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Journalism of Courage
Prime Minister Narendra Modi has highlighted the need for controlling obesity from a younger age lest it become a public health epidemic and asked people to focus primarily on increasing their physical activity and controlling oil in their diet.
During his “fit India” speech at the opening of the National Games in Dehradun, Uttarakhand, he said, “Obesity is increasing rapidly in our country. Every age group…..and even the youth are being badly affected by it. And this is also a matter of concern because obesity increases the risk of diseases like diabetes, heart disease…. Today I would like to tell the countrymen to definitely focus on two things…Every day, take out some time and do exercise. From walking to working out, do whatever is possible. Second, focus on your diet… Reduce unhealthy fat and oil in your food… Reduce the amount of oil we use every month by 10 per cent. Taking such small steps can bring a big change in your health.”
With Indians steadily climbing the obesity curve — and given their sedentary lives — they need to proportionately reduce excess oil in their diet. “Oils and fats are necessary in our diet as they contain essential fatty acids, which lower inflammation in the body and protect brain health, supply calories and help our body absorb fat-soluble vitamins like A, D, E and K. But excess oil means extra calories which pile up if we do not exhaust them with exercise. And extra fat leads to fatty deposits in the heart, causing blockages and heart attack,” says Dr Balbir Singh, chairman, cardiology, Max Saket, New Delhi.
How much oil does an average Indian need?
Ritika Samaddar, regional head, Clinical Nutrition and Dietetics, Max Healthcare, explains that a sedentary person needs 20 to 25 millilitres (ml) of oil per person or four to five teaspoons a day. “This means the person needs 750 to 900 ml in 30 days. This is quite doable,” she says. The average Indian usually consumes over a litre of oil a month. Dr Singh says those with heart disease and diabetes should limit their oil consumption to 500 ml a month, not more than 15 ml per person a day. Also, oil is not the only fat component. “People usually have some form of junk food containing trans, ultra-processed and saturated fats, over and above cooking oil,” says Samaddar.
What kind of oil is best to prevent obesity and cholesterol?
No oil can be good for the heart as a cooking medium if we are overheating, reheating, reusing or smoking it, according to Dr Singh. “This process creates toxins, compounds like trans fats and free radicals, which elevate levels of low density lipoprotein (LDL) or bad cholesterol, raising inflammation and damaging blood vessels of the heart,” says Dr Singh.
He recommends only monounsaturated or polyunsaturated fats. Among polyunsaturated fatty acids, Omega-3 and Omega-6 are preferred. The ratio of 1:1 or 2:1 for Omega 6/Omega 3 fatty acids is ideal. “Omega-6 in higher amounts relative to Omega-3 can increase inflammation in the body because Omega 6 breaks down faster into toxins on heating. “That’s why doctors insist on a good ratio. Oils in this category include olive oil, canola oil, rice bran oil, rapeseed oil and mustard oil (in moderation),” says Dr Singh. As for ghee, which contains Omega-3 fatty acids that reduce inflammation and lower triglyceride levels, and which is used in Indian cooking, Dr Singh says, “It is still saturated fat and has to be factored in the overall oil-fat balance in the diet. This means use it in extremely small amounts as topping,” he says.
Mustard oil not only has a favourable ratio of omega-3 to omega-6 fatty acids, it has anti-inflammatory and antioxidant properties. “It has alpha-linolenic acid, an Omega-3 fatty acid that prevents platelets from clumping up and forming blockages in the heart,” says Dr Singh.
What’s the right way to use oils?
Most cardiologists like Dr T S Kler, Chairman & HOD – BLK-Max Heart & Vascular Institute, suggest avoiding frying as much as possible and opting for stewing, steaming or grilling. “About 70 per cent of cooking should be done with unsaturated oils like groundnut, corn, sunflower and olive oils. Only 15 to 20 per cent should be done in mustard oil while 10 per cent ghee can be used as tempering because it does contain some good fats. Include a good portion of salads in your diet over which you can dribble raw oil,” he says.
