Which Oil is Healthy for Cooking in India?

Indian cooking is diverse. When you move from one region to another, you will see a complete change of recipes, cooking style, and use of ingredients. Talking about cooking, the oil we use is one of the most important ingredients that can enhance the aroma and flavour of the food. Indian households use different types of cooking oil. But the question remains: which oil is healthy for cooking?

As people are becoming more and more conscious of what they are putting inside their body, they are looking deeper into every ingredient. They check nutritional value, benefits, and how they can impact the body. So, in this article, we are discussing the various types of oils used in Indian cooking and which one is healthy for your health and well-being.

Understanding Good Fats vs. Bad Fats

Before diving into specific oils, it's essential to understand the basic principle of healthy cooking oils: replace "bad" fats with "good" fats.

Bad Fats to Limit:

• Saturated fats: Found in high amounts in coconut oil, palm oil, and ghee
• Trans fats: Found in vanaspati (hydrogenated vegetable oils), dalda, and partially hydrogenated oils

Good Fats to Include:

• Monounsaturated fatty acids (MUFA): Support heart health and reduce bad cholesterol
• Polyunsaturated fatty acids (PUFA): Include essential omega-3 and omega-6 fatty acids

The healthiest approach for Indian cooking is to choose oils rich in MUFA and PUFA while limiting saturated fat intake. This simple swap can significantly improve your cardiovascular health.

Types of Healthy Cooking Oils

To understand which oil is healthy for cooking, we first need to understand the oils. Oils are basically a type of fat. They come from different sources. Let’s take a look at the different types of oil used in Indian cooking:

1. Ghee

Ghee is an animal-based fat that has been used in Indian cooking for thousands of years. It has a high fat content and a low melting point, which makes it liquid in summer and solid in winter.

Nutritional Profile:

Ghee is a rich source of fats and calories. It contains

• High saturated fats (~62%).
• Fat-soluble vitamins A, D, E, and K,
• Short-chain fatty acids, like butyric acid.

Health Benefits:

Consuming ghee:

• Supports digestion and gut health (butyrate).
• Boosts immunity and brain function in moderation.

However, you do need to consume it in moderation as it can increase your cholesterol levels.

2. Kachi Ghani Mustard Oil

Kachi Ghani Mustard oil is widely used in northern and eastern regions, including West Bengal, Bihar, and Uttar Pradesh. The pungent aroma and rich flavor of the oil add a distinct taste to every dish, making them more appetizing.

Nutritional Profile:

Mustard oil is a good source of various nutrients, such as:

• Monounsaturated fatty acids (MUFA ~60%)
• Polyunsaturated fatty acids (PUFA ~21%)
• Omega-3 fatty acids,
• Vitamin E, and
• Natural antioxidants.
• Saturated fat: Only 3-4 grams per tablespoon

Smoke Point: 480°F (250°C) - Excellent for high-heat cooking

Health Benefits:

• Mustard oil is good for your cardiovascular health
• The antioxidants and omega-3 fatty acids help reduce inflammation.

3. Sunflower Oil

Amongst other vegetable oils, sunflower oil is popular for its light-weight texture, neutral flavour, and high smoking point.

Nutritional Profile:

The oil contains:

• High amount of PUFA (up to 65%).
• Monounsaturated fat
• Vitamin E
• Vitamin K , and
• Low amount of saturated fat

Smoke Point: 440°F (227°C) for refined sunflower oil

Health Benefits:

Monounsaturated acids present in sunflower oil promote heart health. It is also an excellent source of vitamin E, which is good for brain and nerve health.

4. Rice Bran Oil

Rice bran oil is made from the nutrient-rich outer layer (bran) of the rice grain. It is ideal for Indian style cooking, like frying pakoda, puri, paratha, and dosa.

Nutritional profile

Rice bran oil is a powerhouse for various nutrients, such as:

• Monounsaturated fatty acids (MUFA~47%)
• Polyunsaturated fatty acids (PUFA~33%).
• Oryzanol,
• Phytosterols, and
• Vitamin E.
• Saturated fat: Only 3 grams per tablespoon

Smoke Point: 450°F (232°C) - Perfect for deep frying

Health Benefits:

Rice bran oil offers numerous health benefits, such as:

• Reduces bad cholesterol (LDL) and increases good cholesterol (HDL).
• Supports metabolism.
• Keeps your skin healthy
• The vitamin E and antioxidants nourish and moisturize your hair.

5. Soyabean Oil

Indian cooking often involves frying and sauteing, so an oil with a high smoking point is essential. Soybean oil is a versatile cooking oil with a neutral flavour that makes your food taste delicious without influencing the flavour.

Nutritional Profile:

• Good balance of PUFA (~58%) and MUFA (~23%).
• Rich in Omega-3 fatty acids.
• Vitamin E & K
• Saturated fat: Only 2 grams per tablespoon

Smoke Point: 450°F (232°C)

Health Benefits:

The healthy fats present in soyabean oil improve your heart health and reduce the risk of cardiovascular diseases. It also improves your skin's natural barrier and makes it glowy.

6. Coconut Oil

Coconut oil is a primary source of cooking oil in the coastal regions of South India, including Kerala, Tamil Nadu, and Karnataka. It is a plant-based oil made by pressing fresh or dried coconut flesh.

Nutritional Profile:

• High in saturated fats (~90%).
• Rich in medium-chain triglycerides (MCTs) like lauric acid.
• Saturated fat: 12 grams per tablespoon

Smoke Point: 350°F (177°C) for unrefined; 400°F (204°C) for refined

Health Benefits:

• MCTs provide quick energy.
• Antimicrobial and antioxidant properties.

While coconut oil increases HDL (good cholesterol), consuming excessive amounts can also increase LDL (bad cholesterol).

7. Sesame Oil (Til Ka Tel)

Sesame oil is a staple in many South Indian households for making sambar, rasam, and chutneys. It is also used in states like West Bengal and Gujarat. The oil has a nutty flavour that can elevate the flavour of any dish.

Nutritional Profile

• Oleic Acid (~40%)
• Linoleic Acid (~42%)
• Palmitic Acid  (about 9%).
• Vitamin K
• Saturated fat: 2 grams per tablespoon

Smoke Point: 410°F (210°C) for refined sesame oil

Health Benefits:

• Supports heart health
• Anti-inflammatory properties
• Rich in antioxidants

Comparison of Different Oils at a Glance

Oil/Fat	Main Fat Type	Saturated Fat (per tbsp)	Smoke Point	Unique Nutrients
Mustard Oil	MUFA + Omega-3	3–4g	480°F	Vitamin E, antioxidants
Rice Bran Oil	MUFA + PUFA	3g	450°F	Oryzanol, phytosterols
Soybean Oil	PUFA + Omega-3	2g	450°F	Omega-3, Vitamin E
Sunflower Oil	PUFA	1–2g	440°F	Vitamin E
Sesame Oil	MUFA + PUFA	2g	410°F	Sesamol, calcium
Ghee	Saturated fat	7–8g	485°F	Vitamins A, D, E, K, butyrate

Best Oils for Different Indian Cooking Methods

For Tadka/Tempering

• Best choices: Mustard oil, sesame oil, ghee (in moderation)
• These oils have strong flavors that enhance dal and vegetable dishes

For Deep Frying (Pakoras, Puris, Samosas)

• Best choices: Rice bran oil, refined mustard oil, refined sunflower oil
• These have high smoke points (above 440°F) suitable for deep frying
• Important: While these oils are suitable for frying, deep-fat frying should not be a regular cooking method as it adds excessive calories and can reduce nutritional value

For Shallow Frying (Parathas, Dosas, Tikkis)

• Best choices: Rice bran oil, sunflower oil, soybean oil
• These have neutral flavors and good heat tolerance

For Sautéing and Stir-Frying

• Best choices: Mustard oil, sunflower oil, rice bran oil, soybean oil
• All-purpose oils that work well for everyday cooking

For Making Dals and Curries

• Best choices: Mustard oil, sunflower oil, soybean oil
• Use oils with balanced MUFA and PUFA content

For Salad Dressings and Raw Use

• Best choices: Extra virgin olive oil, cold-pressed sesame oil, cold-pressed mustard oil
• These retain maximum nutrients when used without heating

For Baking Indian Sweets and Snacks

• Best choices: Sunflower oil, rice bran oil, soybean oil
• Neutral-flavored oils that don't interfere with the taste of sweets

Smart Shopping Guide: How to Choose Healthy Cooking Oil

When shopping for cooking oil, follow these guidelines to make the healthiest choice:

Check the Nutrition Label

1. Look for saturated fat content: Choose oils with less than 4 grams of saturated fat per tablespoon
2. Avoid trans fats completely: The label should say "0g trans fat" and should NOT contain "partially hydrogenated oils" or "hydrogenated vegetable oils"
3. Check for MUFA and PUFA: Higher amounts of these good fats are better

What to Look for on the Package

• Certifications: FSSAI certification, AGMARK, ISO certifications
• Manufacturing date: Choose fresher oil (within 3-6 months of production)
• Extraction method: Look for "cold-pressed," "kachi ghani," or "expeller-pressed" for maximum nutrients
• Packaging: Dark bottles or containers protect oil from light damage

Red Flags to Avoid

• Vanaspati or Dalda: These contain trans fats that are extremely harmful
• "Vegetable oil" without specification: May contain palm oil or other less healthy oils
• Very cheap oils: May indicate poor quality or adulteration
• Oils stored in clear plastic bottles: Light exposure reduces quality

Container Size Matters

If you don't use oil frequently, buy smaller containers (500ml-1L) to ensure you use it before it expires. Larger containers are economical but may go rancid if not used within 3-6 months of opening.

How to Substitute Unhealthy Fats with Healthy Oils

Making healthier choices doesn't mean giving up traditional flavors. Here's how to substitute:

Replacing Ghee

• For tadka: Use 1 tablespoon of mustard or sesame oil instead of 1 tablespoon ghee
• For parathas: Replace half the ghee with sunflower or rice bran oil
• For sweets: Use rice bran oil or a combination of 50% ghee + 50% healthy oil

Replacing Coconut Oil (in non-traditional recipes)

• Use rice bran oil, sunflower oil, or soybean oil in equal amounts
• For South Indian recipes where coconut flavor is essential, use small amounts and balance with other oils

Replacing Vanaspati/Dalda

• Never use vanaspati/dalda: These contain harmful trans fats
• Replace completely with rice bran oil, sunflower oil, or a combination of oils
• For texture in baking, use a mix of oil and a small amount of ghee

How to Use Healthy Oils in Your Daily Cooking

Incorporate healthy oils into your routine with these practical tips:

Everyday Uses

• Make homemade chutneys: Use sesame or mustard oil for authentic taste
• Prepare salad dressings: Mix mustard oil or olive oil with lemon and spices
• Create marinades: Use sunflower or rice bran oil with yogurt and spices for tandoori dishes
• Drizzle for flavor: Lightly drizzle sesame oil on dals or soups before serving
• Roast vegetables: Toss with rice bran or sunflower oil before roasting
• Coat pans: Use healthy oils to prevent sticking instead of butter
• Season cast-iron cookware: Use mustard or sesame oil to maintain your traditional tawa and kadhai

Proper Storage and Safety Guidelines

To maintain oil quality and prevent health risks, follow these important storage and safety tips:

Storage Best Practices

• Store in a cool, dark place: Keep away from the stove and direct sunlight
• Use airtight containers: Transfer to dark glass bottles if purchased in plastic
• Avoid moisture: Never allow water to enter the oil container
• Keep away from heat sources: Don't store near the gas stove
• Refrigerate nut and seed oils: Oils like sesame can last longer when refrigerated

How to Tell If Oil Has Gone Bad

Throw out the oil immediately if you notice:

• Strange or rancid smell: Fresh oil should smell pleasant or neutral
• Changed color: Darkening or cloudiness indicates degradation
• Unusual taste: Bitter or sour taste means the oil is rancid
• Thick or sticky texture: Fresh oil should flow freely

Important Safety Rules

1. Never reuse or reheat cooking oil: Used oil contains harmful compounds and trans fats
2. Don't use smoking oil: If oil starts to smoke, it has reached its breakdown point and becomes unhealthy. Discard and start fresh
3. Don't mix old and new oil: This accelerates spoilage
4. Use within 3-6 months of opening: Mark the opening date on the bottle
5. Never pour hot oil into plastic containers: Use heat-resistant glass or steel

Fire Safety

• If oil catches fire, immediately turn off the heat
• Cover the pan with a metal lid to cut off oxygen
• Never use water on an oil fire
• Keep a fire extinguisher in the kitchen

The Rotation Strategy: Best Approach for Indian Households

Rather than relying on just one oil, health experts recommend rotating between 2-3 oils to get a complete range of nutrients. Here's a practical rotation plan:

Weekly Rotation Plan

• Week 1-2: Use mustard oil for tadka and cooking, rice bran oil for frying
• Week 3-4: Use sunflower oil for cooking, sesame oil for tadka
• Week 5-6: Use soybean oil for general cooking, mustard oil for specific dishes

Multi-Oil Approach for One Kitchen

Keep these oils in your kitchen and use them for different purposes:

1. Primary cooking oil: Rice bran oil or sunflower oil (for 60% of cooking)
2. Flavor oil: Mustard oil or sesame oil (for 30% - tadkas and special dishes)
3. Special use: Small quantity of ghee (for 10% - special occasions and traditional recipes)

This approach ensures you get the benefits of MUFA, PUFA, omega-3 fatty acids, and various vitamins while limiting saturated fat intake.

So, Which Oil is Healthy for Cooking?

There is no single "healthiest" oil for Indian cooking. The best approach is to:

1. Choose oils with less than 4 grams of saturated fat per tablespoon - This includes mustard oil, rice bran oil, sunflower oil, soybean oil, and sesame oil
2. Avoid trans fats completely - Never use vanaspati, dalda, or partially hydrogenated oils
3. Rotate between 2-3 different oils - This ensures you get a complete range of nutrients
4. Match oil to cooking method - Use high smoke point oils for frying, flavorful oils for tadka
5. Use ghee and coconut oil in moderation - Limit to special occasions due to high saturated fat content
6. Choose quality certified brands - Look for FSSAI, AGMARK, and other certifications like Doctors' Choice

Remember, the quality of the oil matters just as much as the type. Always choose certified manufacturers and store your oil properly to maintain its nutritional benefits.

FAQs

Which oil is the healthiest for cooking in India?

It is difficult to specify one oil as healthy. Mustard oil, sesame oil, rice bran oil, and ghee all have unique benefits. So, nutritionists often recommend rotating between 2–3 oils to balance MUFA, PUFA, and essential fatty acids. Choose oils with less than 4 grams of saturated fat per tablespoon.

Is ghee healthier than oil for cooking?

Ghee is rich in vitamins and butyrate, which supports digestion. However, it contains 7-8 grams of saturated fat per tablespoon. Oils like mustard, rice bran, sunflower, and soybean contain more unsaturated fats, which are heart-friendly. Both ghee and oils can be part of a healthy diet when consumed in moderation, but oils should be your primary choice for daily cooking.

Which oil is best for deep frying in Indian cooking?

Rice bran oil, refined mustard oil, and refined sunflower oil have higher smoke points (above 440°F), making them suitable for deep-frying dishes like pakoras, puris, and samosas. However, deep-fat frying should not be a regular cooking method as it adds excessive calories. Never reuse oil after frying.

How much oil should I consume daily?

According to the Indian Council of Medical Research (ICMR), adults should consume about 25-30 grams of visible fat per day, including oils, butter, and ghee. This is approximately 2-2.5 tablespoons total. Portion control is as important as choosing the right oil.

Is coconut oil safe for heart patients?

Coconut oil contains 12 grams of saturated fat per tablespoon, which is very high. While it increases both good (HDL) and bad (LDL) cholesterol, people with heart issues should use it sparingly and balance it with heart-friendly oils like rice bran, sunflower, or mustard oil.

What is vanaspati and why should I avoid it?

Vanaspati (also called Dalda) is hydrogenated vegetable oil that contains trans fats. Trans fats are extremely harmful and increase the risk of heart disease, stroke, and diabetes. Always check labels and completely avoid products containing "partially hydrogenated oils" or "hydrogenated vegetable oils."

Can I reuse cooking oil after frying?

No, you should never reuse or reheat cooking oil. Used oil contains harmful compounds, oxidized fats, and can develop trans fats. It also has a lower smoke point and can create toxic substances when reheated. Always discard oil after one use.

How can I tell if my cooking oil has expired?

Check for these signs: rancid or strange smell, changed color (darker or cloudy), unusual bitter or sour taste, thick or sticky texture. If you notice any of these, discard the oil immediately. Also check the expiration date on the bottle and use within 3-6 months of opening.

Which oil is best for making traditional Indian sweets?

For traditional sweets like ladoos and barfis, ghee is preferred for its authentic flavor. However, you can reduce health impact by using 50% ghee mixed with 50% rice bran oil or sunflower oil. For fried sweets like jalebi and gulab jamun, use rice bran oil or refined sunflower oil.

Is cold-pressed oil better than refined oil?

Cold-pressed (kachi ghani) oils retain more nutrients, antioxidants, and natural flavor compared to refined oils. However, they have lower smoke points and may not be suitable for high-heat cooking. Use cold-pressed oils for tadka, salad dressings, and low-heat cooking, and refined oils for frying and high-heat cooking.