How to cook with less oil: 6 smarter ways

How to cook with less oil: 6 smarter ways

Preparing food with a large amount of oil can have negative effects on your health.  So, cook food using less or no oil.</p><div>
<p>Be it French fries or pancakes, we use a lot of oil to make them “juicy and delicious”.  But cooking with too much oil can lead to weight gain and health complications.  Cooking with less oil can provide various health benefits, making it a wise choice for those seeking to maintain a healthy lifestyle.  Let us tell you how to cook with less or no oil to stay healthy!</p>            <!--AdsDiv-->
         <p>While cooking, most of us use olive oil, mustard oil, peanut oil, coconut oil or fish oil.  Some cooking oils may have health benefits, but it's best to use them sparingly.</p> <p>According to research published in 2016 in the Indian Heart Journal, it was found that some oils, especially refined oils, can break down into toxic components such as trans fats and free radicals.  If you fry the oil frequently, this may damage it further.  More toxic components are produced that are not good for the heart.</p> <figure id="attachment_92180" aria-describedby="caption-attachment-92180" class="wp-caption aligncenter"><amp-img class="wp-image-92180 size-full" src="https://www.healthshots.com/https://www.healthshots.com/https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil.jpg" alt="Oil in containers" width="1600" height="900" srcset="https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-300x169.jpg 300w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-1024x576.jpg 1024w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-768x432.jpg 768w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-600x338.jpg 600w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-200x113.jpg 200w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-1536x864.jpg 1536w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-159x90.jpg 159w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-570x319.jpg 570w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-370x207.jpg 370w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-223x125.jpg 223w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-627x354.jpg 627w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-141x79.jpg 141w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-207x116.jpg 207w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-770x436.jpg 770w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil.jpg 1600w, https://images.healthshots.com/healthshots/en/uploads/2023/10/26110552/mustard-oil-150x84.jpg 150w" sizes="(min-width: 600px) 600px,  calc(100vw - 20px)"/><figcaption id="caption-attachment-92180" class="wp-caption-text">Cook food using less oil for health benefits.  Image courtesy: Adobe Stock</figcaption></figure> <h2>What are the health benefits of cooking with less oil?</h2> <p>If you choose to cook with less or no oil, you can enjoy many health benefits.</p>            <!--AdsDiv-->
         <h3>1. Reduce calories</h3> <p>Using less oil in cooking helps reduce unnecessary calories.  Oil is rich in calories, and by reducing its use, you can prepare meals with lower overall calorie content, says nutritionist Shruti K Bhardwaj.  This is especially beneficial for people looking to control their weight or reduce calories for health reasons.</p> <h3>2. Heart health</h3> <p>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.</p> <h3>3. Better blood sugar control</h3> <p>For people who have diabetes or are trying to regulate blood sugar levels, cooking with less oil is beneficial.  The expert says that excessive consumption of some oils, especially those containing a high percentage of omega-6 fatty acids, may contribute to insulin resistance.  Choosing cooking methods that use less oil can help keep blood sugar levels more stable.</p><div class="webInline">
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         <h3>4. Improve digestive health</h3> <p>Excessive oil intake in meals can upset the digestive system in some people.  Cooking with less oil may alleviate problems such as indigestion and bloating.  It also encourages the consumption of more whole foods, such as vegetables and lean proteins, which are naturally easier on the digestive system.</p> <h3>5. Promote nutrient retention</h3> <p>Overcooking food with excess 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 most out of the vitamins and minerals in your food.</p> <h2>How can food be cooked with a small amount of oil?</h2> <p>Now that you know the health benefits of using less oil, let's explore different ways to cook with less or no oil.</p>            <!--AdsDiv-->
         <h3>1. Fumigation</h3> <p>Steaming involves cooking food using steam, which helps retain nutrients without the need to add oil.  It is especially effective for vegetables, fish and dumplings.</p> <h3>2. Grilling</h3> <p>Grilling adds a smoky flavor to food without requiring excessive use of oil.  It's a great way to cook lean meats, vegetables, and even fruits.</p> <h3>3. Bread</h3> <p>Baking is not just for making cakes.  It is a cooking technique that allows you to prepare a variety of dishes with a minimum amount of oil.  This method is suitable for meat and vegetables, says Bhardwaj.</p> <h3>4. Stir frying</h3> <p>Stir-frying involves cooking small, uniformly sized pieces of food quickly in a small amount of oil.  Although it uses less oil than traditional frying, it adds flavor and texture to dishes.</p>            <!--AdsDiv-->
         <figure id="attachment_67696" aria-describedby="caption-attachment-67696" class="wp-caption aligncenter"><amp-img class="wp-image-67696 size-full" src="https://www.healthshots.com/https://www.healthshots.com/https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking.jpg" alt="Woman cooking food" width="1600" height="900" srcset="https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-300x169.jpg 300w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-1024x576.jpg 1024w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-768x432.jpg 768w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-600x338.jpg 600w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-200x113.jpg 200w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-1536x864.jpg 1536w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-159x90.jpg 159w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-570x319.jpg 570w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-370x207.jpg 370w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-223x125.jpg 223w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-627x354.jpg 627w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-141x79.jpg 141w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-207x116.jpg 207w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-770x436.jpg 770w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking.jpg 1600w, https://images.healthshots.com/healthshots/en/uploads/2023/01/12145340/cooking-150x84.jpg 150w" sizes="(min-width: 600px) 600px,  calc(100vw - 20px)"/><figcaption id="caption-attachment-67696" class="wp-caption-text">Deep frying is unhealthy.  Image courtesy: Freebeck</figcaption></figure> <h3>5. Air frying</h3> <p>Air frying uses hot air circulation to cook food, and requires only a small amount of oil to achieve a crispy texture.  It is a healthy alternative to deep frying.</p> <h3>6. Overfishing</h3> <p>It involves cooking food in a hot liquid, such as water or broth, without the need for oil.  This method is suitable for various ingredients, including eggs and vegetables.</p> <p>By combining these cooking methods and reducing the use of oil, you can enjoy delicious and nutritious meals.  Meanwhile, you can reap the many health benefits associated with a low-oil diet.</p>            <!--AdsDiv-->
         </div>        (tags for translation)How to cook food with less oil

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