The Best Cooking Oils For Health In India

Cooking oils form an integral part of India’s cooking. You simply cannot make a delicious recipe in this subcontinent without at least using a few drops of oil. Depending on which state or region you belong to, the type of cooking oil may vary, but its importance cannot be overruled.  Coconut oil is preferred in Kerala whereas people in Rajasthan and Andhra Pradesh mostly use sesame oil.

People from the north and east prefer using mustard oil whereas those in Gujarat and central India mostly use groundnut oil. People from different regions in the same country use different oils usually according to the food landscape of that particular region. But this map-wise distribution of preference towards oil has undergone a massive change in the last few years.

Lately, a new trend has emerged. When you carefully look at the oil packet, you will find that the content contains a blend of at least two to three oils. When you buy a filtered peanut oil, majorly it shows peanuts as the content but it also has a sunflower in it. Similarly, an olive oil also has some other oil mix in it. So for a housewife or a grocery buyer who has been loyally sticking to single oil all through the years, picking up the right one is now getting difficult.

Cholesterols & Trans-Fats Introduced New Perspective

During the 80’s the concept of oil and ghee being the major reason behind the increase in the rate of heart disease first came to the fore. Ghee became a bad name and doctors and caregivers started telling the patients to avoid trans-fats and switch over to using refined oils, especially sunflower oil. Over the last two decades new oils and their blends have embraced the grocery shelves and each new bottle you will find offering different health advantages, blends, and tastes.  

So, there is a lot of confusion among the buyers what exactly can work better for them. Should they stick to the age-old tradition of using the oils that have been used for generations in their region or should they try out the new blends?

Understanding Behavior Of Oil

For making a better decision, you must have a clear understanding of how oil behaves when it is heated, the changes in its taste, color, texture as well as nutritional properties. It is a proven fact that oil loses a lot of nutrients when it reaches a smoking point. And at such a stage the oil becomes dangerous to health as it contains harmful compounds. Also, while choosing oil you must take into consideration that oil varies when it comes to the amount of Monounsaturated, Polyunsaturated and Saturated fats.     

According to health experts, you should not consume more than 2 teaspoons of oil per day. So whichever oil you choose and despite it being healthy, you should not cross the limit if keeping good health is your topmost priority.

Here are the most popular oils that are used in India:

1. Sunflower Oil

Sunflower oil is extracted from the seeds of Sunflower and is rich in vitamin E which is why it is popularly used in cosmetic products. A mixture of polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids, this oil is mostly considered ideal for frying because of its high smoking point. It indicates that the oil has the capacity to hold onto to its nutritional content even at higher temperatures. That is why you will find that it is popularly used for deep frying samosas, chips and vegetables.

Warning: Diabetes patients should be careful while using sunflower oil as it can possibly spike sugar levels.

2. Coconut Oil

According to studies coconut oil is full of saturated fat and overconsumption of coconut oil can raise both LDL and total cholesterol in blood. One good point that goes in favor of coconut oil is that it also raises HDL cholesterol and also behaves well even at high temperatures. In India, coconut oil is regularly used for topical application on hair and skin. But in South India it is also popularly used for cooking.

3. Groundnut Oil

Low in bad saturated fats, peanut oil or groundnut oil has both good monounsaturated as well as polyunsaturated fats. It means the oil comprises of good combination of fats. That is why it is one of the most popular all-purpose oil used for cooking in Asia. Until a few years ago peanut oil was the only oil used in some parts of India but somehow sunflower oil has now taken over peanut oil in popularity.   

Even today it is one of the best mediums for frying French fries and pakodas especially if you want to enjoy the distinct taste that the oil gives to the food.

4. Mustard Oil

This oil in particular has both good and bad points. When it comes to deep frying, it is very good due to its high smoking point. It boosts immunity and has antibacterial properties. However it contains erucic acid in high amount in between 35 to 48% due to which health experts advise not to use it as the sole cooking medium. Moreover, its overall fat composition is also not ideal.   

5. Canola Oil

Canola entered the oil market of India very recently. Made from crushed seeds of canola plant, as of today it is considered as the healthiest oils available in the market as it has the lowest content of saturated fat as compared to any other oil. It is rich in monounsaturated fats, and Omega 3. With its medium smoking point, Canola oil can be ideally used for baking, frying, sautéing and almost for all types of cooking. Its multi-utility factor has made Canola oil the most popular among all the oils.

6. Olive Oil

This oil is a latest addition to Indian cooking. Mostly it is used for dressing salads and for cooking Mediterranean dish such as risottos and pastas and in breakfasts like pancakes and eggs. Since it is rich in monounsaturated fats it contributes in lowering risk of heart disease and breast cancer.    

7. Rice Bran Oil

A hot favorite among the manufacturers this oil is extracted from the bran (outer layer) of rice’s grain. Many health experts even have been promoting rice bran oil as the healthiest option in this category. Incidentally, the almost blatant taste of rice bran oil makes it ideal for cooking all types of foods including cakes, cookies and even fries.

Oryzanol chemical present in rice bran oil helps in increasing good cholesterol. This oil with a high smoking point has both polyunsaturated and monounsaturated fats in a fair amount. So rice bran oil is just perfect for healthy cooking.

8. Avocado Oil

This nutty-flavored oil is rich in monounsaturated fats. It is a good source of Vitamin E and is ideally preferred for salad dressing in vinaigrette, mayonnaise and even as a topping over grilled fish. However, this particular oil is very rarely available in India. More often it is used as an add-oil.

Warning: It is recommended that you store it properly as per the instructions on the packaging or it can get spoilt very easy.  

9. Sesame Oil

Sesame oil has a mild flavor and comes in two colors. The one with lighter color is used in Northern parts of India and the Middle East. It is extracted by pressing untoasted seeds of sesame and has a high smoking point. The darker variety of sesame oil is used in stir-fries or as a marinade and has a distinct nutty taste and aroma.  

Both the darker and lighter sesame oils are rich in polyunsaturated fat and contain important nutrients and minerals including iron, copper, magnesium, calcium and vitamin B6.

Warning: Sesame oil should not be heated for too long as it reduces the nutritional content in the oil.

10. Grapeseed Oil

Extracted from grape seeds that are left over after producing wine from the grapes, this oil has very low saturated fat content and is rich in good fat. Although it is used in cooking and is considered good for frying, not many details are known about it.

Warning: Use it as an alternative rather than a regular option.

With so many oils to choose from, you might be in a dilemma which one to use on regular basis. Health experts recommend rotating or changing oils frequently so that your body gets the different essential fatty acids which can never be provided by single oil. In this way, you can maintain a good ratio of fatty acids in the body.  

The best way is to use olive oil on salads and pasta for breakfast, sesame oil for Asian cooking, sunflower oil for deep frying and keep on alternating between Rice bran and Canola oil for other cooking purposes.