Obesity Crisis In India – PM Modi Urges To Consume Less Oil, Six Tips For Choosing Right Cooking Oil

Indians love their fried and sweet treats. From crispy pakodas to sugar-laden desserts, no day goes by without indulging in deep-fried or oily foods. However, this love for unhealthy eating is contributing to a growing obesity crisis in the country.

A report, titled Global Food Policy Report 2024: Food Systems for Healthy Diets and Nutrition, released by the International Food Policy Research Institute (IFPRI), highlighted India's unhealthy eating habits. It found that 38 per cent of the Indian population regularly consumes unhealthy foods, including salty and fried snacks, whereas only 28 per cent follow a balanced diet.

Another study conducted in 2023 by the Madras Diabetes Research Foundation and the Indian Council of Medical Research (ICMR) revealed that India has a staggering 101 million people living with diabetes and 136 million in the pre-diabetes stage. These numbers indicate a severe public health concern linked to dietary choices and lifestyle habits.

Furthermore, the Economic Survey 2023-24 cited the National Family Health Survey (NFHS-5), which found a significant rise in obesity rates:

• Men (aged 18-69): Obesity increased from 18.9 per cent in 2015-16 (NFHS-4) to 22.5 per cent.
• Women: The rate climbed from 20.6 per cent to 24 per cent.
• Children: The most alarming rise-from 2.1 per cent to 3.4 per cent.

The surge in obesity rates is largely attributed to sedentary lifestyles, which worsened during the COVID-19 pandemic. Reduced physical activity and a shift toward unhealthy, processed, and calorie-dense foods have played a major role in this crisis.

Addressing this growing issue, Prime Minister Narendra Modi, in the 119th episode of his radio program 'Mann Ki Baat', said, "One in every eight people today is troubled by the problem of obesity. Cases of obesity have doubled in the past years but what is even more worrying is that the problem of obesity has increased four-fold even among children... Excess weight or obesity gives rise to many kinds of problems and diseases." He also urged people to consume 10 per cent less oil and challenge 10 others to do the same as reducing oil intake is one small but impactful step towards better health.

Six Tips To Choose Healthy Cooking Oil

With so many options available, selecting the right cooking oil can be confusing. Here are six tips to help you make a healthier choice

1. Avoid Oils High In PUFA

A good cooking oil should have a higher proportion of monounsaturated fatty acids (MUFA) and less polyunsaturated fatty acids (PUFA). PUFA-rich oils tend to oxidize quickly, leading to inflammation in the body. Also, completely avoid trans fats, as they tend to increase the risk of heart disease.

2. Check The Smoking Point

The smoke point of an oil determines its suitability for cooking methods like frying or deep frying. Higher smoke point oils (such as avocado oil or mustard oil) are better for deep frying, while low smoke point oils (like extra virgin olive oil) are ideal for drizzling over salads or light sautéing.

3. Choose Unrefined Or Cold-Pressed Oils

Refined oils go through chemical processing involving acids, alkalis, and bleaching agents. Instead, opt for cold-pressed, expeller-pressed, or unrefined oils, often labelled as raw, pure, virgin, or extra virgin. These retain their natural nutrients and antioxidants.

4. Do Not Reuse Cooking Oil

Reheating oil, especially refined oils, leads to the formation of free radicals and trans fats, which contribute to oxidative stress and inflammation. Always use fresh oil and avoid repeatedly frying in the same batch.

5. Ignore Marketing Gimmicks

Many brands label their oils as 'heart-healthy' or 'cholesterol-free', but these claims can be misleading. Instead of falling for marketing tactics, check the ingredient list-a high-quality oil should contain just one ingredient - the oil itself.

6. Prioritize Oils With Proven Health Benefits

When selecting cooking oil, consider its health benefits too.

• Extra virgin olive oil: Rich in antioxidants, good for heart health.
• Mustard oil: Anti-inflammatory and promotes cardiovascular health.
• Coconut oil: Good for metabolism but should be consumed in moderation.
• Sesame oil: Contains beneficial compounds for cholesterol control.

By making smarter oil choices, you can significantly improve your diet and reduce the risk of lifestyle diseases like obesity, diabetes, and heart disease.