These are the 10 healthiest cooking oils that suit the Indian style of cooking

From the daily tadka on our sabji to the elaborate kachoris that Indian mums love preparing on special occasions, cooking oil remains the constant when it comes to cooking Indian delicacies.

From the daily tadka on our sabji to the elaborate kachoris that Indian mums love preparing on special occasions, cooking oil remains constant when it comes to cooking Indian delicacies.

And with so much scare around health and fat going around these days, it is natural for mums to worry about the oils they should be using for their family cooking. And while it is fun to read research such as how Mediterranean stay fit because of olive oil that they use, the fact is that before replicating the oil that may be used in another cuisine, we must ensure if it suits the Indian cooking techniques too.

As we all know that most of Indian cooking is done on high smoking point, the extra virgin olive oil that is touted as the healthiest may not make the cut for Indian home-style cooking.

10 healthiest cooking oils for Indian cooking

So, based on our cooking traditions and eating habits we researched on the top 10 healthiest cooking oils that best suit Indian cooking formats.

1. Coconut oil

There is hardly an Indian who would not have used coconut oil on their skin or hair but did you know that coconut oil serves as an equally excellent option for cooking food. In fact, down south most of the cooking is done in coconut oil only.

It is full of saturated fat and increases the good cholesterol or HDL in the body. Also, it is best suited for high-temperature cooking that forms the basis of most Indian dishes.

2.Peanut oil

Peanut oil was very popular around a generation ago and is now again gaining grounds. It is rich in good monounsaturated and polyunsaturated fats and is low in bad saturated fats.

It works well for deep frying and occasionally on treat days when you intend to serve your kids french fries, try making them in peanut oil for that extra taste.

3. Canola oil

It is regarded as one of the healthiest cooking oils as it is very low in saturated fat content. It is made from the seeds of canola plant and is high in omega 3.

It has a medium smoking point and works very well for frying, baking and sautéing. Indian cooking gels very well with canola oil.

4. Mustard oil

In many Indian households, mustard oil is synonymous with cooking. It has antibacterial properties and is a great immunity booster too.

vegetable oil

Certain Indian dishes such as bhindi when cooked in mustard oil releases a rich flavour.

5. Rice bran oil

A new entrant in the market, this oil has cholesterol-lowering properties. It is rich in monosaturated fatty acids and is said to effectively reduce cholesterol. It is mild in flavour and has got a high smoking point.

6. Soybean oil

It is said to be a good option if you want to avoid cardiovascular ailments. Soybean oil is high in poly and monosaturated fats and contains Omega 3 unsaturated fats making it a healthy option for Indian cooking

7. Ghee

The last but not least.Ghee is the healthiest, best and as any Indian would swear by, the tastiest option. It is even said to aid weight loss if accompanied with an active lifestyle.

It is great for digestion and improves memory. It is a must in any kids' diet for its various benefits.


8. Flaxseed oil

Another new entrant in the healthy oils scene, this oil is rich in Omega 3 fatty acids which is extremely healthy for heart health. It also helps prevent colitis

9. Sunflower oil

Extracted from the seeds of sunflower it is high in vitamin E. The oil is also rich in monounsaturated and polyunsaturated fatty acids. It has a high smoking point and that is why you can do all your deep frying such as puris and samosas in sunflower oil

10. Sesame oil

A great oil for diabetics it is also got restorative properties. You can note that sesame oil comes in two colours. The darker coloured one works well with Asian cuisine while the lighter one is more suited for Indian cooking.

It is high in polyunsaturated fats and contains vitamin B6 besides calcium and magnesium.

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