Ways to Reduce your Oil Intake

Ways to reduce your oil intake


When I listen the word OIL, only FAT comes to my mind.

Oil, the most prominent form of fat, is not a complete food but is extracted from food fats. When heated, its characteristics change and make it more harmful than it was at room temperature. Because each oil has its own heat tolerance. Not only heat but light and oxygen also degrade oils. High intake of oil causes coronary heart diseases, liver damage, stroke and high blood pressure and high blood sugar.

We know a lot about oil risks but many of us have vague impression regarding the question, “How to reduce our oil intake”.

It’s a big problem but can be solved. You will be surprised to know the ways you can reduce your oil intake.

1. Choose Right Cooking Pans

Oil intake can be reduced to a great amount if we use non stick pots and pans for cooking. Most of us use huge amount of oil in food just because of the reason that the food sticks with the pans while cooking. For the reason that the food does not fix with nonstick cookwares, we can trim down the amount of oil in food. BUT good quality cookwares with heavy bottom should be used to avoid Teflon. It costs in the beginning, but it is for the most part an appropriate way to reduce oil intake.

The magical air fryers are also an excellent option for oil free cooking. This smart kitchen appliance cooks by flowing hot air around the food. No deep frying is required, just coat a thin layer on the food and then a mechanical fan circulates hot air around it. Get the fried potato chips, chicken, fish, steak and pastries by consuming 80% less oil, A Huge Amount with the air fryers.

2. Use Options Other than Oil

There are many other possible ways of preparing food with less oil. Use parchment papers, nonstick trays for baking cookies and breads. Use silicon ovenware for roasting. Flame diffuser is a good option for cooking when food requires flat heat. Silicon baking mates are also available as oil replacement.

In baking, soft moisturized fruits serve as oil replacement like bananas, dates, apples. It’s a bit tricky to know at start that how much bananas and dates can replace how much oil, but with practice, it becomes an inclination to replace oil this way. Apple sauce also softens the cakes and cookies same as the oil does. Soaked cashews overnight when blended give a wonderful creamy flavor.

In traditional soups recipes, replace meat with pulses like, peas and lentils. This will reduce fat and will add more fiber to soup.

Use powdered skim milk in soups and sauces instead of using cream. Add corn flour to thicken if necessary. Use vinegar or lemon juice in salads instead of oil.

3. Learn Fat Free Cooking Techniques

Sautéing without oil makes delicious rich food rich with nutrients. Heat the pan and pour a little water instead of oil. Wait for the water to warm as much as necessary. Then add vegetables to it and stir fry over and over again. Covering the pan makes food cook faster.

NOTE: Be careful in case of onions. They do not taste fine when poured in oil free pan. You may have to spray oil in the pan before proceeding.

Baking can also be a good alternative for oil and butter free food. 

Roasting meat and vegetables without oil is possible but it takes a little longer to roast oil free foods. Spraying water and soy sauce mixture before roasting tastes amazing. 

Switch to steaming your food instead of pouring lots of oil for cooking. Pressure cookers also provide the same facility. Rather it cooks food saving lots of time and energy and preserves nutrients.

Grilling is another way to cook food without using lots of oil. Food is directly exposed to heat in grilling which results in faster cooking. But you have to be cautious while grilling.

5. Some General Approaches

Get rid of all the fat from meat before cooking it. If you don’t like any of the above ideas to prepare oil free food and prefer your own fatty techniques, then don’t forget to do this step.

Chill your casserole with the intention to remove all the fat from the surface before eating. Measure oil with teaspoons instead of directly pouring it into the pan.

Learn to recognize high fat foods and stay away from them as much as you can. Meat, dairy products, eggs, vegetable oils, plant food like nuts and seeds, olives, avocados, coconut all are occupied with fat.

If you will not cut down oil from your food almost immediately, it can cause many health problems. Your taste buds will revolt against these healthy habits but this short term fight will result in long term fitness and strength.

Remember “You cannot control everything in your life BUT you control what you put in your body”.
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About Safia Bibi