The 5 Best Indian Cooking Oils for Healthier Meals

When it comes to Indian cooking, oil plays a pivotal role in flavour, texture, and health. Whether you're making a delicious curry, tempering spices, or frying your favourite snacks, choosing the right cooking oil can enhance not only the taste but also the nutritional value of your meals. Less do we know so!

With so many options available, it can be challenging to determine which oil is the best for everyday cooking.
In this blog, we'll explore the 5 best Indian cooking oils that are healthy, versatile, and ideal for traditional Indian dishes.
Oils are generally used based on the produce available & the region of the produce. However, now with a more conscious consumer & emerging online purchase we can see a change in the usage pattern.

1. Mustard Oil :
Mustard oil is a staple in many Indian households, especially in North, North West and Eastern India. Mustard as we all know is known for its strong, pungent flavour and aroma & it is commonly used for sautéing, frying, and pickling.
Benefits:
Heart Health: Mustard oil is rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which can help reduce bad cholesterol (LDL) and improve heart health.
Rich in Omega-3: It contains omega-3 fatty acids, which reduce inflammation and promote brain health.
Antimicrobial Properties: Mustard seeds contain glucosinolates and their isothiocyanate (ITC) breakdown products which contribute to its natural antimicrobial activity and to the heat and pungency of mustard. (What is ITC - thought to play a prominent role in the potential anticancer and cardiovascular)
*We will make sure to bring another blog on this as well.
Traditionally used for massages and skin care, mustard oil has antibacterial and anti-fungal properties, making it good for both internal and external use.
Best for:
Sautéing vegetables, frying, and pickling. Its strong flavour makes it perfect for dishes like fish curry, sarson ka saag, and spicy pickles.

2. Coconut Oil :
Coconut oil, particularly popular in South India, is another versatile oil widely used in Indian cooking. Known for its mild, sweet flavour, coconut oil is extracted from the meat of mature coconuts.
Benefits:
Medium-Chain Fatty Acids (MCFAs):Coconut oil contains medium-chain triglycerides (MCTs), which are quickly absorbed and provide a quick source of energy, boosting metabolism. (MCTs as already discussed in our previous blog has many health benefits & will be covered in another blog soon…)
Antioxidant Properties: It is packed with antioxidants and has anti-inflammatory and antimicrobial benefits.
Supports Heart and Brain Health: Despite being high in saturated fats, studies suggest that coconut oil can improve cholesterol levels and support cognitive function.
Skin & Hair care: It is used as a cleanser, the famous hair champi & a moisturiser. Research suggests it may have antimicrobial effects against disease-causing microorganisms, such as : Staphylococcus aureus.
Best for:
South Indian dishes like stews, coconut-based curries, and coconut chutney. Also great for frying, as it has a high smoke point.

3. Groundnut (Peanut) Oil :
Groundnut or peanut oil, is another popular choice in Indian kitchens, particularly in Gujarat and Maharashtra. It has a neutral taste with a slightly nutty flavour, making it suitable for various cooking methods.
Benefits:
High in Monounsaturated Fats: It helps improve heart health by lowering bad cholesterol levels.
Stable for High-Heat Cooking: With a high smoke point, groundnut oil is ideal for frying without breaking down into harmful compounds.
Rich in Vitamin E: It provides antioxidants that help protect cells from oxidative damage.
Best for:
Deep frying snacks like samosas, pakoras, and bhajiyas. After all being an Indian & not having these sometimes when its raining or as a cheat meal will take the Indianness from us isn’t it?
But doing this without the chemicals & impurities will keep us one step away from something more disastrous.
Stir-frying vegetables or making dals and sabzis.

4. Sesame Oil :
Sesame oil, often called gingelly oil or til oil, is widely used in South Indian and Ayurvedic cooking. It has a nutty, earthy flavour that adds depth to dishes.
Benefits:
Rich in Antioxidants: Sesame oil contains sesamol and sesamin, two powerful antioxidants that promote overall health and prevent inflammation. Now Sesamol & Sesamin are beneficial for health in many ways. You name it be it, its antioxidant properties or anti-inflammatory benefits. There are many more.
*This too shall take another blog for its benefits
Heart Health: It is rich in both omega-6 and omega-9 fatty acids, which help improve cholesterol levels.
Bone Health: Sesame oil is a good source of calcium and magnesium, essential for strong bones. We all know how much it matters to have a good bone health. Well most of us moving towards higher ages will surely understand wink…
Best for:
Tempering’s (tadka), sautéing, or making dosas and idlis. Great for adding flavour to salads, pickles, or chutneys. Moving on to our 5th & last oil…..

5. Sunflower Oil :
Sunflower oil is a popular cooking oil in India due to its light taste and high smoking point. Extracted from sunflower seeds, it’s suitable for all kinds of cooking, from deep frying to baking.
Benefits:
Rich in Vitamin E: Sunflower oil is one of the best sources of vitamin E, an antioxidant that helps boost immunity and maintain healthy skin. Low in Saturated Fats: It is low in unhealthy fats and has a balance of omega-6 fatty acids, making it heart-friendly.
Neutral Flavour: Its mild taste allows the natural Flavours of the food to shine through without overpowering them.
Best for:
Deep frying, shallow frying, and baking. Sunflower oil has a high smoke point of 450°F, making it ideal for high-heat cooking like deep-frying, stir-frying, and roasting.
To conclude:
Oils play a vital role in our daily Indian cooking.
They are so beneficial to us due to many reasons for physical wellbeing including internal & external.
They contain so many nutrients which can overall change our health status.
However, when we use Refined oils what are we doing?
Refined oils are cheap – Yes of course. But have we ever reflected why are they cheap & how are they made?
All the nutrients that we learned about today are present in the oil if it is minimalistic processed & do not have chemicals or other impurities.
*We will surely be coming back with another blog on the process of making of refined & Wood pressed oils

Choose wisely your body will Thank you for it!!!