Health Is A Real Wealth:

 Obesity in India: PM Modi’s Take and the Way Forward

By Dr Sunil S Rana 

Obesity is silently emerging as a major public health crisis in India, affecting people across all age groups. Prime Minister Narendra Modi, during his "Fit India" address at the National Games opening ceremony in Dehradun, raised serious concerns about this issue. He urged citizens to take immediate steps towards a healthier lifestyle by increasing physical activity and controlling their dietary habits; especially by reducing oil consumption.

Obesity: A Growing Health Challenge in India

With a sharp increase in sedentary lifestyles, excessive calorie intake, and unhealthy eating habits, obesity in India is rising at an alarming rate. According to health experts, obesity not only leads to physical discomfort but also serves as a gateway to severe health issues such as diabetes, heart disease, high blood pressure, and even certain types of cancer.

PM Modi, acknowledging this crisis, urged people to incorporate two key lifestyle changes:

1. Engage in Daily Physical Activity – Be it walking, exercising, or any form of movement, he emphasized the importance of staying active.

2. Control Dietary Oil Intake – Reducing unhealthy fats and oil consumption by 10% every month can lead to significant health improvements over time.

How Much Oil Do We Really Need?

Oil is an essential part of our diet, providing necessary fatty acids and aiding in the absorption of fat-soluble vitamins like A, D, E, and K. However, excess consumption leads to extra calorie intake, which, if not burned through physical activity, turns into fat deposits in the body, increasing the risk of cardiovascular diseases.

Nutritionists suggest that:

A sedentary adult should consume only 20-25 ml of oil per day (roughly 4-5 teaspoons), which amounts to 750-900 ml per month.

Individuals with heart disease or diabetes should limit their intake to 500 ml per month, not exceeding 15 ml per day.

Unfortunately, the average Indian consumes over 1 liter of oil per month, contributing significantly to obesity and related health issues. Moreover, cooking oil isn’t the only source of unhealthy fats; junk food, trans fats, and ultra-processed foods further add to the problem.

Which Oils Are Best for Health?

No oil is completely heart-friendly if overheated, reused, or overused. Overheating oil generates trans fats and free radicals, which raise bad cholesterol (LDL), cause inflammation, and damage blood vessels. Hence, choosing the right type of oil and using it correctly is crucial.

Health experts recommend oils that are high in monounsaturated (MUFA) and polyunsaturated (PUFA) fats, particularly those rich in Omega-3 fatty acids, as they reduce inflammation and lower triglyceride levels.

Best Oils for Cooking

1. Olive oil – Rich in MUFA, best for drizzling over salads or low-heat cooking.

2. Canola oil – Good for baking and sautéing, contains a balanced ratio of Omega-6 to Omega-3.

3. Rice bran oil – Contains antioxidants and helps lower cholesterol.

4. Mustard oil – A traditional Indian choice with anti-inflammatory properties; should be used in moderation.

5. Groundnut, sunflower, and corn oils – Suitable for occasional cooking, but should not dominate the diet.

What About Ghee?

Ghee contains Omega-3 fatty acids, which help reduce inflammation, but it is still a saturated fat. It should be consumed in minimal quantities; as a light topping rather than a primary cooking medium.

Healthy Cooking Practices to Follow

Avoid deep frying; Opt for steaming, grilling, roasting, or stewing instead.

Rotate oils; Use a variety of oils to balance nutrient intake.

Do not overheat oil; Overheating breaks down healthy fatty acids into harmful compounds.

Include raw oils; Drizzle oils like olive oil on salads for maximum nutritional benefits.

Read food labels; Avoid products with hydrogenated fats or trans fats.

A Collective Responsibility for a Healthier Nation

PM Modi's advice on obesity is a wake-up call for all Indians to adopt a healthier lifestyle before the situation turns into a national health catastrophe. While reducing oil intake is a small step, it can bring significant long-term benefits when combined with physical activity, a balanced diet, and mindful eating habits.

The onus is not just on individuals but also on families, schools, workplaces, and policymakers to promote healthy eating and active living. Simple lifestyle changes; walking daily, cutting down oil and junk food, and encouraging fitness; can collectively transform India into a healthier nation.

As the saying goes, "Health is wealth"; and it’s time we take this proverb seriously.