May 11, 2025 is the eighth World Obesity Day. According to the latest relevant statistical data, the proportion of overweight and obese adults in China is about 34.3% and 16.4% respectively. This means that over half of adults are facing overweight or obesity issues. When the number on the scale continues to rise, many people first think of quit milk tea and desserts, but turn a blind eye to the greasy Braised pork belly and fried vegetables on the table. Researcher He Li from the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention reminds everyone that the phenomenon of "excessive oil consumption" is not an isolated case. Don't just focus on sugar when trying to lose weight. You should first check if your daily diet contains too much oil and pay attention to reducing oil intake. Eating more oil is a key incentive for type 2 diabetes Recently, Mr. Wang, a white-collar worker in Beijing, sounded the alarm in his physical examination report: after three months of abstinence from sugar, his weight did not drop, but increased, and his body fat rate also increased. The doctor found that his daily takeout at noon had an oil content of 60 grams per serving, which is more than twice the recommended daily intake of edible oil for Chinese residents. Excessive intake of high-energy and high-fat foods can increase the risk of overweight and obesity, as well as disrupt the balance between energy intake and expenditure, fat synthesis and breakdown. A study has found that for every 1mmol/L increase in "bad cholesterol" (low-density lipoprotein cholesterol) in the blood, the risk of cardiovascular blockage increases by nearly 30%, which is equivalent to the constant accumulation of oil stains in the blood transfusion pipeline of the heart. If the proportion of fried food, fat meat and other high-fat foods in daily diet is too high, the working efficiency of the body's pancreatic β cells for handling blood sugar may be directly cut, which is the key incentive for the high incidence of type 2 diabetes. Researcher He Li pointed out that when it comes to weight loss, people's first thought is to control sugar and carbohydrates, but they overlook controlling their intake of edible oil. Each gram of fat (oil) contains 9 calories of energy, which is 2.25 times that of the same weight of sugar (4 calories). This means that consuming 30 grams of cooking oil (equivalent to 2 tablespoons) can generate 270 calories of energy, which is approximately equivalent to the energy of 1.5 bowls of rice. People who have long neglected oil control, even if they completely quit sugar, may still consume an additional 500-800 calories of energy per day due to excessive intake of cooking oil and fats in food. Especially for urban white-collar workers like Mr. Wang, because of work reasons, they often eat out or order takeout. However, among the top ten dishes sold on the takeout platform, such as Kung Pao chicken, boiled beef, dry cauliflower and other "invisible oil giants", the single oil consumption exceeds 50 grams. These oils wrap around food to form an "energy armor" that easily breaks through the body's metabolic defenses. If dining in this way for a long time, even if the intake of sugar and salt is controlled, it can still lead to obesity. According to estimates, half of the fat intake in the diet of Chinese residents comes from cooking oil, and using an oil control pot can help people plan their oil consumption reasonably. Choose vegetable oils for cooking, such as soybean oil, rapeseed oil, peanut oil, olive oil, tea seed oil, sunflower oil, salad oil, etc., and try to avoid using animal oils as much as possible. Reduce frying and use less frying and deep frying methods. Using cooking methods such as steaming, boiling, blanching, and cold mixing can greatly reduce oil intake. Pay attention to food nutrition labels and learn to read the nutrition labels of pre packaged foods, choosing foods with low fat content. When ordering or ordering takeout, pay attention to the combination of meat and vegetables, and focus on light flavored dishes. Try to avoid ordering heavy flavored dishes. You can ask the merchant to add less salt, oil, and sugar in the remarks, or rinse with plain water before eating. In addition, Researcher He Li reminds parents that taste buds are gradually developed from a young age, and it is very important to cultivate light flavors during childhood and adolescence. Therefore, it is necessary to cultivate children's healthy eating concepts from an early age, develop light and non greasy eating habits, and benefit children for life. (New Society)