How much oil is safe?

By Lisa Sarah John, Courtesy Bangalore Times, Aug 13, 2007)

With changing lifestyles today, cooking practices have undergone a drastic change. Most families are in a hurry and convenience overrules what is correct and healthy. To cook anything faster, you need to use more oil. Also, with cooking being largely handled by cooks or maids, the use of oil has become excessive. More and more families are finding that it is convenient and faster to eat out or order in. They forget that while restaurant food may seem tastier, it is always more oily and less healthy.

Many believe that only high cholesterol diets can lead to heart disease, but high oil consumption can lead to heart disease as well. High oil intake means high calorie intake. All extra calories are converted to a fat called triglyceride, which can block the arteries. Both cholesterol and triglyceride levels rising in the blood are dangerous as these fats get deposited on the inner walls of the arteries and form blocks, which will finally result in a heart attack.

Apart from the above factors, which contribute to rising instances of heart disease, genetics also plays a major role. One woman may be able to eat mithai made of ghee daily and see normal blood cholesterol levels. She is called a hypo-responder to cholesterol in her diet. Another woman may eat mithai just once a week and her levels may shoot above the normal mark. She is a hyper-responder to cholesterol in the diet.

In day-to-day cooking, the oil intake per person should not exceed 3-4 teaspoons of unsaturated oil. Also, there is no protection for your heart without regular exercise. Finally, high fibre foods like fruits and raw salad have to be part of our daily diet. Fibre hinders fat absorption and helps to break down cholesterol and triglycerides.

There are many oils in the market, which are labelled ‘no cholesterol’; this does not mean they are free of calories. All oils have loads of calories and must be used sparingly. To stay healthy, reduce total fat consumption. Train cooks and maids to use less oil.

Opt for non-stick cookware and eat out only once a week. Ideally a family of four should not use more than two litres of oil a month.  

 

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