AVOID OIL FROM DAILY DIET: CONSUMING OIL FREE FOOD

All types of oil are manufactured by stripping fibre and nutrients. This type of processing increases the calories content of oils to 100% fat-derived calories and limits their beneficial effects on health. In addition, using oil for cooking harms overall health. These negative impacts include:

• Impact on the endothelium of blood vessels: Cooking oil disrupts the endothelial lining of blood vessels and increases the chances of plaque formation leading to blockage of arteries and cardiovascular diseases.
• High-calorie density leads to weight gain: Oils contain concentrated fats that increase overall calories intake per meal, causing weight gain.
• Less healthy food: Oil-based food does not contain whole food and lacks fibres, proteins, micronutrients and carbohydrates. Hence, oily food adds a calorie burden without adding nutritional value to food.

Due to these reasons, we should opt for oil-free cooking and introduce oil-free snacks and oil-free food into our diets.

List of oil-free Indian snacks for the evening

• Oil-free gram flour snack
• Daal chat
• Bengal gram Chat
• Spinach Dhokla
• Steamed Dahi vada
• Air-popped popcorn
• Oil-free potato chips
• Oil-free vada pav
• Oil free paneer tikka
• Chicken poppers
• Oil-free fish curry
• Malai Murgh

These are some famous oil-free Indian snacks for the evening. Due to altered cooking methods used in cooking these oil-free snacks, they are also rich in flavours and aggravate the taste of the whole food used in the dish. One can expand the list of oil-free food by using oil-free cooking methods for every dish cooked in your home’s kitchen.

Explore the range of oil-free snacks online and enjoy the health benefits of oil-free food.

How to cook without oil

• Saute without oil or stir-frying

To cook crispy food and snacks, use water, soy sauce, vegetable broth, vinegar and any other liquid instead of oil to prevent sticking food in the pan. Frequent stirring of the food in oil-less cooking prevents burning and increases the crispness of food.

• Oil-free baking

The oil acts as a binder and adds moisture to the food while baking. But the fruit purees and creamy nut butter are healthier options providing the same characteristics in cooking. Fruit purees like apple sauce, dates and mashed bananas can also increase food flavour while baking. Non-stick baking sheets and parchment paper are also good alternatives for baking oil-free. These replacements also maintain the taste and texture of baked food. 

• Roasting without oil

Roasting without oil can produce crispy and tasty, much healthier food. Substitutes of oil while roasting can add moisture and prevent burning. These substitutes include lemon juice, vinegar and vegetable broth. Oil-free roasting in the oven can be done without adding oil to the food item. Parchment paper and silicone mats can effectively prevent food from sticking while roasting in a pan. Also, keep adding oil substitutes frequently while roasting to avoid sticking food to the pan and burning.

• Frying without oil

Fried food items are a significant part of snacks. Using oil-free frying methods can be beneficial for a healthy body. A non-stick pan and air fry are famous alternatives to oil-free frying. The air fryer helps obtain a more crispy outer layer for snacks without oil.

• Steaming

Steaming is the most straightforward way to cook without oil. It is healthier as steaming retains all the nutrients and flavour of food. Steam cooking can be done with the help of an electric steamer or by putting a cooking pot in a steaming basket. Add adequate water to the steaming basket and cook on medium heat. Cook until desired texture is obtained.

Difference between oil-free and less oil food

Oil-free food does not contain oil and is cooked using alternate cooking methods and oil substitutes.

Cooking substitutes for oil-less cooking include:

• Use water, broth, lemon juice and vinegar as an oil substitute.
• Steaming vegetables and using parchment paper for cooking without oil.
• Using an air fryer for cooking food that requires deep frying.
• Using a combination of oil substitutes like coconut milk, fruit puree and vegetable puree.
• Less oily food uses oil but in limited quantities.

Cooking practices for food with less oil include:

• Use a minimal amount of oil for sauteing or stir fry.
• Use Teflon-coated or non-stick cookware to reduce the amount of oil needed in cooking.
• Use oil that has a high boiling point to prevent oil decomposition into harmful chemicals.
• Use a minimal amount of oil for deep frying.
• Avoid reuse of oil and mixing of two different types of fats.
• Using oil rich in monounsaturated fatty acids.
• Use appropriate temperature for frying to prevent excessive absorption. 

Buy oil-free food online and make your diet healthier.

FAQ

1. Should we always use non-stick cookware for oil-less cooking?

Oil-less cooking can be done quickly in non-stick pans and pots. Stainless steel pans with a heavy bottom, cast iron pans, and ceramic titanium pans are Teflon-free options. Moreover, one can add parchment paper to standard cookware while cooking without oil.

2. What are the health benefits of an oil-free diet?

• Oil-free food has fewer calories and can help in weight loss.
• Oil disrupts the endothelial lining of blood vessels. Eliminating fat from the diet also prevents cardiovascular diseases and maintains a healthy heart.
• Oil causes clumping of red blood cells and decreases oxygen transport after having a high-fat meal. Using oil-free cooking methods increases energy levels in the body.
• Improved immune system functioning is also among oil-free food benefits.

3. Is it healthy if we eliminate oil from the diet?

Oil has a high caloric density with no nutritional value. Moreover, the high-fat diet cooked using oil is harmful to the heart and suppresses the immune system. Hence, eliminating fat from the diet is beneficial for overall health.

4. Should we completely cut out fats from the diet?

Fats are an integral part of a healthy diet and provide fatty acids to the body. Fats also help absorb fat-soluble vitamins like vitamin A, D and E. Hence, we should not cut fats from the diet but limit the use of unsaturated fats like oil. Instead, in moderation, use plant-based monounsaturated fats like nut butter, seeds, nuts and soy products.