Eating Too Much Oil: Eating too much oil not only increases weight but can also be dangerous for heart health. Know what effect eating excess oil has on the body and how this habit can increase the risk of heart attack.
Cooking Oil Health Effects: Puri, parathas, pakodas, samosas and many types of vegetables seem incomplete without oil. But when this oil starts being used excessively, then it can gradually cause problems for the body. Doctors say that oil is not the enemy, rather the body needs it. The problem starts when we start consuming excessive oil, especially fried and repeatedly heated oil.
Why does the body need oil?
The fat present in oil provides energy to the body. It helps the body absorb fat-soluble vitamins like vitamins A, D, E and K. Apart from this, it also plays a role in producing hormones and keeping cells fit. That means oil is necessary, but in the right quantity.
What are the side effects of eating too much oil?
1. Weight can increase rapidly
Oil is very high in calories. Just 1 gram of fat contains about 9 calories, which is more than double that of carbohydrates and proteins (4 calories per gram). If the body is unable to expend these extra calories, they start getting stored as fat.
2. The risk of heart disease may increase
Consuming too much fried food and saturated fat or trans fat can increase bad cholesterol (LDL). This increases the risk of fat accumulation in the arteries, which can increase heart-related risks.
3. Digestion related problems
Food with more oil gets digested slowly. This can cause problems like gas, indigestion, heavy stomach and acidity. Example: If a person eats fried puri or pakodas at night and goes to sleep immediately, then the next day he feels heavy in the stomach and lethargy.
4. Risk of fatty liver
If excessive calories and unbalanced diet are taken for a long time, then fat starts accumulating in the liver in some people. This is called fatty liver. However, the reason for this is not just oil, but also total calories, obesity and lifestyle.
5. Oil heated repeatedly is even more dangerous.
same one Oil Due to repeated heating, such harmful compounds can be formed in it, which are considered dangerous for the body. Therefore, one should avoid reheating used oil again and again.
Read More- 9 Dangerous Cooking Oils: Do You Use Them?
How much oil is considered appropriate to consume?
According to the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN), about 20–30 grams (about 4–6 teaspoons) of oil every day is sufficient for a fit person.
How to avoid eating too much oil?
– Instead of fried things, take boiled, roasted or steamed food.
– Do not heat the same oil again and again.
Use oil after measuring while cooking.
– Use different types of edible oils accordingly.
-Eat fruits, green vegetables and whole grains daily.
– Do regular exercise.
Example- Suppose two people prepare the same vegetable. The first adds 2 teaspoons of oil, while the second adds 6–7 teaspoons. The taste of both may be slightly different, but the other’s food will have more calories and fat. If this habit continues daily, it can affect both weight and health in the long run.
Content Sources: WHO, Indian Council of Medical Research (ICMR), National Institute of Nutrition (NIN) India, American Heart Association (AHA), Mayo Clinic, Harvard TH Chan School of Public Health.