13 Steps to Decrease Cooking Oil

There is no denying that oils are part of most culinary preparations. There are different types, some with more or less advantages. But regardless, the guideline is not to overuse them.

Sabrina Lopes, nutritionist and personal diet, comments that the most commonly used cooking oils today are soybean, sunflower, and canola vegetable oils. These are sources of fats in our diet and serve as a source of energy. But, does abuse cause risk of chronic diseases ?, he explains.

Currently, olive oil is also widely used. This is rich in antioxidants that can benefit our body, bringing benefits to the gut and also to the heart ?, adds the nutritionist.


To know the importance of not overdoing the use of oils in preparations, it is necessary to understand that the recommended daily fat intake is 20% to 35% of the diet, according to Sabrina. "That is, including all sources of fats in our diet, whether animal or vegetable: oils, oils, butters, lard, oilseeds etc.," he explains.

The nutritionist explains that: “We should not cut all fat from our diet, we should just replace and use good fat sources for our body. Avoid saturated fats, those from animal sources such as butter, and also reduce the abuse of oils that in the long run can cause chronic diseases.

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It is noteworthy that when a person goes to a restaurant or eats at a friend's house, they will not know / control how much oil was used in a particular dish. However, when preparing her food at home, she has full possibility of paying attention to it by making good use of the oils. And this, in general, will already be valid.

The secret, then, is not to abuse. "The amount makes all the difference when it comes to food, long-term excess oil can cause problems such as hypertension, heart disease, obesity and diabetes," points out Sabrina.

In this context, here are some practical tips on how to reduce the use of oil in your preparations:


1. Forget the fried foods. Sabrina points out that to reduce the use of oils in cooking, the main secret is not to make fried food in immersion. "Give preference to grilled, baked or cooked preparations", he advises.

2. Little olive oil to sauté. Sabrina advises to use as little oil as possible when sautéing the vegetables. They are foods that do not require much oil because they have significant amount of water.

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3. Use baking paper. Need to grease a pan to make a cake ?! Use parchment paper instead of oil.

4. Use nonstick pan. This type of pan has a special layer that prevents food from sticking even without the use of oil. "The nonstick cooker is an excellent ally to reduce the consumption of oils, it helps in the preparation of grilled foods, preventing them from being fried", adds Sabrina.

5. Make good choices. Nutritionist Sabrina explains that coconut oil is a functional oil that has several antioxidant properties, so it is considered healthy. It has a characteristic flavor, can be used in preparations, in recipes, replacing butter in various ways. But we must always be careful with the quantities. Because it is still an oil. So you can not abuse when using ?, highlights.

6. Use water. With a non-stick pan, some foods, such as chicken fillet and even meat, can be prepared without any oil. Just sprinkle some water.

7. Follow the recipe. If you are following a healthy recipe, use exactly the stated measure. Do not hesitate to use spoons or other type of meter. Many people are unaware that? Just a little more oil / olive oil? It can add too many calories to the dishes and, worse, cause long-term health problems.

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8. Use spray packaging. An interesting tip for reducing oil consumption is to use a spray bottle to add it to preparations without overdoing it.

9. Opt for the olive oil with doser. Always use the oil with a dosing spout. Otherwise, some packages can loosen a large amount of oil with a "simple twist".

10. Count on other spices. When seasoning the salad, Sabrina advises to use various seasonings, not only olive oil."Using and abusing herbs when preparing salad dressing," he recommends.

11. Try different seasonings. Most people can't imagine a salad without vinegar, salt and olive oil. But how about trying to take off this last spice item sometimes? Arugula, for example, only with lemon and salt is a good choice. Cucumber is also delicious only with lemon. But these are just ideas, because it's all a matter of taste.

12. Use paper towels. It was put a certain amount of oil and unintentionally exaggerated ?! The paper towel may help you "fix this error". It can also be a good ally when preparing an omelet or pancake, for example: grease the pan and wipe off the excess with the paper towel.

13. Do not include oil in your diet without guidance. Much is said today about oils that offer health benefits, such as coconut oil, avocado oil, etc. However, to enjoy these advantages, you must use them in the correct quantities and if necessary. Therefore, a valuable tip is to include these oils in your diet only when directed by your nutritionist, taking into account the particulars of your diet plan.

Finally, remember: Oils should not be seen as? Villains? that should be completely excluded from the diet. One just needs to know that fats are often consumed in excess, which can be harmful to health.

Simple measures, such as the ones above, do not harm the preparation / consumption of food and already make a difference in avoiding excessive oil consumption. Here's the tip!

Healthy Cooking Oils 101 (March 2024)


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