Alright, guys, let’s talk about that nutritional nugget in your kitchen cabinet—oil! Think of it as the fuel for your cooking engine; without it, your dishes are just sad and bland. Seriously, who wants a tasteless tikka or a dry tandoori? Not you!
Now, I know what you’re thinking: “Oil is bad for me!” But hold up! That’s a total myth. You gotta ditch that misconception faster than you can scroll past a boring YouTube short. Healthy fats like MUFA and PUFA are here to save the day, reducing the risk of heart disease and stroke by improving cholesterol levels. That’s not the end; these oils are necessary to maintain cell membrane integrity and support brain function. Okay, more on this later in the blog.
So, if you want to grill some healthy lunchbox ideas or whip up some nutritious comfort food, you must know about the healthiest oil for Indian cooking. Trust me; these oils are not just good for you; they’re downright delicious and absolutely needed for everything—be it weight loss, muscle gain, fitness, or just glowing up!
Get ready to improve your gastronomy skills because remember, “With great oil comes great responsibility!” (I mean, you must be your own superhero sometimes!). Fine, enough of that. Let’s learn about the 6 healthiest oils for Indian cooking—and don’t miss those 5 bonus options that’ll have you saying, “Yum!”
Table Of Contents
- Which Is The Healthiest Cooking Oil In India? Spice Up With These 6 Healthiest Oils For Indian Cooking
- What Oil Is Best For Indian Cooking? 5 Extra Affordable Drizzles You Might Wanna Try!
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Is The Healthiest Cooking Oil In India? Spice Up With These 6 Healthiest Oils For Indian Cooking
Let’s have a look at these easily available healthiest oils for Indian cooking. Note that some of them can be slightly expensive:
1. Olive Oil is the Cult Classic That Never Goes Out of Style
From cooking to skincare, it's versatile like a forever Instagram trend—get on it!
A growing number of Indians are also incorporating olive oil into their everyday cooking. The appeal of olive oil lies in its versatility and various health benefits. Indians appreciate products that serve multiple purposes, which is why olive oil is a beloved choice in Indian households.
Olive oil, especially extra virgin olive oil, is preferred for its superior quality. It is made from pure, cold-pressed olives and boasts a fruity and green taste. It is the healthiest oil for your heart health. When used in Indian cuisine, extra virgin olive oil enhances the flavour of dishes and enhances the overall taste experience. So, now you know the best option to cook grilled chicken for weight loss! Premium health kitchens like ToneOp Eats use 100% pure virgin olive oil to prepare their healthy meals for weight loss and a balanced diet.
Whether you're sauteing spices or making a classic curry, adding extra virgin olive oil is a tasty choice that's in line with the growing awareness of its positive effects on health and well-being.
Also Read: 5 Healthy Air Fryer Recipes For Weight Loss And The Verdict On Air Frying Vs. Oven
2. Mustard Oil (with Low Erucic Acid Content) Is A Must Have
You need something to spice up your dishes without the drama.
Instead of using conventional mustard oil, choose one with a lower erucic content. It is low in saturated fat and contains a precisely balanced ratio of omega-3 to omega-6 fatty acids. It has very potent antibacterial qualities which stop the growth of harmful foodborn disease causing bacterial species.
Mustard oil contains glucosinolate, which has anti-cancer, fungicidal, and antibacterial qualities. In addition to alpha-linolenic acid's anti-inflammatory properties, allyl isothiocyanate, one of the primary ingredients that contributes to its pungency, also reduces pain. Pure mustard oil has a smoke point of about 250°C; the low erucic type, which is advised for cooking, may have a greater smoke point.
You can complement this with ToneOp Care’s Fish Oil capsules or Flax Seed Oil capsules to balance omega-3 and 6 ratios in the body, help with weight loss and reduce inflammation and protect your heart and brain health.
3. Canola Oil Is Such A Reliable Bae
Just like your prized playlist, it mixes well with everything.
An oilseed crop called canola (Brassica napus L.) was created in Canada through canola crossing. "Canada" and "ola" (oil) are the origins of the name "canola." Vitamins E and K are abundant in it. Unsaturated fats make up a large portion of it. It is a good source of ALA, an omega-3 fatty acid. Pressed in expellers, rapeseed oil has a smoke point of 200°C.
4. Ghee is the OG Comfort Food That Hits Different
This ultimate desi power is NOT a flex; it's a FACT!
Although ghee contains saturated fat, it is nonetheless a good source of omega-3 fatty acids. It is also enriched with conjugated linoleic acid (CLA), which has anti-cancer qualities and may help reduce or control obesity. It is also a good source of vitamins A, D, K and E.
It also contains butyric acid, which reduces inflammation and improves digestive health. Choose ghee from cows that allow the cow to graze on pasture; grass-fed dairy products generally contain higher amounts of vitamins and antioxidants. The smoke point is ~250 °C.
5. Coconut Oil is the Star of Your Pantry
Like living your best life in a rom-com, it makes everything feel luxurious!
Coconut oil is well-known for its lauric acid, a rare saturated fat that helps enhance blood lipid composition. It is a high source of antioxidants such as tocopherols, tocotrienols, phytosterols, flavonoids and polyphenols.
Because it is very rich in medium-chain triglycerides, it can promote fat burning, has antimicrobial effects, helps reduce hunger, helps reduce seizures, improves skin and hair health, and helps reduce the symptoms of Alzheimer's disease. The smoke point is ~177 °C for the unrefined and ~205 °C for the refined species.
6. Rice Bran Oil is the Hidden Gem of the Kitchen
Just like that underrated Netflix series, you can’t stop binge-watching!
The outer covering of rice grains, known as rice bran, is used to make rice bran oil. It is heart-healthy and high in unsaturated fats, just as avocado and olive oils. With just one tablespoon, it has an astounding 29% RDA of vitamin E! Rice bran oil contains a number of chemicals that have anti-inflammatory and antioxidant properties, making it perfect for those healthy dinner ideas!
Oryzanol is one such substance that has been demonstrated to inhibit a number of inflammation-promoting enzymes. Another ace up their sleeve is a group of antioxidants known as tocotrienols, which not only reduce inflammation and oxidative stress but may also have anti-cancer properties. The smoke point is around 230 °C.
What Oil Is Best For Indian Cooking? 5 More Affordable Options You Might Wanna Try!
Indian food is well known for its delicious taste, aroma and finger-licking taste. One of the key factors in these properties of Indian delicacies is the cooking oil used in them. Cooking oil gives it the flavour and texture that is the soul of Indian food. Here, we have shared some extra healthy oils which can be used for cooking. Note that the availability of these oils vary however, all of these oils are very affordable alternatives to the ones we mentioned above:
Let's take a look at some of the best cooking oils in India and their goodness.
Sl No. | Healthiest Oil For Indian Cooking | Benefits |
| 1 | Sunflower Oil | Sunflower oil is one of the most often used cooking oils in India because of its high vitamin E content. Even at extreme temperatures, this oil can maintain its nutritious worth. |
| 2 | Groundnut Oil | It is also known as peanut oil and is a good choice for Asian dishes. Additionally, this oil possesses skin-benefiting antioxidant qualities. |
| 3 | Soybean Oil | One of the best types of oil for vegans is soybean oil. It can be used for various purposes. Because of its high smoke point, soybean oil is an excellent option for baking, roasting, and frying. |
| 4 | Sesame Oil | Sesame oil, especially the cold-pressed variety, is a popular oil in Indian cuisine, especially in Tamil Nadu and Andhra Pradesh. It has a distinct nutty flavour and is loaded with antioxidants and healthy fats. Sesame oil is ideal for tempering, sautéing and flavoring dishes. Enhances the flavor of curries, stir-fries and salads. |
| 5 | Safflower Oil | Safflower oil is a versatile and widely used cooking oil in Indian households. It is light, neutral in taste and has a high smoke point, making it suitable for frying, sautéing and baking. Safflower oil is rich in vitamin E and low in saturated fat, making it a healthy choice for everyday cooking. Its mild taste ensures that it does not interfere with the taste of spices and ingredients. |
Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
Dietitian’s Recommendation
Choosing the best cooking oil for your needs is a tough decision because it is something that is consumed every day. When choosing a cooking oil, care must be taken to ensure that the cooking oil you choose does not oxidise easily. Cooking oils also have saturated and unsaturated fats, so you need to look for the best cooking oil for your heart for the well-being of your family.
Cooking oil needs to be kept out of direct sunlight and in airtight containers. Remember that your daily requirements for ghee and healthy oils vary depending on your age, lifestyle, and level of physical activity. In general, including 2 to 3 teaspoons of fat in your diet along with a balanced diet and regular exercise is a recipe for a healthy lifestyle.
Dt. Lavina Chauhan
The Final Say
Cooking with the right oil can make a big difference in the taste and healthfulness of your food. These six healthiest oils for Indian cooking are some of the best options for cooking. They are all rich in nutrients and can help you stay healthy. You may also want to try some of these five bonus oils. With so many great options to choose from, you can find the perfect oil for your next Indian cooking adventure!
FAQs
1. Is olive oil good for Indian cooking?
While olive oil may not be a traditional staple of Indian cuisine, its inclusion offers an opportunity to diversify flavours, increase nutritional value, and embrace global culinary influences. With careful consideration of flavour profiles, cooking techniques and cultural context, olive oil can find its place alongside traditional Indian ingredients.
2. Is canola oil good for Indian cooking?
Canola oil is extremely versatile, making it perfect for cooking all kinds of Indian and Western dishes, including baking. To top it all off, its high smoke point of 242 degrees ensures it's perfect for deep frying, sautéing, shallow frying, Tadka and more.
3. Can the oil used for frying be reused?
One major misconception is that oil used for frying should never be used again; if the oil hasn't smoked, it can be used up to five or six times after each filtration.
References
- 5 Healthiest oils for Indian Cooking
- Which Oil Is Best for Indian Cooking? - A Comprehensive Guide for Better Health
- Best Oil for Cooking Indian Food
- Selecting healthy edible oil in the Indian context - PMC
- Healthy Cooking Oils for Indian Cooking
- Which Cooking Oil is the best for Indian Cooking
- 7 best cooking oils for Indian food and the right way to use them
- Hudson Canola Oil.
- Is Olive Oil Suitable For Indian Kitchens? Here Is What You Need To Know - Times of India
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