© The Indian Express Pvt Ltd
Tags:
Journalism of Courage
Written by Dr Sudeep Khanna
Prime Minister Narendra Modi has reiterated that people should reduce the use of oil in the fight against obesity in his Independence Day speech. “We have to get freedom from obesity. That’s why I suggested that every family decide to buy 10% less oil, use 10% less oil,” he said. While healthy fats are essential for energy, vitamin absorption and cellular function, excessive oil intake burdens the digestive system, increases calorie load and contributes to long-term risks such as fatty liver disease, obesity, acid reflux and gallbladder disorders.
Even a 10% reduction — about one teaspoon less daily for a family — adds up to nearly half a litre of oil saved each month. Trimming even 10% of daily oil intake can significantly improve digestion, reduce reflux symptoms, obesity and promote gut health without compromising taste. The key lies in adopting small, sustainable changes across breakfast, lunch, and dinner.
Deep-fried items such as puris, parathas and fritters can contribute disproportionately to daily oil consumption. Practical steps include the following:
• Switch to non-stick cookware: Cooking omelettes or dosas on a non-stick pan requires just a few drops of oil or a light spray instead of a tablespoon.
• Choose steaming over shallow frying: Idlis, dhoklas, poha with vegetables or upma cooked with minimal oil provide satiety without extra fat.
• Use oil spray bottles: Instead of pouring oil directly, using a spray helps control quantity. One quick spray often equals less than a quarter teaspoon.
• Flavor with herbs and spices: Fresh coriander, curry leaves, or green chilies enhance taste, reducing reliance on oil for palatability. Even reducing oil by a teaspoon in breakfast preparations daily translates into a meaningful cut over weeks.
Lunch in most Indian households is the heaviest meal, with curries, dals and stir-fries often carrying hidden oil. Gastroenterologically, heavy oily lunches slow gastric emptying, worsen acidity, and can trigger bloating. To reduce oil practically:
• Start with water-based cooking: Many curries can begin by sautéing onions, tomatoes, or ginger-garlic paste in a splash of water or vegetable stock rather than oil. Once softened, only a small amount of oil can be added later to enhance flavor.
• Steam and boil: Vegetables can be lightly boiled or steamed before tempering. This reduces the need for prolonged frying.
• Use curd, tomato, or lemon for consistency: Instead of adding oil for richness, yogurt or tomato puree can provide body to gravies.
• Smart portioning of tempering (tadka): Instead of adding oil throughout cooking, use a small, flavorful tadka at the end. The aroma makes food satisfying without excess fat.
• Mindful accompaniments: Replace fried papads or pooris with roasted papad or phulkas made on a dry skillet.These methods not only save oil but also preserve micronutrients better, aiding digestion and nutrient absorption.
Dinner ideally should be the easiest meal for the stomach to process. Late-night heavy, oily foods are a common trigger for acid reflux, gastritis, and disturbed sleep. Small but effective steps include:
• Opt for grilled, steamed, or baked dishes: Paneer tikka, grilled chicken, or baked fish need only a brushing of oil.
• Soups and broths as starters: Water-based soups with minimal oil not only reduce fat but also promote satiety, preventing overeating.
• Salads with oil-free dressings: Replace mayonnaise or heavy dressings with lemon juice, hung curd, or mustard dips.
• Avoid double tempering: Dal at night can be cooked with one light tadka instead of heavy oil layers.
• Early dining: Eating two to three hours before bedtime allows the stomach to process food better, minimizing reflux.
Measure consciously, use a teaspoon rather than pouring oil straight from the bottle. This helps track usage. Switch cooking techniques. Water sautéing, pressure cooking and steaming preserve taste with minimal fat. If possible, rotate between heart-friendly oils like mustard, groundnut, rice bran or olive oil in small quantities. Educate family members. Often, excess oil comes from habit. Encourage families to appreciate lighter meals.
Reducing oil by 10% daily is less about deprivation and more about awareness and technique.
(Dr Khanna is gastroenterologist, Apollo Hospital, Delhi)
