According to Kanikka Malhotra, a nutritionist and diabetes certified in India, cutting off oil can cause some short-term changes in digestion and metabolism. Oil provides essential fatty acids that help absorb vitamins A, D, E, K.
When there is a lack of oil, the absorption of these nutrients is reduced, which can lead to nutritional deficiencies, and cause digestive problems such as bloating and constipation due to changes in bowel movements.
Ms. Malhotra also said that reducing fat in the diet can reduce calorie intake, which can lead to weight loss. However, this can also affect the body's metabolic processes, especially hormones that regulate appetite, making you feel hungrier and cra cracker.
Effects on vitamin and nutrient absorption
When you do not consume oil, your body will have difficulty absorbing fat-soluble vitamins. These vitamins need fat to dissolve and be absorbed through the small intestine.
Without oil, this process will be interrupted, reducing the ability to absorb vitamins and leading to deficiency, affecting eye health, immunity and bones. Even the ability to absorb other nutrients such as carotenoids from vegetables will be reduced.
Impact on skin health, energy and mood
Eliminating cooking oil from your diet can also have a negative impact on your skin, energy levels, and mood.
Oil provides essential fatty acids, which help maintain skin barrier and moisture protection. Lack of oil can cause dry skin and irritation.
Additionally, fat is an important source of energy, helping to maintain endurance and a feeling of fullness for a long time. Lack of fat can make you feel tired and reduce energy. As for mood, a lack of healthy fats can disrupt the functioning of the nervous system, causing mood swings or irritability.
Foods to replace cooking oil to provide essential fatty acids
To compensate for the deficiency of essential fatty acids, you can add some foods to your diet. Fatty fish such as salmon, mackerel, and sardines are a source of omega-3 fatty acids (EPA and DHA), which help improve cardiovascular and brain health.
Flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), a form of plant omega-3. In addition, you can also choose foods that increase omega-3 such as eggs, milk and plant milk.
