The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have come together to release an important update. Indian Dietary Guidelines for 2024.
One of the most surprising aspects of the revised guidelines was the inclusion of palm oil. Palm oil is often controversial, but guidelines acknowledge that moderate consumption can lower blood cholesterol levels.
The new dietary guidelines aim to empower Indians to make informed nutritional choices, ultimately promoting improved health outcomes and reducing the growing burden of Non-Communicable Diseases (NCDs) affecting the population.
coconut oil Palm oil has a complicated reputation. Its saturated fat content is often a concern, but surprisingly, it also has some health benefits. G Sushma, clinical nutritionist at CARE Hospital, explains why consciously incorporating palm oil can contribute to a healthy diet:
About nutritional ingredients
Palm oil is a mixed bag when it comes to fat: It contains saturated fats, which can raise LDL (“bad”) cholesterol, but it also provides healthier monounsaturated and polyunsaturated fats.
Additionally, palm oil is rich in vitamins A and E, which are essential for immunity and healthy skin, Sushma said. It also contains antioxidants that fight free radical damage in the body.
Palm oil and cholesterol: a balancing act
Research shows that palm oil can raise LDL cholesterol, although not as much as trans fats. But the hidden benefit, Sushma noted, is its ability to raise HDL (“good”) cholesterol, which helps remove LDL cholesterol from the bloodstream and promotes heart health.
Making palm oil a healthy choice
The key to harvest Palm Oil Benefits Sushma says conscious consumption is key.
Moderation is key: Treat palm oil like any other oil and use it sparingly. Eating too much saturated fat can be dangerous to your heart health. Aim for a balanced fat intake with healthy fats from sources such as olive oil, fish, nuts, and seeds.
A balanced diet is important: Palm oil should complement a varied, balanced diet rich in fruits, vegetables, whole grains and lean protein. Prioritize nutrient-rich whole grain foods over processed foods, which are often high in palm oil.
Clever cooking tips: Use palm oil for low-temperature cooking methods such as sauteing and baking. High-temperature methods such as frying can produce harmful compounds. When cooking at high temperatures, consider blending palm oil with healthier oils like olive oil or canola oil.
Sustainable sourcing is key: Choose sustainably sourced palm oil, such as RSPO (Roundtable on Sustainable Palm Oil) certified palm oil. This minimizes the environmental and social impacts of palm oil production.
Read food labels carefully: Note that it is hidden Coconut oil For processed foods, check the ingredient list and nutrition label. Whenever possible, choose products made with healthier alternative oils or sustainably sourced palm oil.
Palm oil can be part of a healthy diet when consumed thoughtfully: prioritizing moderate consumption, mindful cooking techniques and sustainable sourcing can maximise its benefits while minimising its potential drawbacks.
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First uploaded: May 23, 2024 18:22 IST
