Dietician Explains How to Balance ‘Healthy’ Cooking Oils for Better Health

Cooking oils are part of almost every meal, from frying to grilling, but not all oils are equally healthy. Many people think oils like olive, soybean, or sunflower are always good for health. However, dietitian Dharini Krishnan warns that these oils are high in omega-6 fats. If omega-6 is not balanced with omega-3 fats, it can cause health problems.

Omega-6 and omega-3 are types of polyunsaturated fats (PUFAs). Our ancestors ate them in a natural balance, but modern diets have too much omega-6, mainly from vegetable oils like soybean, sunflower, safflower, and even olive oil. Regularly using these oils every day can push omega-6 levels too high. This imbalance may lead to obesity, diabetes, heart problems, allergies, and inflammation.

Dharini explains that too much omega-6 can also affect hormones like leptin and insulin. These hormones control appetite and blood sugar. When they are disrupted, people may feel hungrier, gain weight, and have higher blood sugar. The body may also store more unhealthy fat and produce harmful chemicals that affect the heart, joints, and lungs.

Olive oil, often praised in Mediterranean diets, is healthy in moderation but still contains omega-6. Soybean oil, the most common cooking oil in India, has even more omega-6. Dietitian Dharini recommends using these oils carefully and not every day. Instead, include omega-3 rich foods like flaxseeds, chia seeds, walnuts, and fatty fish. This helps restore balance and reduces the risks associated with high omega-6 intake.

The key takeaway is that “healthy” oils can support your fitness and heart goals only if used in moderation and balanced with omega-3 foods. Being aware of the type of oil and how often it is used can protect your health, support weight management, and improve overall well-being.

By following these simple guidelines, cooking oils can remain a helpful part of a healthy diet rather than silently causing long-term health issues.