India's oil intake has tripled-how much is too much for your health?

India's per capita oil intake has jumped to 23.5 kg a year-nearly twice the ICMR's limit-raising health concerns over obesity, heart disease, and diabetes

India’s edible oil consumption has tripled in the past 20 years, rising from 8.2 kg per capita in 2001 to 23.5 kg today, according to a recent report. This is nearly double the upper limit recommended by the Indian Council of Medical Research (ICMR). While fats are essential, health experts warn that uncontrolled oil intake—especially from refined and processed sources—is quietly fuelling a national health crisis. 

“We often forget that oil, though essential, is extremely calorie-dense. Just one tablespoon adds over 100 calories. It’s not only about what oil we use, but also how much we consume without realising,” says Charu Dua, Chief Dietician and Head of Clinical Nutrition at Amrita Institute of Medical Sciences and former Chief Clinical Nutritionist at Max Super Speciality Hospital, Patparganj. 

How much cooking oil is too much per day?

According to the World Health Organization (WHO), total fat should account for only 15–30 per cent of daily caloric intake, with unsaturated fats forming the bulk. For an average 2,000-calorie diet, this means no more than 30 grams of total fat per day, including oils.

The ICMR’s guidelines advise:

20–50 grams of visible fats per day, depending on activity levels

 

27–30 grams per day for an average adult with a 2,000 kcal requirement

 

“Most urban diets far exceed this. The oil in curries, fried snacks, or even restaurant food adds up quickly. What we forget to count is the invisible oil—in biscuits, snacks, and packaged food,” Dua points out.

Which cooking oils are best for health in India?

When it comes to choosing the right cooking oil, variety and moderation are key. According to Dua, these are:

 

Healthier oils to include:

• Mustard oil – Rich in omega-3s and monounsaturated fats, heart-friendly
• Groundnut (peanut) oil – High in MUFAs, ideal for Indian cooking
• Olive oil – Anti-inflammatory, great for salads and light cooking
• Sesame oil – A balance of MUFAs and PUFAs, suitable for stir-frying
• Rice bran oil – Contains oryzanol, which helps reduce cholesterol
• Flaxseed oil – High in omega-3s, best for cold preparations

 

Oils to limit or avoid:

• Refined oils (e.g. refined sunflower, soybean) – Stripped of nutrients
• Palm oil, coconut oil – High in saturated fats
• Partially hydrogenated oils – Major source of trans fats, harmful for heart health

 

“Cold-pressed oils are always a better choice. They retain antioxidants and beneficial compounds lost in the refining process,” Dua advises.  

Health risks of excess oil in your diet

According to Dua, excess oil intake doesn’t just add calories—it directly affects long-term health. Key risks include:

 

• Cardiovascular diseases – Saturated and trans fats raise LDL (bad cholesterol) 
• Obesity and diabetes – Excess calories from oil contribute to weight gain and insulin resistance
• Cancer risk – High intake of unhealthy fats linked to breast, colon, and prostate cancers
• Inflammation – Overconsumption of omega-6 oils may promote chronic inflammation 

“Most people track their rotis and rice but not the 2–3 extra tablespoons of oil in everyday cooking. That’s where the problem begins,” she notes.

How to use cooking oil safely: Portion control and smart swaps

Instead of cutting out oil entirely, focus on:

• Quantity control – 3–4 teaspoons (15–20 ml) of oil per day is sufficient for a sedentary adult
• Label check – Look for oils with MUFA/PUFA; avoid hydrogenated or refined oils in excess
• Smart cooking – Prefer boiling, steaming, grilling over deep-frying
• Oil rotation – Mix oils (e.g. mustard and groundnut) to get a balance of fatty acids

 Is reusing cooking oil dangerous? Yes—here’s why

Reheating or reusing oil—especially after deep frying—creates toxic compounds like acrolein and aldehydes, which can damage organs over time. 

“Never reuse oil more than once. Discard it if it becomes foamy or smells burnt,” Dua warns. 

How to calculate daily oil intake for your family

Dua recommends a simple formula:

 

“Track your household’s monthly oil usage. Divide it by the number of members. Ideally, each person shouldn’t exceed 500 ml per month—that’s roughly 3–4 teaspoons per day.”

 

She adds, “Start by reducing oil gradually every month. Awareness is the first step. The biggest mistake people make is ignoring oil when counting calories.” 

How to read an oil label

Label Term	What it Means
Cold-Pressed / Kacchi Ghani	Extracted without heat; retains nutrients
Refined Oil	Chemically treated; often lacks antioxidants
MUFA / PUFA	Monounsaturated and polyunsaturated fats—heart-friendly
Trans Fat-Free	<0.2g trans fats per 100g (check nutrition label)
Smoke Point	Temperature at which oil breaks down—important for frying

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