Fresh Reads & Wellness Insights

India Uses 2X the Oil We Need - Here’s How to Use Just Enough

Let’s start with a quick stat: According to health and nutrition reports from W.H.O., most Indian households use nearly twice the amount of oil we actually need. That’s not because we’re doing anything wrong - it’s just what we’re used to. A bit more in the tadka, a little extra ‘for taste’ and before you know it, we’ve crossed the 2-3 tablespoons/day mark recommended by the WHO. The thing is, you don’t need to give up oil to eat better. You just need to know how much is enough - and how to use it right. Let’s break it down. How much oil is too much oil?For a healthy adult, 20-30 grams of oil per day (roughly 2-3 tablespoons) is the recommended limit. That includes all cooking oil, not just what you pour into the pan - but also what goes into processed foods, snacks, dressings, and so on. In most homes though, we tend to go well beyond that - mostly out of habit. The “more oil = more flavour” mindset sticks around, even when it’s not always true. To be honest, oil doesn’t come with any instructions or recommendations. So we end up using more than we need - we eyeball it. We free-pour. And we assume a little extra won’t hurt.But when we’re cooking every day, a little extra adds up fast. 3 simple ways to use just enough Start with awareness: Pay attention to how much oil you’re using per meal. Just measuring it once can give you a better idea of your baseline. Use portion-controlled tools: Smart bottles and spray oils help you pour (or spritz) only what you need - nothing more, nothing less. Reframe flavour: Most of the flavour comes from your spices, herbs, and how you cook - not how oily the dish is. Once you see that, it’s easier to go lighter. You’re already cooking with care.Now it’s just about getting the quantity right - without second-guessing it.