What happens to your body when you give up refined oil for a month?

What happens to your body when you give up refined oil for a month?

Refined oil, a staple ingredient found in most Indian food items, is used for a variety of applications, including sautéing, frying, dressings, and baking.

Its neutral taste and high smoke point make it a preferred choice for cooking a range of dishes. However, overconsumption of refined oil can pose several health risks. Excessive intake has been linked to issues such as obesity, heart disease, and inflammation.

As such, should you completely eliminate refined oil from your end? And what will happen to your body if you give up refined oil for a month, to begin with? We reached out to experts to know more.

According to Dr Devendra Shrimal, director of cardiology, Narayana Multispeciality Hospital, Jaipur, giving up refined oil for a month can have several potential effects on the body.

'Refined oils, such as those used in fried and processed foods, are often high in unhealthy fats, which can contribute to weight gain, inflammation, and an increased risk of heart disease,' he said, adding that by eliminating these oils, you may experience benefits such as improved heart health, reduced inflammation, and potentially even weight loss.

Agreeing, Nupuur Patil, a nutritionist, shared changes you may experience upon giving up refined oil.

*Improved heart health: Refined oils, especially those high in trans fats and saturated fats, can contribute to heart disease. Giving up these oils may lead to improved cholesterollevels and a reduced risk of cardiovascular issues.

*Better weight management: Refined oils are calorie-dense, and reducing their consumption could lead to a decrease in overall calorie intake. This might result in weight loss or better weight management.

*Balanced blood sugar levels: Refined oils can impact insulin sensitivity, so avoiding them might help in maintaining more stable blood sugar levels.

*Clearer skin: Some people find that reducing or eliminating refined oils from their diet leads to clearer skin, as certain types of oils can contribute to inflammation and skin issues.

*Digestive benefits: Highly processed oils might cause digestivediscomfort in some individuals. Eliminating them could potentially lead to improved digestion for some people.

Olive oil is a healthier alternative (Source: Getty Images)

However, Dr Shrimal emphasised that it's important to ensure you are still consuming essential fatty acids, like Omega-3s and Omega-6s, which play crucial roles in various bodily functions. 'Consider incorporating sources of healthy fats, like avocados, nuts, seeds, and fatty fish, to maintain a balanced diet during this period,' he said.

The expert added that completely giving up refined oil for a month can be a beneficial experiment for many individuals as it allows you to reduce your intake of unhealthy fats and potentially experience positive health outcomes.

'However, before making such a change, it's wise to consult a healthcare professional or nutritionist, especially if you have specific dietary needs or underlying health conditions. They can guide you on whether this change is suitable for your individual circumstances. Remember that fatsare essential for various bodily functions, so ensure you're replacing refined oils with healthier alternatives to meet your nutritional requirements,' Dr Shrimal added.

If you are looking to completely eliminate refined oil from your diet, here are some healthier alternatives suggested by Patil.

*Olive oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants. It's a staple in the Mediterranean diet and has been associated with various health benefits.

*Avocado oil: Avocado oil is another source of monounsaturated fats and is suitable for cooking at higher temperatures due to its higher smoke point.

*Coconut oil: While controversial, virgin coconut oil contains medium-chain triglycerides (MCTs) and has a distinct flavour. It's better for cooking at moderate temperatures.

*Nut and seed oils: Oils like walnut oil, flaxseed oil, and sesame oil are good sources of essential fatty acids. However, they're generally best used in cold dishes due to their lower smoke points.

*Butter or ghee: For those who consume dairy, using moderate amounts of butter or clarified butter (ghee) can add flavour to dishes.

*Nut butter: Natural nut butter like almond butter or peanut butter can be used as spreads or added to recipes.

Concluding, she said, 'The key is to maintain a balanced diet and incorporate a variety of healthy fats rather than completely eliminating fats from your diet.