Rethinking Oils in Punjabi Cooking: Small Changes for a Healthier Community

Food plays a huge role in Punjabi culture. The foods we eat in a Gurdwara Sahib Langar hall, such as samosas and pakoras are familiar and nostalgic. But, while these foods bring people together, we rarely stop to think about how much oil or fat goes into making them.

A lot of Punjabi cooking today relies on large amounts of heavily-processed vegetable oils, such as canola or mixed vegetable oil, along with butter. While fat is an important nutrient in moderation, large quantities of deep-fried foods can lead to health problems. Diets high in excess fats and fried foods are linked to weight gain, type 2 diabetes, and heart disease, conditions that already affect South Asian communities at higher rates.

The issue is not taste or tradition, but finding a balance between the two. Many traditional foods can be healthy and nutrient-dense, but the way they are cooked has changed over time. Portions have grown, and frying is more common now than it was for previous generations.

In order to combat this issue, cleaner alternatives can be used that still respect cultural cooking. Using small amounts of desi ghee for frying or olive oil for lower-heat cooking can be healthier options. These fats preserve flavor without needing excessive amounts. Also, switching to shallow frying instead of deep frying and cooking vegetables with less oil can make a big difference in community health. 

By educating our families and local communities, we can keep our culture and food traditions alive while also reducing the risk of obesity, diabetes, and heart disease. Small changes today can lead to a healthier Punjabi community tomorrow.

Written by: Anmol Bajwa