Indians are crazy for food that is bold, spicy, tangy, and full of flavour. Our plates are full of such dishes. But there’s something else our plates are full of. OIL… And lots and lots of oil.
But what if I told you the excess oil in our meals is now slipping us into a health crisis?
Yes! You read it right.
Let’s break down what’s really happening. And why does India need a reality check?
24 Kg a Year: India’s Explosive Cooking Oil Addiction
In just two decades, India has reached shocking numbers when it comes to edible oil consumption.
- The average Indian now uses 24 kg of cooking oil every year, which is double the ICMR’s recommended limit of 12 kg. In 2001, this number was only 8.2 kg. That means our consumption has increased by a shocking 46%.
- Oil imports have the same story: India brought in over 1.9 million tonnes of crude soybean oil between November 2024 and March 2025, far higher than the previous year.
What is driving the huge demand?
- Urban lifestyles and food habits: Cities run on the convenience of fast food, street food, and fried snacks. And guess what all of them have in common? Oil, and lots of it.
- High Population: India has 1.4 billion people. In simple words, more people demand more. This way, the demand has shot up unexpectedly.
When cooking oil starts hurting you
India’s increasing demand for edible oil is not just an economic problem but also a public health disaster. Health risks are as follows:
- Obesity: High intake of oil means high calories, which is linked to overweight or obesity, especially abdominal obesity.
- Heart Disease: Excessive intake of oil forms trans fat and bad cholesterol, which results in heart disease.
- Type 2 Diabetes: Eating excessive oily foods worsens insulin resistance in our body. It does not allow proper regulation of blood levels, which ultimately develops into type 2 diabetes.
India’s love for fried food is costing us our health.
How to avoid health risks
- Bake, steam, and grill. These 3 methods are better than frying. Balance health with taste.
- Measure oil with a spoon while cooking. It helps you to track oil intake.
- FSSAI suggests eating baked or roasted snacks. Satisfy your cravings more healthily.
- Avoid reusing cooking oil because it releases toxins and kills nutrients in food.
- Choose the option wisely. Alternative oils like sunflower, flaxseed, sesame, mustard, or peanut have less saturated fat as compared to regular refined oils.
- Read the label carefully before buying. You should check for information such as fat types (monounsaturated, polyunsaturated), processing details, and FSSAI certifications.
- Make a cheat code. If you really want to kill your cravings, eat fast food once a week.
- Make fried food like samosas or pakoras at home. It is better than eating outside. Hygiene matters.
Final Verdict
Cutting down on oil doesn’t mean cutting down on taste. It simply means cooking smarter. Track how much oil you’re using every month, stay mindful, and choose healthier options.
- Share it with your family and friends because they deserve a healthy life.
