians, and other health experts. It is a well-documented fact that excessive consumption of oil, particularly unhealthy oils, is linked to an increased risk of overweight, obesity, type 2 diabetes, hypertension, abnormal lipid levels, heart attacks, strokes, certain cancers, and premature death.
Obesity, An Emerging Problem In India
A Lancet study published in 2024 found that the prevalence of obesity among women in India increased from 1.2 per cent to 9.8 per cent and among men, from 0.5 per cent to 5.4 per cent. The study analysed the global obesity burden between 1990 and 2022.
According to a study published in The Lancet in 2019, more than 13.5 crore individuals were affected by obesity. Also, in India, abdominal obesity is one of the major risk factors for cardiovascular disease (CVDs).
The prevalence of abdominal obesity in the country was found to be 40 per cent in women and 12 per cent in men. The findings, in the study published in 2023, showed that 5–6 out of 10 women between the ages of 30–49 are “abdominally obese”.
In fact, the Economic Survey of India 2023-24 pointed out that improving the quality of health of India’s young population is crucial. It noted that at the all-India level, the incidence of obesity is significantly higher in urban India than in rural India – as per the National Family Health Survey 5.
Another study published in 2021 said obesity levels in India are very high across all zones. “The odds of being obese increase with age and are higher among women and among urban dwellers,” the study said, adding that “obesity is the highest among aging urban men and women who are college educated and are sedentary”.
“Given the high cost of obesity in terms of type 2 diabetes, cardiovascular diseases, and Alzheimer’s disease, urgent public health measures are necessary to reduce its impact,” the study concluded.
Highlighting another alarming trend and appreciating PM’s move, Dr Pradeep Chowbey, chairman at Saket’s Max Institute of Laparoscopic, Endoscopic, and Bariatric Surgery, told News18 that “childhood obesity rates” are very alarming. “It’s due to high-calorie, processed junk food which is cooked in cheap oil.”
PM’s Advice A “Practical Solution”: Experts
News18 spoke to several doctors and dieticians who believe that the PM’s advice can play a “crucial role” in managing the burden of obesity.
For instance: Dr Shruti K Bhardwaj, chief clinical nutritionist at Ahmedabad-based Zydus Hospitals, told News18 that the “prime minister’s emphasis on reducing oil consumption by 10% is a practical measure to combat obesity”.
“Excessive intake of oils, especially those high in unhealthy fats, contributes significantly to obesity – a condition that has seen a troubling rise in India. The urgency to reduce our consumption of edible oils cannot be overstated,” she said.
One of the major foods that contain edible oil in higher quantities is ultra-processed foods. Hence, reducing such food from the daily diet will also play a significant role in reducing the obesity burden.
Dr Sudhir Kumar, neurologist at Hydrebad-based Apollo Hospitals, advises that ultra-processed foods should not contribute more than 20 per cent of daily calories. “Reducing carbohydrates and optimising protein consumption would also help in reducing the incidence of obesity.”
Why Oil Is Bad For Your Health
Obesity is a gateway to numerous health issues, including heart disease, diabetes, and hypertension.
According to Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital in Mumbai, the basic difference between the caloric density of carbohydrates, protein, and fat is that 1 gram of carbohydrate and protein provides 4 kilo calories (Kcal) whereas 1 gram of fat contains 9 kcal. “This is what makes fat a calorie-dense component in our diet.”
“Excessive consumption of fats and oils in the diet will contribute to a higher intake of calories, making the diet energy-dense. This is a major contributing factor for obesity, higher body fat percentage particularly visceral fat which is directly linked to increased risk of metabolic disorders, insulin resistance, and cardiovascular diseases.”
Explaining a similar concept, Dr Mahadev Swamy B, consultant, interventional cardiologist at Bengaluru-based Sparsh Hospital, said highly processed oils contain unhealthy levels of saturated and trans fats, which shoot up bad cholesterol levels and increase the risk of heart disease. “Excessive consumption of certain types of oils such as highly processed vegetable oils, can contribute to health issues such as inflammation due to high saturated fats, obesity, and heart diseases.”
Multiple cardiologists shared similar concerns, emphasising that even small amounts of oil are highly calorie-dense and extremely unhealthy for heart health. “While we can still have control over home-cooked meals by choosing the healthiest oils, processed and street foods often contain unhealthy oils like palm oil or soybean oil, which are rich in polyunsaturated fats,” Dr Deepak, consultant cardiologist at Chhatrapati Shivaji Subharti Hospital, Meerut said.
“Over time, this can lead to a range of health problems, including various heart diseases, and is one of the leading causes of heart strokes.”
How To Choose The Best Oil For You?
As per ICMR guidelines, a healthy adult can consume not more than 15-20 ml of oil per day.
While choosing from the variety of oils in the market, one should not consider buying oils rich in saturated fats as they are considered extremely unhealthy. The American Heart Association recommends choosing oils with less than 4 grams of saturated fats per tablespoon.
“It is important to understand that options like palm oil and hydrogenated vegetable oils contain a very high percentage of saturated fats which raise the LDL or ‘bad cholesterol’ and are atherogenic,” Samant advised. Atherogenesis is the process of forming plaques in the intima layer of arteries which leads to blockage in arteries – leading to cardiac stroke or heart attack.
“While vegetable oils are a safe bet, when consumed in higher amounts (more than the recommended allowance), they contribute to chronic inflammation and metabolic disorders.”
Doctors warned against reheating oils which most Indian households do as a regular practice. Once used, ideally, the oil should be thrown away. “It is important to note that if previously used oil is re-heated and repeatedly used for cooking, the health hazards such as the risk of heart attacks and strokes increase. This practice is common with street vendors, certain restaurants, and even in a few homes,” Kumar from Apollo Hospitals said.
Heating oil repeatedly causes the chemical breakdown of the molecules creating harmful components like trans fats, free radicals, and acrylamide which possess multiple health risks like chronic inflammation and cell damage due to the excessive oxidative stress created by the free radicals. “It also increases the cardiac risk by increasing the bad cholesterol. It also generates toxic aldehydes which are linked to neurological diseases, certain cancers, and liver damage. It also contributes to metabolic dysfunction by increasing the risk of developing insulin resistance,” dietician Samant explained.
Kumar from Apollo believes that “olive oil is the healthiest cooking oil”.
Reason: Olive oil is packed with healthy fats, including polyunsaturated fatty acids, which can lower bad cholesterol and blood pressure. “In addition, it is rich in polyphenols, antioxidants, and vitamins, which reduce inflammation and lower the risk of cardiovascular diseases.”
Extra virgin olive oil is preferred, Kumar said, as it is the least processed and typically cold-pressed which retains more nutrients and flavor.
Similarly, Dr Deepak from Chhatrapati Shivaji Subharti Hospital believes switching to “extra virgin olive oil which contains high monounsaturated fats is a good choice for your heart health”.
He also suggested that “the best affordable option is coconut oil which contains medium-chain triglycerides. Also, mustard oil and peanut oil are healthy oil options.”
Other healthy oils listed by experts include avocado, canola, peanut, safflower, soybean, grapeseed, and sunflower oils.
“Other types of solid fats used in cooking include animal fats, such as butter, lard, or tallow, which contain large amounts of saturated fat and have been shown to raise bad cholesterol. So, only small amounts should be used in cooking,” Kumar explained.
“Olive oil is rich in heart-healthy monounsaturated fats and antioxidants. Mustard oil is a good source of Omega-3s and monounsaturated fats. Coconut oil contains easily digestible fats but should be consumed in moderation,” said Dr Vishal Rastogi, Director – Interventional Cardiology, Fortis Escorts Heart Institute, New Delhi.
“Similarly, Ghee, if used in moderation, is a healthy fat with anti-inflammatory properties. Peanut Oil is also rich in monounsaturated fats, ideal for high-heat cooking.”
While experts have discussed the best oils for cooking, they all added a common disclaimer saying that excess consumption of oils irrespective of the type will lead to health issues. Hence, moderation is the key even if you use the best available oil.
“The key to reaping the benefits of healthy fats from oil is its moderate consumption. Oil consumption in moderation or lesser quantity not only aids weight management but also improves blood lipid profile, which means lower levels of bad cholesterol (Low-Density Lipoprotein) and normal triglycerides, reducing the risk of heart attacks.”
