PM Modi wants Indians to cut cooking oil by 10%: Try these 8 easy kitchen tips to reduce oil without losing flavour

Cooking oil is an essential part of Indian cuisine, from tadkas and curries to fried snacks and parathas. However, excessive oil consumption can quietly increase calorie intake and contribute to lifestyle-related health problems such as obesity, high cholesterol and heart disease. Recently, Prime Minister Narendra Modi encouraged Indian households to reduce cooking oil usage by 10%, highlighting both health and national benefits.

Speaking at an event in Hyderabad, PM Modi said reducing cooking oil consumption could help improve personal health while also supporting the country economically. Stressing the importance of mindful eating habits, he remarked, “Isse desh seva bhi hogi aur deh seva bhi hogi,” meaning it would serve both the nation and the body.

Health experts agree that reducing oil intake does not mean compromising on flavour. With a few practical changes in daily cooking habits, Indian households can prepare lighter and healthier meals without losing taste.

Why Reducing Cooking Oil Consumption Matters

Most Indian dishes use oil as a base for cooking, frying and tempering. While healthy fats are important for the body, consuming too much oil regularly may increase the risk of cardiovascular diseases, weight gain and digestive issues.

Nutritionists recommend moderation rather than elimination. The goal is not to stop using oil completely but to adopt smarter cooking methods that reduce unnecessary fat intake.

Choose Cookware That Requires Less Oil

One of the easiest ways to reduce oil consumption is by switching to the right cookware.

Non-stick pans, ceramic-coated utensils and well-seasoned cast-iron cookware generally require much less oil compared to traditional aluminium or steel utensils. These options help prevent food from sticking and make low-oil cooking more practical.

Cast-iron cookware may also increase the iron content of food naturally, which can be beneficial for people with iron deficiency.

Measure Oil Instead Of Pouring Directly

Many people unknowingly use excess oil while cooking because they pour it directly from the bottle.

Using measuring spoons can help control quantity more effectively. Experts say even reducing one or two teaspoons of oil daily can make a noticeable difference over time. This simple habit can also make meals feel lighter and easier to digest.

Try Healthier Cooking Methods

Deep frying is common in Indian kitchens, but there are several healthier alternatives available today.

Cooking techniques such as

• Grilling
• Baking
• Roasting
• Steaming
• Air-frying

can significantly reduce oil usage while still maintaining flavour and texture.

Air fryers, in particular, have become popular for preparing snacks like samosas, cutlets and pakoras using minimal oil.

Use Water Or Stock While Sautéing

Traditional Indian cooking often begins with sautéing onions, tomatoes, ginger and garlic in a generous amount of oil.

However, chefs and nutritionists suggest using a small amount of oil followed by splashes of water, curd or vegetable stock during cooking. This prevents ingredients from sticking to the pan while helping them soften naturally.

The method works especially well for curries, sabzis and gravies.

Enhance Flavour With Herbs And Spices

Many people associate rich flavour with oily food, but taste can also be enhanced through spices, herbs and aromatics.

Ingredients such as:

• Curry leaves
• Coriander
• Mint
• Black pepper
• Mustard seeds
• Ginger
• Garlic
• Lemon juice

can add depth and freshness to dishes without requiring excessive oil.

Roasted spices also help create stronger flavours naturally.

Reduce Deep-Fried Foods At Home

Deep-fried snacks absorb large quantities of oil during cooking. Limiting fried foods can therefore reduce overall oil intake considerably.

Instead of regular deep frying, dishes like pakoras, samosas and tikkis can be baked or air-fried with very little oil. These alternatives still provide crisp texture while being much lighter.

Remove Excess Oil Before Serving

Another useful practice is removing visible excess oil after cooking.

Fried foods can be placed on absorbent tissue paper before serving to reduce grease. Similarly, oil floating on top of curries or gravies can be skimmed off gently.

Experts say this small step can lower unnecessary fat consumption without affecting the dish significantly.

Use Oil Sprays Or Silicone Brushes

Using oil sprays or silicone brushes instead of pouring oil directly onto pans can help distribute oil evenly while reducing quantity.

This method works particularly well for dishes like parathas, dosas and cheelas. According to cooking experts, oil sprays may reduce oil usage by up to 60 to 70 percent compared to traditional methods.

Small Changes Can Lead To Healthier Habits

Reducing cooking oil consumption does not require dramatic lifestyle changes. Small adjustments in cookware, cooking techniques and ingredient choices can gradually make everyday meals healthier.

PM Modi’s message has also sparked wider discussions around balanced eating habits and mindful cooking practices in Indian homes. By adopting smarter kitchen habits, families can support both better health and more sustainable food consumption.