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May 3

Virat Kohli says he uses olive oil only in salads: Can steamed, boiled and pan-fried food work for you too? – The Indian Express

Diets that Work Comments Off on Virat Kohli says he uses olive oil only in salads: Can steamed, boiled and pan-fried food work for you too? – The Indian Express

One of the fittest players on the field, cricketer Virat Kohli says his food choices to keep fit are rather straight and simple boiled, steamed, barely pan-fried on occasion and a dash of olive oil dribbled over salads. This compliance is what doctors recommend for all Indians, who are fighting a severe disease burden, particularly of the heart and diabetes. So, is there a way of reworking our diets with less oil and avoiding the excess amounts we use in our cooking? How much and what kind of oil works best for us? There are several ways by which we can minimise oil in our diet by following some simple steps in our day-to-day life. This goes beyond using less oil in our daily diet, says Dr Sonia Gandhi, Head, Department of Clinical Nutrition and Dietetics, Fortis Hospital, Mohali.

EXPAND THE SCOPE BEYOND JUST OIL AS A COOKING MEDIUM

Replace full-cream milk and milk products with low-fat alternatives, use oil sparingly in cooking by using non-stick utensils, have lean cuts of chicken and fish, egg whites instead of red meat and whole eggs as non-vegetarian protein sources. Avoid or control bakery foods, sweets, ice-cream, mayonnaise, margarine, cheese, processed and fried foods and define the limit of nuts or seeds in the diet instead of using them as free foods, recommends Dr Gandhi.

Alternate methods of cooking like grilling, steaming or baking with less oil do not really take away from the flavour profile of the food a whole lot. Rather, they keep their nutrient value intact than any other cooking process in which a lot of oil is used and drowns the delicateness, subtlety and the value of nutrients. You should use a minimum of 15 ml (just about a tablespoon) and a maximum of 25 ml (just slightly over a tablespoon) on an average of visible fat/oils daily in your diet as per individual requirement, she says.

A balanced diet, adds Dr Gandhi, starts with a plateful of health, which means apportioning foods the right way. A balanced diet must have varied food groups as per specific requirements with adequate fibre and probiotic foods, which can help in maintaining gut microbiota. So, include more fruits and vegetables, whole grains, unsaturated fatty acids and keep your diet low on processed meats, fats, trans-fats, sugary drinks and sodium, she adds.

WHAT KIND OF OIL IS TO BE USED?

Apart from controlling the quantity of oil in the diet, Dr Gandhi says different oils are recommended to fulfill everyday needs. There has to be an appropriate mix of oils rich in monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA) and saturated fatty acids (SFA) according to scientific guidelines (1.3: 1:1) of total fat intake and essential fatty acids like omega n-6 to omega n-3 ratio (4:1) for overall health. Saturated fat includes ghee, butter, coconut oil and should be 8-10 per cent of the total daily calories. Polyunsaturated fat includes sunflower, soybean, safflower, corn, walnuts and flaxseeds and should not again exceed 8-10 per cent of total calories. Monounsaturated fat includes rice bran, mustard, olive, groundnut and canola oils and should be 13-14 per cent of the days total caloric intake. Trans fats present in processed foods should be avoided altogether, adds Dr Gandhi.

Some studies point to coconut oil having a high saturated fat content but some argue that this isnt the same as the saturated fat found in red meat. However, coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat. A study has also found that your LDL cholesterol could rise if you are having a lot of coconut oil. So, unless you are using small quantities of virgin coconut oil for specific dietary habits or have checked with your dietician about the exact amount you can have at certain times, within recommended limits, do not indulge in it. Even mustard oil is to be had in moderation.

HOW DO WE UNKNOWINGLY CONSUME TRANS FATS?

Prof Sonu Goel, Department of Community Medicine and School of Public Health, PGIMER, Chandigarh says that there is an increase in the intake of trans-fats among people in the form of sweets, frozen and fried food, cakes, and cookies and this increases our risk of hypertension, cardiovascular diseases and diabetes. As per the World Health Organisation (WHO) recommendations, the total trans-fat intake should be limited to less than one per cent of our total energy intake, which translates to less than 2.2 g/day with a 2,000-calorie diet. Trans fats, better known as bad fats, have been proven as one of the major risk factors for cardiovascular diseases worldwide. Industrially- produced, partially hydrogenated oils are easily available in the market and are often used as a replacement for butter. Hydrogenated vegetable oil in the form of vanaspati is consumed in large quantities and is known to have the highest content of trans fat. Trans fats, says Prof Goel, is also present in sweets in the form of partially hydrogenated oils and other foods high in trans-fats that include shortening, microwave popcorn, frozen pizza, refrigerated dough, biscuits and rolls, fried foods, doughnuts, stick margarine and so on. Thats why, the doctor says, it is important to read the labels on foods carefully, and if the list includes shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oilthe food has trans-fats. Also, trans-fats, according to the doctor, are formed during partial hydrogenation, the addition of chemicals, a process that creates fats. The benefit is for the manufacturers as the food has a longer shelf life and can be reheated several times without it breaking down, explains Dr Goel.

USE COLD-PRESSED OILS

Dr Gandhi says these are extracted by just pressing the seeds and there is no processing involved. The natural nutrients, texture and aroma remain intact. It takes longer and yields less but these oils can be safely used when used in moderation and according to their caloric yields, she adds. Many Indian households use ghee in their daily cooking. Is it better than oil? Ghee, cautions Dr Gandhi, is saturated fat and can be used as per the percentage of total calories only and ratio of varied fatty acids. Other oils need to be adjusted to fulfill the MUFA and PUFA requirements along with controlled amounts of seeds and nuts. Apart from adding to our weight, eating too much fat can cause hypertension, atherosclerosis, heart attack, stroke, respiratory disorders, joint and knee disorders, digestive problems like stomach pain, bloating, nausea, diarrhea, fatty liver and many other weight related ailments.

The important point to consider is the smoke points of each oil. Some oils heat up faster than others, and at the highest point, they could catch fire, burn and break down into harmful chemicals. So, the idea is to choose the oil according to its smoke point and the cooking technique. Usually sauting, shallow or pan frying can be done with a low smoke point. However, you need oils with a high smoke point for deep frying. And using olive oil which has a low smoke point wont help in frying, it will become toxic, say experts. Thats why if we really want to avail the virtues of extra virgin olive oil, which contains more antioxidants because olives are cold-pressed within 24 hours of picking, it is best had raw, dribbled over salads and foods. Just the way Kohli likes it.

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Virat Kohli says he uses olive oil only in salads: Can steamed, boiled and pan-fried food work for you too? - The Indian Express

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