How to Choose Cooking Oil to Reduce the Risk of NCDs

Before using cooking oil, consumers should understand that non-communicable diseases (NCDs) including cardiovascular disease, diabetes, hypertension, and obesity are increasingly linked to dietary habits, particularly excessive intake of fats and calories. Choosing the right cooking oil and using it appropriately can play an important role in supporting long-term health.

How to Choose Cooking Oil to Reduce the Risk of NCDs

1. Be Aware of Saturated Fat

Research suggests that oils high in saturated fat, such as lard and palm oil, should be consumed in moderation because excessive intake may increase the risk of cardiovascular disease. In contrast, oils rich in unsaturated fats, including olive oil, canola oil, and soybean oil, are generally considered more favorable choices as part of a balanced diet.

2. Match the Oil to the Cooking Method

Different oils have different heat tolerances. Oils with higher saturated fat content, such as lard and palm oil, tend to be more heat-stable for high-temperature cooking. Oils rich in monounsaturated fats, such as olive and canola oil, have moderate heat tolerance, while oils high in polyunsaturated fats, such as soybean oil, are generally less suitable for prolonged high-heat cooking.

3. Limit Overall Oil Consumption

All cooking oils are energy-dense, providing approximately 9 kilocalories per gram. Excessive consumption of any type of oil may contribute to weight gain and obesity, which are major risk factors for NCDs. Therefore, controlling the amount of oil used in daily cooking is as important as choosing the type of oil.

4. Consider Healthier Cooking Techniques

Reducing reliance on frying and stir-frying can significantly decrease overall oil intake. Healthier alternatives include steaming, boiling, baking, or air-frying, which require little or no added oil while preserving nutritional value.

The 6:6:1 Healthy Eating Guideline

For better long-term health, experts recommend following the 6:6:1 principle:

• Sugar: No more than 6 teaspoons per day
• Cooking oil: No more than 6 teaspoons per day
• Salt (sodium): No more than 1 teaspoon per day

Adopting these dietary habits, together with regular physical activity and a balanced diet, can help reduce the risk of NCDs and promote healthier living.

 

Source : Thai Health Promotion Foundation