Oil in Your Diet: Ayurvedic Wisdom, Healthy Limits and Smarter Choices

तेलाचा वापर कसा करावा ?

नमस्कार

मी डॉ. सतीश वसंत शिंदाडकर

या भागात तेला विषयी महत्त्वपूर्ण माहिती देणार आहे  - - -

तेलाचं विचार केल्यास दोन प्रकारचे तेल आपण आहारामध्ये घेत असतो

एक वनस्पतीज तेल ज्यास आपण तूप असं म्हणतो आणि दुसरे म्हणजे तेल बियांपासून तयार करण्यात येणारे - ते आयुर्वेदशास्त्राचा जर विचार केला तर वनस्पतीचे तेल म्हणजे डालडा इ. ला आपण तूप असं म्हणतो, त्यास आयुर्वेद तुप मानत नाही तर दुधापासून दही दह्याचे लोणी आणि लोण्यापासून कढवून तयार केलेलं तूप यालाच आयुर्वेद तुप मानतो.

त्यामुळे वनस्पती तुपाचा आपण या सदरात विचार करणार नाही.  

जे तेलबियांपासून तयार केलं जातं, म्हणजेच शेंगदाणे, करडई, सोयाबीन, तीळ, मोहरी इ., खोबरे म्हणजेच नारळ इ. चाच उल्लेख आयुर्वेदामध्ये तेलाच्या संदर्भात केला जाऊ शकतो.  

आयुर्वेदानुसार आणि पूर्वीच्या काळी देखील आपल्या स्वयंपाकामध्ये म्हणजे पाक शास्त्रामध्ये तेलाला महत्त्व नव्हतं.  

आयुर्वेदाने तेलाचा वापर प्रामुख्याने बाह्य उपचार म्हणजेच अभ्यंग मसाज करण्यासाठी करण्याचे निर्देश दिलेले आहेत यासाठी विविध औषधी वनस्पतींनी सिद्ध करून तेलाचा उपयोग करावा असे सांगितलेले आहे.  

पूर्वीच्या काळी पाककलेमध्ये म्हणजेच आहारात असणाऱ्या द्रव्यांमध्ये तेलाचा वापर प्रामुख्याने जे आपल्याला टिकवून ठेवायचे पदार्थ आहेत त्यांच्या मध्ये केला जात होता जसे लोणचं इ  

परंतु आता तेलाचा वापर आहारामध्ये सर्रास केला जात आहे. प्रत्येक भाजींमध्ये तळणांमध्ये तेलाचा वापर केला जात आहे  

आधुनिक शास्त्राने प्रौढ व्यक्तींमध्ये एका दिवसाला वीस ग्रॅमपेक्षा अधिक तेलाचा वापर करु नये असे म्हटले आहे. यानुसार - - -   

त्यामुळे आपण आपल्या घरामध्ये किती व्यक्ती आहोत त्यानुसार गुणिले 20gm आणि गुणिले महिन्याचे तीस दिवस या पध्दतीने गणित करून तेवढेच तेल आपल्या कुटुंबासाठी वापरावे उदा. आपल्या घरात चार व्यक्ती प्रौढ व्यक्ती असती तर चार गुणिले वीस म्हणजे ऐंशी आणि महिन्याचे गुणिले तीस ते दोन किलो चारशे ग्रॅम एवढे तेल चार व्यक्तींच्या कुटूंबाचे एक महिन्याची आहारातील वापराचे गणित समजावे.  

अधिक तेल वापरामुळे - मेंद फॅट वाढणे - वजन वाढणे, हृदयविकार आणि अन्य अनेक विकार हे केवळ तेलाच्या माध्यमातून होत आहेत. मग नेमकं आपल्याला तेल वापरायचा असेल तर कोणतं वापरावं तर आयुर्वेदाने तीळ तेल हे श्रेष्ठ सांगितलेला आहे परंतु आपल्या वातावरणामध्ये आपण ज्या ठिकाणी राहतो या ठिकाणी ज्या तेलबिया उत्पन्न होतात जसे शेंगदाणे तीळ यांचा वापर आपण आहारामध्ये केला पाहिजे.   

रिफाइंड तेल ऐवजी घाण्यावर तयार केलेलं तेल वापरणं हे आरोग्यमय असतं.

चला तर मग आजपासून आपण तेलाचा वापर आहारामध्ये करावयाचा झाल्यास अत्यंत कमी प्रमाणात आणि घाण्यावरील तेलाचाच वापर करू या आणि निरोगी आयुष्य जगू या - - -

जय आयुर्वेद  

Oil in Your Diet: Ayurvedic Wisdom, Healthy Limits and Smarter Choices

Oil makes food taste richer, softer and more satisfying. It carries flavour, helps with cooking, and supports the absorption of fat-soluble vitamins. Yet the same ingredient can quietly push a meal from balanced to excessive.

A healthy approach does not mean removing oil from food. It means using the right kind, in the right quantity, for the right purpose. Here is a practical, Ayurveda-informed way to manage oil in everyday Indian cooking.

How to use oil wisely in your daily diet

1. Understand the two broad types of cooking fats

In Indian kitchens, the words oil, ghee and fat often get used loosely. From a nutrition point of view, it helps to separate them clearly.

Ghee and similar fats

Ghee is traditionally made from milk fat, so it is not a plant-based oil. Still, many households treat it as part of the same cooking-fat category because it is used for tadka, rotis, sweets and festive food. It is rich, aromatic and calorie-dense.

Seed and plant-derived oils

These include oils extracted from ingredients such as:

Groundnut or peanut

Sesame or til

Mustard

Coconut

Sunflower

Safflower

Rice bran

Some oils come from seeds, some from nuts, and coconut oil comes from the coconut kernel. In daily cooking, they all serve a similar role: they add fat, help cooking, and improve taste.

The key point is simple. Whether it is ghee, sesame oil, groundnut oil or coconut oil, all fats are concentrated sources of energy. One gram of fat gives about 9 calories, which is more than double the calories from carbohydrates or protein.

2. Look at oil through an Ayurvedic lens

Ayurveda gives oil an important place, but not only as food. In many Ayurvedic practices, oil is valued for external use, especially for abhyanga, or oil massage.

Traditional oil massage is used to support the body, soften the skin, calm the system and prepare the body before bathing. Sesame oil is especially respected in Ayurveda because it is warming, stable and deeply nourishing in external application.

When it comes to cooking, Ayurveda does not suggest drowning food in oil. It looks at food through qualities such as heaviness, lightness, warmth, dryness and digestibility. Excess oil can make food heavy and difficult to digest, especially when digestion is weak or meals are already rich.

So the Ayurvedic lesson is balanced: oil has value, but more oil does not mean more nourishment.

3. Learn from traditional cooking habits

Many traditional Indian recipes used oil carefully. A small spoon of oil for tempering dal, a light smear on rotis, or a measured amount for sauteing vegetables was common in many homes.

Deep-fried foods were often linked to festivals, travel foods or special occasions, not daily meals. Sweets made with ghee were also occasional, not everyday snacks.

Modern cooking has changed this pattern. More eating out, packaged snacks, repeated frying, rich gravies and “restaurant-style” cooking at home have increased total fat intake. The oil we see in the kadhai is only part of the story. Hidden fat also comes from namkeen, bakery foods, fried snacks, creamy curries and fast food.

This is why managing visible cooking oil at home is a powerful first step.

4. Set a clear daily limit

A useful modern guideline is to keep oil consumption to a maximum of 20 grams per adult per day. This includes all visible fats used in cooking, such as oil and ghee.

To make this easier:

1 teaspoon oil is roughly 5 grams

20 grams oil is roughly 4 teaspoons

1 tablespoon oil is roughly 15 grams

That means one adult’s daily visible fat allowance is about 4 teaspoons. This must cover breakfast, lunch, dinner and snacks prepared at home.

This is not a medical prescription. Individual needs can vary based on age, activity level, health conditions and medical advice. But for most adults, this limit is a sensible ceiling for everyday home cooking.

5. Calculate oil for the whole family

The easiest way to control oil is to calculate it at the household level, not dish by dish.

Use this simple formula:

Number of adults × 20 grams = maximum visible oil per day

Here are practical examples.

Family size	Daily oil limit	Approximate teaspoons	Monthly oil limit
2 adults	40 grams	8 teaspoons	1.2 kg
3 adults	60 grams	12 teaspoons	1.8 kg
4 adults	80 grams	16 teaspoons	2.4 kg
5 adults	100 grams	20 teaspoons	3 kg

For children, the amount should be lower and age-appropriate. Rather than adding a full adult share for every child, keep their intake modest and focus on balanced meals.

A practical kitchen method is to measure the family’s monthly oil in advance. For example, a family of four adults can set aside about 2.4 kg of oil for the month. If the container finishes early, it is a clear sign that daily use is too high.

6. Reduce oil without making food boring

Cutting oil does not mean eating dry, dull food. It means cooking with more awareness.

Try these habits:

Use a teaspoon to pour oil instead of pouring directly from the bottle.

Use thick-bottomed pans, cast iron or non-stick cookware to reduce sticking.

Steam, boil or pressure-cook ingredients before sauteing.

Add water, curd, tomato or coconut paste for moisture instead of extra oil.

Keep deep-fried foods for occasional meals.

Avoid reusing fried oil repeatedly.

Measure ghee for rotis instead of applying it freely.

For tempering, heat the oil well, add spices, and mix it through the dish. A small amount used properly can flavour a full pot of dal or sabzi.

7. Choose better oils for your region

Ayurveda gives sesame oil a special place, especially for massage and many traditional uses. It is stable, warming and widely respected in classical practice. For cooking, sesame oil can be a good choice when it suits the recipe and your digestion.

At the same time, local food wisdom matters. India has strong regional oil traditions:

Mustard oil in many northern and eastern kitchens

Groundnut oil in western and central regions

Coconut oil in coastal southern cooking

Sesame oil in parts of south India and traditional preparations

Rice bran oil in all over India

A good rule is to choose locally sourced, minimally processed oils that fit your cuisine. Avoid switching oils only because of trends. Also avoid buying very large quantities if the oil may sit for months and turn stale.

8. Watch the health risks of excess oil

Too much oil increases calorie intake quickly. Extra calories, when not used by the body, can contribute to weight gain over time.

High intake of oily and fried foods is also linked with poorer heart health, especially when the overall diet is low in fibre and high in refined carbohydrates, sugar and processed foods. Repeatedly heated oil can also form compounds that are not good for regular consumption.

A healthier plate includes:

More vegetables

Enough dal, pulses, curd, eggs, fish or other protein

Whole grains or millets in sensible portions

Limited fried foods

Measured oil

Oil should support the meal, not dominate it.

FAQ

Is ghee healthier than oil?

Ghee and oil are both fats and both are calorie-dense. Ghee has a distinct flavour and traditional value, but it should still be measured. As per Ayurved Ghee is better than plant base oil.

Can I use sesame oil every day?

Sesame oil is highly valued in Ayurveda and can be used in suitable dishes. It is also excellent for external massage. For daily cooking, keep the total quantity within your oil limit.

Is 20 grams of oil enough for one adult?

For many adults, 20 grams of visible oil per day is a practical upper limit. People with special health needs should follow advice from a qualified doctor or dietitian.

Which oil is best for Indian cooking?

There is no single best oil for everyone. Sesame, mustard, groundnut and coconut oils can all fit well when used in the right region, recipe and quantity. Local, fresh and measured is better than trendy and excessive.

Should I stop eating fried food completely?

Not necessarily. Fried food can be occasional. The problem begins when fried snacks, poor-quality oils and repeated frying become routine.

Build a healthier oil habit from today

Start with one change this week: measure your household oil for the month. Then reduce deep frying, use teaspoons instead of free pours, and keep daily visible fat close to 20 grams per adult.

Oil has a place in a good diet. Ayurveda reminds us to respect it, use it with care, and not confuse richness with health. A measured spoon today can support a lighter body, better digestion and a healthier lifestyle over time.