How to cook with less oil: 6 smartest ways

Cooking food with a lot of oil can have negative effects on your health. So cook food with less oil or no oil.

Whether it’s french fries or French fries, we use a lot of butter to make them “good for your fingers.” But cooking with too much oil can lead to weight gain and health complications. Cooking with less oil can offer a variety of health benefits, making it a sensible choice for those who want to maintain a healthy lifestyle. Let us tell you how to cook with less or no oil to stay healthy!

While cooking, most of us use olive oil, mustard oil, peanut oil, coconut oil or fish oil. Some of the cooking oils may have health benefits, but it is best to use them sparingly.

According to a 2016 study published in the Indian Heart Journal, it was found that some of the oils, especially refined oils, can break down into toxic components like trans fats and free radicals. If you repeatedly fry the butter, it can further damage it. More toxic components are produced that are not good for the heart.

Cook with less oil for health benefits. Image Courtesy: Adobe Stock

What are the health benefits of cooking with less oil?

If you choose to cook with less or no oil, you can enjoy many health benefits.

1. Reduced calorie intake

Using less oil in cooking helps reduce unnecessary calories. Butter is high in calories, and by minimizing its use, you can create dishes with lower total calories, says nutritionist Shruti K Bhardwaj. This is especially useful for people who want to manage their weight or reduce their calorie intake for health reasons.

2. Heart health

Cooking with less oil can contribute to better heart health. Choosing cooking methods that require less oil can support a heart-healthy diet by reducing your intake of harmful fats.

3. Better blood sugar control

For people dealing with diabetes or trying to regulate blood sugar levels, cooking with less oil is beneficial. Excessive consumption of certain oils, especially those high in omega-6 fatty acids, can contribute to insulin resistance, the expert says. Choosing cooking methods that use less oil can help keep blood sugar levels more stable.

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4. Improved digestive health

Excessive oil in food can cause digestive discomfort in some people. Cooking with less oil can ease problems like indigestion and bloating. It also encourages eating more whole foods, such as vegetables and lean proteins, which are naturally easier on the digestive system.

5. Improved nutrient retention

Overcooking food in too much oil can result in the loss of important nutrients. Cooking with less oil helps preserve the nutritional value of the ingredients. This ensures that you get the maximum benefit from the vitamins and minerals present in your food.

How to cook food with less oil?

Now that you know the health benefits of using less oil, let’s explore the different ways to cook with less or no oil.

1. Steam cooking

Steaming involves cooking food with steam, which helps preserve nutrients without the need to add oil. It is especially effective for vegetables, fish and dumplings.

2. Grilling

Grilling adds a smoky flavor to food without the need for excess oil. This is a great method for cooking lean meats, vegetables and even fruit.

3. Baking

Baking isn’t just for making sweets. It is a cooking style that allows you to make a variety of dishes with minimal oil. This method is suitable for meats and vegetables, says Bhardwaj.

4. Frying

Stir-frying involves quickly cooking small, uniform-sized pieces of food in a small amount of oil. Although it uses less oil than traditional frying, it still adds flavor and texture to dishes.

Deep frying is unhealthy. Image Courtesy: Freepik

5. Air frying

Air frying uses hot air circulation to cook food, requiring only a minimal amount of oil for a crispy texture. It is a healthier alternative to deep frying.

6. Poaching

This involves cooking food in a hot liquid, such as water or broth, without the need for oil. This method is suitable for a variety of ingredients, including eggs and vegetables.

By incorporating these cooking methods and reducing the use of oil, you can enjoy flavorful and nutritious meals. At the same time, you can take advantage of the many health benefits associated with a low-fat diet.

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