Heart disease accounts for premature deaths as high as 62% as per CIRCULATION, a leading journal of the American Heart Association, and that too occurs often without prior symptoms, we need to look beyond just treatments. Are you aware of the fact that a diet heavy in fat, especially saturated fat, raises the risk of heart disease?
The risk of coronary heart disease increased by 17% for every 5% increase in energy intake from saturated according to research on Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. This study clearly depicts that eating too many fatty foods can have a direct effect on heart health by raising the risk of artery blockages and other problems over time. Today, the kitchen can become a battlefield for our health as convenience frequently takes over wellness. It is more important than ever to find appropriate dietary recommendations because heart disease claims millions of lives every year.
Zero-oil cooking is a ground-breaking method brought into the limelight by Dr. Bimal Chhajer.
It is gaining popularity among Indian folks because it has the potential to improve our health while also completely redefining how we prepare meals. People at first instance might think this is impossible, but research is increasingly supporting the idea that cooking without oil dramatically lowers heart disease risk factors, including obesity and high cholesterol.
As per a research study published in Advances in Nutrition, excessive oil consumption can lead to weight gain and other health problems. Now, you can understand the necessity of switching to healthy cooking techniques.
The benefits of cooking without oil go beyond heart health to general well-being.
Eliminating oils, which are frequently loaded with bad fats, allows us to eat more entire foods like fruits, vegetables, grains, millet, and legumes. These foods are rich in vital nutrients that support heart health and aid in weight management, in addition to having fewer calories.
This blog will go into the strong evidence that cooking without oil is a good way to manage heart disease. Come along on this journey to improve heart health and see yourself that eating healthily doesn’t have to be monotonous
Knowing How to Cook Without Oil
Cooking without the use of additional visible oils or fats is known as oil-free cooking. Whole foods like fruits, vegetables, grains, millet, and legumes are emphasized in this method. People can make meals that are lower in calories and higher in vital nutrients by completely avoiding oils, which can be high in calories and bad fats.
Benefits of Oil-Free Cooking:
- Reduced Low-density lipoprotein (LDL): also known as “bad” cholesterol, can be considerably decreased by removing additional oil from the diet. According to the Physicians Committee for Responsible Medicine, individuals who ate a plant-based, whole-food, and oil-free diet saw considerable improvements in heart health indicators than those who ate oils.
- Weight management: Oil-free cooking eliminates high-calorie oils, leading to decreased calorie consumption. This helps in weight loss and maintenance, which are important aspects of heart disease management.
- Better Blood Pressure Management: High Blood Pressure is one of the major risk factors for cardiovascular disease. Various studies show that people who adopt Zero-oil food typically have lower blood pressure, which benefits heart health in general.(Cochrane).
- Decreased Inflammation: Numerous illnesses are associated with chronic inflammation, including cardiac conditions. Diets that do not include visible oil have been linked to decreased systemic inflammation.
- Improved Nutrition Intake: People consume more fiber and antioxidants while consuming fewer saturated fats by emphasizing whole meals and avoiding oils. Overall health outcomes may also improve as a result of this change.
SAAOL Advice for Cooking Without Oil
Making the switch to oil-free cooking may seem difficult at first, but there are a few ways to make it easier:
- Use vegetable broth or water: Consider adding water or vegetable broth instead of oil when cooking grains or sautéing vegetables. This technique adds no calories while retaining hydration.
- Try Different Herbs & Spices: Let us dispel the age-old myth that oil gives flavor to your dishes. It does the opposite. Instead of oil, try herbs and spices. You may give your food more depth by using ingredients like fresh herbs, turmeric, ginger, and garlic.
- Choose Baking, Steaming, and Air Frying: Try baking, steaming, or airfrying your food rather than frying or sautéing it with oil. These techniques keep meals light while preserving nutrients.
- Examine New Recipes: Recipes without oil are the subject of a plethora of delicacies. You can find tasty meals that support your health objectives by trying these out.
Addressing common concerns
- Taste and Contentment: A frequent worry regarding cooking without oil is that meals may become less satisfying and flavourful. Nonetheless, a lot of people discover that using inventive cooking methods and fresh products can help them produce pleasing flavors. For example:
- Vegetables’ inherent sweetness is enhanced when they are roasted.
- Adding herbs gives food more texture and flavor without depending on oil.
- Citrus juices and vinegar can add a pleasing tang and brighten food.
- Sufficient Nutrition: The ability of an oil-free diet to satisfy all dietary requirements is another issue. Including a range of dietary types is crucial to ensuring a balanced nutrient intake:
- Legumes (beans, lentils), and whole grains (millet, quinoa, brown rice), are examples of protein sources.
- Healthy Carbohydrates: Give starchy veggies and whole grains priority.
- Minerals and Vitamins: Consuming a wide variety of fruits and vegetables will help satisfy micronutrient requirements.
Delectable Recipes Without Oil
Here are easy yet delectable recipes you can make at home to get you started on the path to oil-free cooking:
Masala Dosa
Ingredients –
For Dosa Batter:
-3 parts rice
-1 part urad dal (split black gram)
-A pinch of fenugreek seeds
-Water (for soaking and grinding)
For Dosa Masala (Potato Filling):
-3-4 boiled potatoes, mashed
-Salt to taste
-1 tsp mustard seeds
-1-2 dry red chilies
-Curry leaves (a few)
-1 onion, finely chopped
-1/2 tsp red chili powder
-1/2 tsp mango powder (amchur)
-1-2 tsp water (for sautéing without oil)
Recipe for batter
In a mixing bowl, combine three cups of rice, one cup of urad dal, and a pinch of fenugreek seeds.
-Wash the mixture thoroughly before soaking it in water for 5-6 hours.
-After soaking, use a mixer to create a smooth batter.
-Let the batter ferment overnight.
Recipe for potato masala
To make potato masala, heat a pan and add mustard seeds. Allow to crackle.
-Combine the dry red chilies, curry leaves, and chopped onions. Sauté until the onions begin to brown.
-If necessary, replace oil with a spoonful of water to prevent sticking.
-Combine mashed potatoes, red chili powder, mango powder, and salt. Mix and heat until well mixed.
To make dosa, heat a non-stick tawa and distribute a ladleful of batter. After it starts to get brown from the sides, put the potato masala, after the dosa is cooked, roll it and serve hot.
Beetroot Pooris and Palak Pooris—crispy, delicious, and made in an air fryer!
For Palak Pooris
-Blanch spinach (palak) and juice it into a smooth puree.
-Mix whole wheat flour, a pinch of white salt, black salt, and spinach puree to knead a soft dough.
-Make small pooris and blanch them in boiling water for 10 seconds.
-Air fry in a preheated air fryer at 180°C for 4-5 minutes.
For Beetroot Pooris
-Cut and puree beetroot.
-Combine whole wheat flour, beetroot puree, a pinch of carom seeds (ajwain), white salt, and black salt for the dough.
-Make pooris and blanch in boiling water for 10 seconds.
-Air fry in a preheated air fryer at 180°C for 4-5 minutes.
In conclusion
Zero-oil cooking is a good measure to control the factors that increase the risk of heart disease including inflammation, obesity, high blood pressure, and cholesterol. The strong evidence for its advantages proves the importance of dietary decisions in fostering cardiovascular health. This is an empowering option for anyone looking to improve their diet and overall well-being.
For more such Zero-oil recipes like those mentioned above, visit SAAOL Heartcare Delhi’s YouTube channel.