Coronary heart disease (CHD) is the leading cause of mortality all over the world; its incidence is rising rapidly, especially in developing countries, including India. Dietary factors, particularly the edible oils, play an important role in the causation, treatment, management, and prevention of CHD. Cooking oils form an integral part of Indian diets; however, one is confronted with an array of commonly marketed edible oils asserting host of health claims. Therefore, right selection of edible oil is extremely important, especially in the Indian context, where cooking methods are different then in the west.
What Are the Dangers of Eating Food With Large Amount of Fats & Oils?
Although you need a certain amount of dietary lipids – especially the ones that provide essential fatty acids – in the foods you eat, consuming large amounts of fats and oils can prove detrimental to your health. In addition, the types of fats and oils you take in each day can impact your health status. Three areas of particular concern in regard to lipid consumption are obesity, cardiovascular disease and several types of cancer.
Obesity describes a state in which your percentage of body fat is abnormally high. When you take in more calories than you burn, your body stores the excess as adipose, or fat, tissue. If this situation continues over an extended period of time, you can become overweight and eventually obese. Dietary fat supplies more calories per gram than protein or carbs. It is therefore easier to become obese when you eat large amounts of fats and oils. Obesity itself can be dangerous to your health, as it is a risk factor for diabetes, heart disease, cancer, gallbladder disease and hypertension.
In addition to triglycerides, the fatty foods you eat can contain cholesterol. Much like fatty acids, you need some cholesterol in your body for optimal health, but too much can cause problems. Excess cholesterol in your blood can lead to heart disease, as this type of fat can get deposited along the walls of your arteries. As cholesterol builds up in these blood vessels, less room is available for your blood to pass through, which forces your heart to pump blood harder. Saturated fats, often found in the same foods with cholesterol, increase your levels of LDL, or “bad”, cholesterol, while unsaturated fats have the opposite effect. The more saturated fats and cholesterol you consume, the greater your risk may be for developing cardiovascular disease.
A diet high in fats and oils not only contributes to obesity and heart disease but also predisposes you to developing cancer of the breast, colon or lung. Although the exact mechanism of this relationship is under investigation, diets that derive more than 30 percent of daily calories from lipids, particularly those containing high levels of saturated fats, might increase your cancer risk. The National Cancer Institute suggests consuming no more than 10 percent of your calories from saturated fats each day and minimizing or completely eliminating trans fats from the foods you eat in order to reduce your cancer risk.
What are the solutions?
Intake of zero oil food once, twice or thrice in a week could be the best option of reducing the excessive saturated fats which are the major source of increasing the level of triglycerides and cholesterol.
When I ask to prepare zero oil food then the people all around take it as boiled food normally given to patients in our houses.
Now if I ask you to remove oil contents from your food then what would be the answers?
How one can imagine Indian food without oil, butter or Ghee?
Then my second question to you, why oil is needed to cook food? The most expected answer is, because it makes the food tasty.
Then my third question is, if oil content makes the food tasty then try to have a sip of oil then you will definitely laugh and your answer would be, cooked oil is tasty then my another question is first cook the oil and then have a sip you will again laugh and react oil is not tasty when it is put into the pan with spices, salt & vegetable then it become tasty. So food becomes tasty because of the taste of spices, then why we have been making oil as a compulsory element of our food on regular basis?
That is what I have been trying to make you understand that oil is not tasty but the spices have taste which make the food tasty.
How to cook Zero oil food?
Let me clear you that zero oil food do not mean the typical boiled food as we have the perception of. there have been several such recipes published by several authors however I would like to brief you a simple recipe of making typical Indian curries and pulses.
First of all, keep a pan on the stove then put some cumin seeds/rapeseed into the pan when it becomes warm then put the paste of onion, garlic, ginger & keep it for a few minutes in a shim flame when it becomes brownish then add tomato paste & other spices and keep it again for a few minutes then add vegetables and pulses, take a few minutes and your curry is ready.
In the global context, Indian cooking conditions differ greatly, since the oils are often subjected to rather high temperatures, as stir-frying is a routine process in every curry or other similar preparations. As a result, exposure to high temperatures not only destroys antioxidants like vitamin E and β-carotene but also produces toxic compounds that may potentially be mutagenic and atherogenic. It is advisable to avoid refined oils, since during the refining process; oils are heated to high temperatures resulting in their degradation and generation of toxic substances. Refined oils, particularly high in PUFAs, degrade easily and therefore, should be avoided for frying.
PUFA- Polyunsaturated fatty acids
SFA -saturated fatty acids
MFA -mono unsaturated fatty acids
LDL- cholesterol low density level cholesterol
CHD- coronary heart disease
Reference: Dr DC Manchanda’s article published in health Journal.