Know which is the healthiest cooking oil and how much you can have in a day

Oil is one the essential ingredients which goes into preparing a delicious meal. Be it breakfast, lunch or dinner, almost all the meals we consume are prepared with the help of oil. Cooking oil not only contains essential nutrients but is also a storehouse of fats. This is the reason why the quantity of oils in your diet must be regulated. But how much is too much? If you want to know all about the ideal quantity of oil you need to have on a daily basis, then read on. 

The Ideal Quantity 

Average amount of oil that is required by a human body ranges from 3-4 tablespoons a day. You must not exceed the limit of 20 gms of oil consumption in a day. If you are someone who is suffering from health issues, then it is better to either switch to healthy oil variants or cut your oil consumption to 2 tablespoons a day.

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Health Issues Caused By Excess Oil Consumption 

Excess oil consumption contributes to several heart related diseases. Be it stroke, clogging of arteries or cholesterol, most of these diseases have a common cause. Lack of exercise and excess consumption is one of the worst things you can do to your body. If you wish to stay away from such diseases, it is better to follow a workout routine on a daily basis. 

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Ways To Cut Down Your Oil Consumption 

The first step in cutting oil consumption comes with elimination of deep fried food. Such foods soak up almost triple the amount of oil needed for the day and further adds up to your cholesterol. Try reducing your fried food consumption and instead go for boiled, roasted or steamed food. 

You can also avoid extravagant salads, which usually have oil dressings to enhance their taste. Keep a vigilant watch on the amount of oil you are having if you are seriously trying to restrict your oil consumption. Try having your chapatis without greasing them with ghee. If you wish you can use 1/4th tablespoon of ghee on your chapatis. 

How To Cook Veggies With Less Oil 

If you are cooking lentils or vegetables, the amount of oil or ghee you use depends on the amount of food you are cooking. If you are cooking food for 2-3 people, try making your food in one tablespoon of oil. If you have more people in your family, avoid going beyond two tablespoons. Cook on low to medium flame, which will prevent your food from sticking to the bottom of the pan. 

Healthy Cooking Oil Variants 

If you wish to replace your usual cooking oil, then these cooking oils can be your perfect substitutes. 

• Sesame And Groundnut Oil: You can safely replace your refined oil with sesame or groundnut oil. These oils can bear high temperatures and are perfect for Indian kitchen. 
• Coconut And Mustard Oil: These are cold pressed oils and have a high smoke point. They can be used for any type of cooking and also have a long shelf-life. 
• Ghee: You can also use ghee to make you lentils and vegetables, as it helps in building bones and brain strength. It can also be used to grease your chapatis but ensure that you use it in moderation. 
• Olive Oil: Olive oil can be used for sauteing and stir-frying vegetables. Make sure you avoid using olive oil for high flame cooking as it can turn toxic on high temperatures. 

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