How much oil should you consume daily? Famous liver expert & FSSAI share healthy limits
The Food Safety and Standards Authority of India (FSSAI) recently highlighted this concern, citing renowned liver expert Dr. Sharing a guide that included Shiv Sarin, he urged people to be more careful about their daily fat intake.
How Much Fat Is It Safe to Consume Daily?
According to Dr Shiv Sarin, fat intake should ideally be limited to no more than 20% of your total daily calorie consumption.
To put this into perspective, many people unknowingly consume approximately 5 to 6 teaspoons of oil or ghee every day. Because one teaspoon contains roughly 5 grams of fat, without careful monitoring, this amount can quickly exceed recommended limits.
Keeping track of how much fat you use daily can help you maintain a balanced diet.
Why Can Excess Fat Be Harmful?
Dr Sarin explains that excessive fat consumption can lead to higher calorie intake, which can contribute to weight gain and long-term health problems.
A major concern is that oil is often added unknowingly, by extra spoonfuls, when cooking vegetables, preparing curries and even reheating. These small additions can significantly increase overall intake.
Reducing visible fat is one of the simplest ways to improve your diet.
Visible and Hidden Fats: What Does FSSAI Say?
FSSAI emphasizes the importance of understanding the difference between visible and hidden fat:
- Visible fats include oil, butter, and ghee added during cooking.
- Hidden fats are found naturally in foods such as nuts, seeds and dairy products.
While visible fats should be limited, hidden fats from natural sources can actually benefit the body when consumed in moderation.
Healthy Fats That Are Good for You
Dr Sarin points out that foods such as peanuts, almonds and walnuts contain healthy fats that support overall health.
Walnuts, in particular, are rich in omega-3 fatty acids, which are known to support heart health. Including them in your diet can provide essential nutrients without relying too heavily on cooking oil.
Rethinking Daily Food Habits
Most traditional cooking habits involve using lots of oil or ghee. For example, there is a common belief that parathas taste better only when filled with butter or ghee.
Dr Sarin suggests changing this mindset. Reducing added fat doesn’t mean sacrificing flavor; it just means adopting healthier cooking practices.
Simple Tips to Reduce Fat in Cooking
- Use nonstick cookware to reduce oil use
- Measure oil instead of pouring it freely
- Opt for steaming, grilling or baking instead of frying
- Avoid adding extra oil after cooking
- Choose lighter cooking methods for daily meals
Small Changes, Big Health Benefits
Managing fat intake is a simple but effective way to improve your diet. By paying attention to how much oil you use and making small adjustments to your cooking habits, you can significantly reduce unnecessary calorie intake.
Healthy eating is not just about what you eat but also how you prepare it. A balanced approach can go a long way in supporting long-term health and well-being.
Input from agencies
