Many people try to eliminate "oil" entirely from their meals out of fear of gaining weight and concerns over chronic diseases. However, the human body still needs fats to absorb vitamins and produce essential hormones. Therefore, oil is not the health villain it is often thought to be if we choose and use it properly.
Using cooking oil for good health and lowering the risk of NCDs—non-communicable diseases such as heart disease, diabetes, and hypertension—can be easily achieved through three key rules.
Choose unsaturated fats for heart health.
The first key point is selecting the type of oil. Focus on oils rich in unsaturated fatty acids, as they help reduce bad cholesterol levels in the blood and are heart-friendly. Recommended oils to keep in your kitchen include olive oil, canola oil, and soybean oil.
Match oils to the appropriate cooking temperature.
Each type of oil has a different smoke point or heat tolerance. Using an oil with a low smoke point for high-heat frying will cause it to burn and transform into carcinogenic substances immediately. Therefore, pairing the right oil with the cooking method is very important.
For high-heat cooking such as deep frying or high-temperature frying, palm oil or lard should be used. For medium-heat cooking like stir-frying vegetables or light frying, olive oil or canola oil is suitable. For low-heat uses such as salad dressings, marinating meat, or gentle cooking, soybean oil is best.
Control the amount used carefully.
Regardless of the type or how healthy the fat is, the important rule to remember is that 1 gram of oil provides a high energy value of 9 kilocalories. Pouring oil excessively into the pan increases the long-term risk of obesity, overweight, and cardiovascular diseases.
Additionally, there are further techniques to help sustain safe eating habits against NCDs. Daily oil intake should be limited to no more than 6 teaspoons or about 30 grams. Also, adjust cooking methods by reducing stir-fried and fried dishes, increasing boiled, steamed, baked, or grilled dishes, and using aids like Teflon pans or air fryers, which greatly help reduce oil usage per meal.
Taking care of your health doesn't mean you have to endure bland food all the time. By gradually adjusting how you use oil, you can enjoy delicious meals while maintaining a healthy body in the long run.
Source: Thai Health Promotion Foundation (สสส.)