Cooking oil- 9 Best Oils For Indian Cooking

4 min read

Best Cooking Oils for cooking

Speaking of cooking oils, Indian cooking looks impossible without the whizz of oil. Cooking oil is part of the process for seasoning, sauteing, frying, roasting, and even baking. It adds unique flavors to the food we prepare which makes them really special.

My tummy always rumbles, when I smell my mom sauteing something in the kitchen. In most of the recipes of Indian cooking, the first step will be always “to heat the oil in a pan”. However, choosing the correct cooking oil can spare you from a heart problem, cholesterol blockages, stoutness, and digestion issues.

Modern thinking has been changed to, that in order to lose weight, the first thought to occur in one’s mind is to cut off fat (oil). That is not completely true. Oils are an essential ingredient of a balanced diet to stay fit and healthy. Consuming oil in the proper proportion will help in losing weight.

The important thing is to select the proper oil, for example if one has diabetes, they must choose an oil that can help with their condition like olive oil, canola oil, groundnut oil, etc.
You might be wondering, Well! how will I know what to choose? Don’t worry, coz I’m here to discuss the health benefits of 9 best cooking oils in India. Let’s get started:)


What Is Cooking Oil?

Well, it’s literally the liquid state of fat that is derived from edible fruits, nuts, and plants. They are available in three different types of fat namely saturated, monounsaturated, and polyunsaturated fats.

Monounsaturated (MUFA) fat which is highly present in olive oil makes it healthy and remains liquid at room temperature. They are more stable.

Polyunsaturated (PUFA) fat is plant-based oils. They are less stable to heat. It is advised to be taken in minimal quantity in order to avoid health issues.
Saturated fat is essential for one’s diet. It helps to increase good cholesterol, and improve blood pressure.

Now you may raise a question, How do these oil react to heat?

The presence of the carbon bond type determines this. Higher the carbon bond, the higher its sensitivity to heat. This is the reason why polyunsaturated fats that contain at least two carbon bonds are not perfect for cooking.

Whereas saturated and monounsaturated fat has one or zero-carbon bonds which makes them more ideal for cooking.


1. Coconut Oil As Cooking Oil

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Coconut oil

Most famous oil used in South Indian dishes. Coconut oil is a good example of saturated fat. It has a high resistance to temperature and hence can be used for high-heat cooking.

Kerala’s famous banana chips are made with coconut oil which explains their wonderful smell and taste. They are rich in antioxidants and good for the health of heart, skin, and hair. It has MTC that can help fight epilepsy and Alzheimers.

The only drawback is to consume less because although it boosts up the HDL (good fat) levels when taken more can increase LDL (bad cholestrol) in blood. Check out the 15 incredible tips about coconut oil.


2. Mustard Oil

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Mustard oil

If you are into North Indian cuisines, then this oil is up for you. It is also widely consumed in the Eastern part of India. Mustard oil is a great stimulant for digestion, blood circulation, and excretory process. It has anti-inflammatory properties and is rich in vitamin E.

Some may experience a minor allergy to this oil. It can also increase the risk of edema. To know more, check out Mustard oil benefits.


3. Rice Bran Oil

This oil is made from the outer layer of rice. It is more suitable for deep frying since it is rich in Monosaturated fats. It is free from transfat and can help us to reduce weight.

The oryzanol present in rice bran oil reduces the cholesterol content when taken in the right amount. It boosts body metabolism and helps to stay fit. Consuming this oil may cause gas problems for first-timers.


4.Sunflower Oil As Cooking Oil

Sunflower oil is an extract of sunflower seeds that are highly rich in vitamin E. It acts as an antioxidant and promotes the body’s immune response. It is a mixture of both monounsaturated and polyunsaturated fat.

oil generation

Most famous Indian samosas are fried using this oil. It reduces the threat of cardiovascular diseases and fights free radicals to make us cancer-free. Diabetic people are not recommended this oil due to its possibility to raise blood sugar.


5. Groundnut Oil (Peanut Oil) As Cooking Oil

This oil is used mostly in central India and Gujarat. It is delicious all-purpose cooking oil. It has a high amount of MUFA and PUFA.

One spoon of peanut oil has 11 % of the recommended Vitamin E intake. They are good for the heart and cure skin ailments. It can improve bone strength. It is good for diabetes and helps improve insulin sensitivity.

Peanut oil can improve cognitive health and even help prevent neurological disorders like Alzheimer’s and Dementia.

Avoid this oil in case of peanut allergy. Pregnant and breastfeeding women can avoid or limit their usage. To learn more, check out Peanut oil in Diabetes – wonderful facts.


6. Sesame Oil (Gingelly Oil) As Cooking Oil

The Famous Andra and Rajasthan dishes are prepared using this oil. It is commonly used to prepare South Indian dishes like dosa etc.

Sesame oil is advised for diabetes and improves blood circulation. It adds a light flavor to food and pleases our taste buds.

This oil improves our dental health. It serves as an antidepressant and known to relieve apathy and insomnia.

The best part is that this oil can be consumed by women who are pregnant or breastfeeding. To learn more, check out Healthy benefits of sesame oil.


7. Olive Oil As Cooking Oil

The Mediterranean dishes are widely prepared using olive oil. It reduces cholesterol and heart problems. The antioxidants promote immune response and have anti-inflammatory properties.

It lowers our risks to colon, breast, and skin cancer. Olive oil reduces joint pains and supports mental health. It also lowers the risk of Parkinson’s and Alzheimer’s.

My mom always fries fish using olive oil, coz this can enhance the taste and retain the maximum nutrients of fish. But, this is appliable only for shallow frying. Check out the Benefits of Olive Oil to learn more.


8. Canola Oil

This oil is rich in omega-3 and has low saturated fats. It is can reduce blood sugar levels and bad cholesterols and highly recommended for diabetes and obese patients.

Canola oil is a good source of vitamin K and E . It improves the immune system and promotes the health of the heart and brain. This oil is well suitable for deep frying.


9. Desi Ghee

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Desi ghee

Traditional cooking involves ghee as the main ingredient. Ghee is the one thing that is used in most Indian dishes from sweets to curry. Their smell itself makes one’s mouth to water. Gulab Jamun, Carrot Halwa are my favorite sweets that are made using ghee.

Adding ghee in your food helps you to gain immunity against seasonal allergies and common health issues. It helps in stomach acid secretion and stimulates the process of digestion.

Ghee enhances good cholesterol and supports the health of the heart. It can strengthen memory power in children. It can rejuvenate skin and also helps with fertility problems. Check out the Health benefits of cow ghee.


Buying Guide

To choose the suitable cooking oils, take a look at our standard brand. It gives you outstanding results in a completely safe and natural way.

For these reasons, Buy cold-pressed oils from an authentic store. Check it out. Standard Coldpressed Oils are here for you to deliver 100% quality Coldpressed Oils to your doorstep.


All of the above-mentioned lists have outstanding taste and health benefits, but learn to use them in small quantities to enjoy the most of it.

Reference links

Originally posted 2020-05-23 20:50:39.

Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.
Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.

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