New Delhi, December 23:

Refined vegetable oils are still widely used in Indian households and are often seen as a “lighter” or healthier option. However, medical experts are increasingly warning that these oils may quietly harm long-term health. A senior surgeon from Fortis Hospital has now explained why switching to avocado oil could bring significant benefits, especially for people concerned about weight, heart health, and metabolic disorders.

Dr Pankaj Sharma, Director of the Department of Robotics, Bariatric, Laparoscopic and General Surgery at Fortis Hospital, Shalimar Bagh, and founder of Shalya Clinic in Rohini, said that cooking oil plays a much bigger role in health than most people realise. he said that daily food habits, not short-term diet trends, shape metabolic health over the years. According to him, cooking oil directly affects inflammation levels, cholesterol balance, insulin response, and even liver health.

Dr Sharma pointed out that many refined vegetable oils commonly used in Indian cooking have a low smoke point. When these oils are heated repeatedly at high temperatures, they oxidise and release harmful free radicals. These compounds can damage cells and increase the risk of fatty liver disease, insulin resistance, and long-term metabolic issues. Indian cooking methods such as frying, roasting, and sautéing often involve high heat, making the choice of oil even more important.

He explained that avocado oil stands out because of its high smoke point, which can go up to around 270 degrees Celsius. This makes it stable even at high temperatures and safer for regular Indian cooking. From a clinical perspective, Dr Sharma said reducing exposure to oxidised oils helps lower oxidative stress, which is closely linked to obesity-related complications and diabetes.

Another key benefit of avocado oil, according to Dr Sharma, is its fat composition. Many refined vegetable oils are high in omega-6 fatty acids. While omega-6 fats are not harmful on their own, excessive intake can promote chronic inflammation. Avocado oil, on the other hand, is rich in monounsaturated fats, similar to olive oil. These fats are known to support heart health by reducing bad cholesterol while maintaining good cholesterol levels.

Addressing a common concern, Dr Sharma said that healthy fats should not be avoided, even by people trying to lose weight. He explained that avocado oil, although calorie-dense, helps improve satiety and keeps blood sugar levels more stable. Unlike refined oils, it does not trigger sharp insulin spikes, making it suitable for people with obesity, diabetes, or metabolic syndrome. He stressed that weight gain is not only about calories but also about how the body processes them.

Dr Sharma also highlighted the anti-inflammatory properties of avocado oil. He said refined vegetable oils go through heavy processing, which removes most natural nutrients and increases inflammatory compounds. Avocado oil retains antioxidants such as vitamin E and polyphenols, which help reduce inflammation in the body. Chronic inflammation, he noted, is a common link between conditions like obesity, joint pain, PCOS, and heart disease.

In addition, avocado oil is gentle on the digestive system. Dr Sharma said it supports healthy bile flow, improves fat digestion, and helps reduce fat buildup in the liver. This lowers the risk of non-alcoholic fatty liver disease, a condition increasingly seen in urban Indians. Better gut and liver health, he added, also lead to improved long-term weight control and recovery outcomes for surgical patients.

Dr Sharma recommended viewing avocado oil not as a luxury item but as a preventive health choice. He said that small changes in daily cooking habits can create meaningful improvements in metabolic health over time. Concluding his remarks, he said that while surgery can correct physical issues, everyday nutrition corrects metabolism, and choosing the right cooking oil can make a real difference in overall health.

Still Cooking With Refined Oils? Fortis Surgeon Explains Why Avocado Oil Is a Healthier Choice for Indian Kitchens

Refined vegetable oils are a common sight in Indian kitchens and are often labelled as “light” or “healthy.” But according to Dr Pankaj Sharma from Fortis Hospital, this everyday choice may be quietly harming long-term health. The senior bariatric and laparoscopic surgeon says that cooking oil plays a major role in metabolism, weight control, heart health, and inflammation.

Dr Sharma explains that many refined vegetable oils have a low smoke point. When heated at high temperatures, which is common in Indian cooking, these oils break down and release harmful compounds. Over time, this can increase inflammation, oxidative stress, insulin resistance, and even fatty liver disease.

Avocado oil, he says, is a better alternative. It has a very high smoke point, making it safe for cooking methods like sautéing, shallow frying, and roasting. Because it remains stable at high heat, it produces fewer harmful by-products and puts less stress on the body.

Another major benefit of avocado oil is its fat profile. Unlike refined vegetable oils that are high in omega-6 fats, avocado oil is rich in monounsaturated fats, similar to olive oil. These healthy fats help lower bad cholesterol and support good cholesterol, which is essential for heart health.

Dr Sharma also addresses weight concerns. While avocado oil is calorie-rich, it helps keep blood sugar levels stable and improves satiety. This makes it suitable for people dealing with obesity, diabetes, or metabolic issues. Weight gain, he says, is not just about calories but how the body processes food.

Avocado oil also contains natural antioxidants like vitamin E, which help reduce inflammation. Chronic inflammation is linked to conditions such as joint pain, PCOS, heart disease, and metabolic disorders. In addition, the oil supports gut health and improves liver function by reducing fat buildup in the liver.

Dr Sharma believes switching to avocado oil is a simple yet powerful step toward better health. His message is clear: small daily choices, like the oil you cook with, can make a big difference over time.