17/06/2025
➡ OBESITY AND OILS is most widespread discussed topic now a days. The REASON behind being degraded quality of oil being progressively used in some of the small scale as well as large scale eating places. In return this is leading to various health problems like Obesity, poor cardiac health, high blood sugar levels. increased inflammations, increase in cases of PCOD is females.
➡ Obesity is a condition of body where ratio of weight to height calculates to be more than 25 kg/m2 and this range is not considered healthy as according to height the weight is at a much higher state. It is directly linked to the types of Oils and Sugars we consume, the fats and oils as macronutrient are the major cause of obesity and sugars being second if not taken in right proportion and not used of right kind.
🔴 Apart from not eating junk food, avoiding deep fried foods, using same oil for frying again and again, soaking food from tissue paper to remove excess oil.
📌Here are some more dos' and don'ts' that we should keep in mind for overall good health
1. Change the Oil used in kitchen on regular basis- as it provides all amino acids needed by body, if oil used in cyclic manner. We can make a habit that every time when we go for monthly grocery shopping we purchase a different oil e.g. sometime mustard oil , rice bran oil, canola oil, soybean oil.
🔴When you cook food, do not overheat any kind of oil as all oils have particular smoke point, so when smoke starts coming from oil - Is it good enough to go- do not heat beyond that.
2. Do not use Refined oil, palm oil, trans fats- as they are not counted under healthier forms of oils and fats and reason is that they lack essential substances needed by body and also have adverse effect on health of an individual like causing inflammations in body and causing poor heart health.
3. Always read the food labels for kind of oil that you are consuming- every kind of oil and fats used in food article is not healthy.
4.Choose between saturated and unsaturated fats- always choose unsaturated fats as they improves health of pumping organ of body (heart), lowers your sugar parameters, it lowers LDL (Bad cholesterol) levels, there is ratio of HDL Cholesterol levels (High density lipoprotein)--GOOD CHOLESTEROL/LDL Cholestrol levels (Low density lipoprotein)-- BAD CHOLESTEROL whose ideal range is 3-3.5:1 and above 5:1 is considered not healthier
5. Saturated Fats- are fats solid at room. They should be consumed in restricted amount like ghee, coconut oil, butter, cheese-if taken portion control has to be done. Example 35 gm/day is RDA for fats and consuming 5 grams of ghee in a day will do no harm.
🔴 In dietetics there is nothing as such that has to fully omitted from diet it all depends on the protion that we intake as well keeping in mind ones medical conditions.
6. Unsaturated Fats - these are generally liquid at room temperature and are of two type MUFA (Monounsaturated fats) and PUFA(Polyunsaturated fats)- further PUFA is of two types- Omega 3, Omega 6 fatty acids rich fats and seeds. These are actually needed by body and are good forms of fats, found in peanut oil, sunflower oil , mustard oil, canola oil, olive oil, groundnut oil, rice bran oil, olive oil, seeds like sunflowers seeds, sesame seeds, pumpkin seeds, flaxseeds.
