How Much Cooking Oil Is Safe To Consume Daily? Expert Reveals Ideal Intake To Avoid Obesity

Obesity is a growing health concern worldwide, and while most people blame weight gain on junk food, sugary drinks, and lack of exercise, one often-overlooked factor is excessive oil consumption. Yes, cooking oil, a staple in every household, is packed with calories and unhealthy fats that can contribute significantly to weight gain and obesity-related complications.

But how much oil is too much? Keep reading as an expert weighs in on the right daily intake to maintain a healthy balance.

What is obesity?

Obesity is a medical condition indicated by excessive body fat accumulation, leading to serious health risks such as diabetes, heart disease, and high blood pressure. Poor dietary habits, lack of physical activity, and overeating play a crucial role in the rising obesity epidemic. While some fats are essential for the body, overconsumption—especially of unhealthy fats—can accelerate weight gain and other health complications.

So, how much oil should you consume to avoid these risks?

While cooking oil is an essential part of many diets, its excessive use can contribute to obesity and related health issues. Understanding the right intake can reduce the risk of these life-threatening diseases.

Dr. Vanita Rahman, an internal medicine physician, certified nutritionist, and weight-loss expert with the Physicians Committee for Responsible Medicine, explains to us the ideal consumption of oil daily: "The recommended daily intake of fats is 27 grams, or about two tablespoons, according to the Indian Council of Medical Research (ICMR) guidelines, and research studies have shown that low-fat, plant-based diets, comprised of 10% of calories from dietary fats, lead to improved weight management and lower blood sugar levels."

Dr. Rahman continues, "For individuals with chronic conditions, like cardiovascular disease, diabetes, hypertension, or obesity, it’s best to eliminate added oils, as our body gets sufficient fats from whole, natural food sources, such as nuts and seeds. A whole-food, plant-based diet is a great example, providing healthy fats without the need for added oils."

"Just like added sugars, added oils can contribute to weight gain and increased risk of diabetes," the expert explains. "Oils are calorically dense, and each gram contains nine calories, compared to four calories per gram of carbohydrates or protein. Added fats, like ghee and butter, are particularly high in saturated fats and cholesterol, both of which increase our cholesterol levels."

Expert tips to reduce oil consumption

"No-oil cooking is a simple yet effective way to support better health," advises Dr. Rahman. "Methods like sautéing with water or broth, baking, steaming, and air-frying can produce flavourful meals without added oils. Try air-fried samosas, gol gappas, or pakoras! Minimising or eliminating oil in home-cooked meals is an easy step toward improved health and reducing oil consumption in the fight against obesity."