Refined vegetable oils have long been a staple in Indian kitchens, often marketed as “light” or heart-friendly. However, medical experts are increasingly questioning their role in long-term metabolic health. According to Dr. Pankaj Sharma, Director of the Department of Robotics, Bariatric, Laparoscopic, and General Surgery at Fortis Hospital, Shalimar Bagh, switching cooking oils could be one of the simplest yet most effective dietary changes for improving overall health.
Speaking to HT Lifestyle, Dr. Sharma stressed that cooking oil plays a critical but often overlooked role in weight regulation, inflammation, heart health, and metabolic balance. “When patients ask me about one small dietary change that can make a big difference, I usually say—change your cooking oil. It silently contributes to inflammation and weight gain,” he said.
Dr. Sharma highlighted avocado oil as a better alternative for daily cooking, particularly for individuals dealing with obesity, insulin resistance, or cardiovascular risk. He outlined five key benefits:
High heat stability:
Refined vegetable oils tend to oxidise quickly at high temperatures, producing harmful free radicals. Avocado oil, with a smoke point of up to 270°C, remains stable during common Indian cooking methods such as sautéing, roasting, and shallow frying. Reduced exposure to oxidised oils, Dr. Sharma noted, can lower oxidative stress linked to fatty liver disease and insulin resistance.
Heart-healthy fat profile:
Many refined oils are high in omega-6 fatty acids, which may promote chronic inflammation when consumed excessively. Avocado oil is rich in monounsaturated fats, similar to olive oil, which help lower LDL (bad cholesterol) and support HDL (good cholesterol). “For bariatric and post-bariatric patients, healthy fats are essential—avoiding fat altogether is not the solution,” Dr. Sharma explained.
Supports weight management:
Despite being calorie-dense, avocado oil promotes better satiety and more stable blood sugar levels. Dr. Sharma explained that unlike refined oils, it does not trigger sharp insulin spikes, making it suitable for people with diabetes, obesity, or metabolic syndrome. “Weight gain isn’t only about calories—it’s about how the body processes them,” he said.
Anti-inflammatory benefits:
Heavy processing strips refined oils of nutrients and increases inflammatory compounds. Avocado oil retains antioxidants such as vitamin E and polyphenols, which help reduce systemic inflammation—often linked to conditions like obesity, PCOS, joint pain, and heart disease.
Gut and liver friendly:
Avocado oil supports healthy bile flow, aiding fat digestion and gut health. It may also help reduce fat accumulation in the liver, lowering the risk of non-alcoholic fatty liver disease (NAFLD). “A healthier gut and liver contribute to better long-term metabolic outcomes,” Dr. Sharma noted.
He also cited that choosing avocado oil should be viewed as a preventive health decision rather than a luxury. “In surgery, we correct anatomy. In everyday life, nutrition corrects metabolism—and the right cooking oil can make a meaningful difference,” he concluded.
Footnote / Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Readers should consult a qualified healthcare professional or registered dietitian before making changes to their diet, especially if they have existing medical conditions.