Swap quality, watch quantity
Cooking with mustard, groundnut, or olive oil in modest amounts, adding nuts to breakfast, and eating fish when you can beats deep-fried “healthy” snacks. Ghee in a teaspoon for flavour is different from ghee as the main food group.
One or two of these per meal is plenty for most plates.
Useful everyday sources
- A small handful of peanuts or almonds
- A spoon of seeds on yogurt or salad
- Oily fish once or twice a week if you eat fish
- Avocado or tahini when available and enjoyed
Ultra-processed is still the bigger pattern
Packets of refined snacks combine cheap fats with salt and starch. Cooking at home with ordinary oil usually lands you in a better pattern even if the oil is not imported and photogenic.
People with pancreatitis or specific lipid disorders need individualized fat advice.
