Rakul Preet Singh and Jackky Bhagnani recently talked about ditching palm oil to use ghee as a cooking medium at home. In conversation with Curly Tales, the Bollywood couple shared why they made the switch. “The most dangerous thing in life to eat is palm oil. It’s suicidal,” said Bhagnani, to which Singh added: “You can eat it in ghee, there’s no other oil that is allowed in our house, unless you are making something that requires coconut oil.”
Talking about growing their own vegetables in their kitchen garden, Bhagnani told host Kamiya Jani that they came across an article that said India is becoming the world’s cancer capital. “Pesticides, fertilisers in the yield, and you cannot do anything about it. We realised we are doing health, fitness and all that, but if the ingredients are not right, how can we?”
Palm oil happens to contain “a much higher percentage of saturated fats compared to other vegetable oils”.
Sanchi Tiwari, nutritionist at Lord’s Mark Biotech told indianexpress.com that the saturated fats present in palm oil are notorious for raising LDL (low-density lipoprotein) cholesterol levels, which dramatically increases the risk of cardiovascular disease such as heart attacks and strokes. “The accumulation of LDL cholesterol in the arteries causes atherosclerosis, which narrows blood vessels and impairs crucial organ function,” she said.
In fact, concerns have been raised about hormonal imbalances and potential toxicity due to oxidised palm oil, according to Lovneet Batra, clinical nutritionist and founder, Nutrition by Lovneet. “This could lead to reproductive issues and affect the health of vital organs like the liver, kidneys, and lungs,” she mentioned.
If you must use palm oil, keep these expert-approved tips in mind:
- Treat it just like any other oil – use it sparingly. Excessive saturated fat intake can put your heart health at risk. Aim for a balanced fat intake by incorporating healthy fats from olive oil, fish, nuts, and seeds.
- Use palm oil for low-heat cooking methods like sautéing and baking. High-temperature methods like frying can generate harmful compounds. Consider blending palm oil with healthier oils like olive oil or canola oil for high-heat cooking.
- Choose palm oil sourced sustainably, such as those carrying the RSPO (Roundtable on Sustainable Palm Oil) certification. This minimizes the environmental and social impact of palm oil production.
Coconut oil is a healthier alternative (Source: Freepik)
Alternatives to adopt
Choose healthier cooking oils: Opt for oils with higher levels of unsaturated fats, such as olive oil, avocado oil, or sunflower oil. These oils are lower in saturated fats and offer various health benefits, including improved heart health.
Read food labels: Be mindful of packaged foods and read the ingredient labels to identify products containing palm oil. Look for alternatives with healthier oil options or consider preparing meals using whole, natural ingredients whenever possible.
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Cook at home: Cooking meals at home allows you to have better control over the ingredients used. Experiment with different cooking oils and explore healthier cooking methods like steaming, baking, or grilling to reduce the need for added fats.
Stay informed: Stay updated on nutritional guidelines and recommendations to make informed choices about your diet. Consult with a registered dietitian or nutritionist for personalised guidance and support in optimising your dietary habits for better health outcomes.