Apart from refined oil and olive oil, there are numerous cooking oils to choose from, particularly with the growing popularity of health-conscious oils like coconut, blended, and avocado. But it can be difficult to decipher which ones are best as some are rich in unsaturated fatty acids, and antioxidants while others are high in essential fatty acids like omega 3 and omega 6, which cannot be synthesized by the human body but are very important for growth.

The oil used for cooking should be low in absorption, fortified with additional vitamins, and light enough for everyday consumption but no single cooking oil can fulfill the requirements of fatty acids in the body. Thus it is important to use a combination of fats in our daily diets, also known as the process of “Oil Cycling”. This involves using a combination of oils for different cooking processes.

According to the NIN-published Dietary Guidelines for Indians, cooking oils should be mixed in various combinations to maintain a healthy balance of polyunsaturated and saturated fats. Then, “perfect quality fat” can be produced. Only then will “ideal quality fat” be achieved. Knowing which oils are healthy or best for cooking is the first step, and we’re here to help you understand everything.

The following are some of the most commonly used cooking oils in India, along with their benefits and recommended uses:

1.  Soyabean Oil

The oil extracted from whole soybeans is used to make soybean oil. Pure (100%) soybean oil is frequently referred to as “vegetable oil”; it may also be sold in a blend with other oils.

Rich in – Soybean oil is high in polyunsaturated fats such as omega-3 (ALA) and omega-6 (linoleic). Linoleic acid is an essential omega-6 fatty acid that we must obtain from food because our bodies cannot produce it.

Recommended use – Soybean oil is very versatile and can be used in a variety of packaged foods, baked goods, snacks, dressings, and sauces, in addition to being sold as a cooking oil on its own.

2.  Sunflower Oil

Sunflower oil is extracted naturally from sunflower seeds and has a subtle taste.

Rich in – This oil is high in vitamin A and E. It also has a high smoke point and neutral flavor, which means it won’t overpower a dish. Sunflower oil is also used for lowering “bad” LDL cholesterol.

Recommended use – It is commonly used in cooking for baking, frying, sautéing, and salad dressing.

3.  Safflower Oil

Safflower oil has a higher smoke point (440-520°F) and a mild flavour, making it an excellent choice for many recipes.

Rich in – Its high polyunsaturated fat content means that safflower oil remains a liquid even when refrigerated. It also improves inflammation, blood sugar management, and cholesterol levels.

Recommended use – High-oleic versions of safflower oil, which have more monounsaturated fats and a higher smoke point, are considered better for high-heat applications such as deep-frying and baking.

4.  Ghee

Ghee, one of India’s most treasured foods, has incredible healing properties. Ghee is a kitchen staple that we can’t get enough of, from our dal and khichdi to our halwas and chapatti. However, health-conscious people have always viewed it negatively.

Rich in – Ghee is high in monounsaturated Omega-3s, as well as Vitamin A and fat-soluble vitamins, which help in weight loss. Ghee also helps to balance hormones and maintain healthy cholesterol levels. It also has a high melting point, which prevents free radicals from damaging cell function.

Recommended use – Ghee can be used in moderation for everything, including frying, roasting, baking, sautéing, and as a condiment on baked potatoes.

5.  Olive Oil

Forget spinach; the true nutritional star of the Popeye cartoon should have been Olive Oil. However, because of its low smoking point, it loses flavour when cooked and the structure of fatty acid chains is altered, potentially making it less healthy.

Rich in – Olive oil protects against heart disease by lowering “bad” (LDL) cholesterol levels while increasing “good” (HDL) cholesterol levels. And olive oil has the highest concentration of monounsaturated fatty acids of any natural oil. It’s so easy to digest that it can even help with stomach ulcers by calming them down.

Recommended use – Since heating diminishes its benefits, it should only be used on salads or drizzled over. If you can choose between standard, virgin, or extra virgin olive oil, go for the latter. Although there isn’t much nutritional difference between the two (extra virgin contains more antioxidants), the main difference is in the superior flavour.

6.  Coconut Oil

In recent years, coconut oil has gained popularity as a healthy food. Coconut oil has been thought to be full of wholesome qualities, from strengthening the immune system to reducing belly fat. Because of its numerous benefits and applications, it is also known as a “lifeline of health.”

Rich in – Coconut oil is high in essential nutrients that aid in the growth of our bodies. It contains vitamins C and E, fatty acids such as Lauric Acid or Medium Chain Triglycerides (MCTs), myristic acid, and others, as well as antioxidants and proteins.

Recommended use – Because of its milder flavour, refined coconut oil is more suited for sautéing or stir-frying. Due to its high saturated fat content, coconut oil is solid at room temperature in both products. Because of this, coconut oil shouldn’t substantially replace other cooking oils in your diet; but, if you like the flavour, you might occasionally substitute it for butter or shortening or combine it with other cooking oils.

7.   Mustard Oil

Mustard oil is versatile and widely used throughout the world. In India, it is commonly known as Sarson ka Tel and is a staple in every kitchen. Mustard oil has a strong flavour that complements a variety of dishes. Not only that, but it has a plethora of health benefits. It is also worth noting that mustard is beneficial to diabetics due to its anti-inflammatory properties.

Rich in – Mustard oil contains approximately 60% monounsaturated fatty acids (MUFA), 21% polyunsaturated fats (PUFA), and 12% saturated fats. Because of this optimal ratio of omega-3 and omega-6 fatty acids and the low content of saturated fats, mustard oil is more beneficial and preferred over other oils on the market.

Recommended use – Mustard oil has a distinctively pungent flavour and adds a delicious bite to dishes. It is commonly used to cook vegetable dishes such as okra and beans, but it also works well with fish dishes.

Note of Caution– According to research Mustard Oil contains high levels of uric acid due to which its consumption has been banned in countries like the USA, Europe, and Canada. Intake of a high dosage of mustard oil can lead to heart diseases, respiratory issues, diarrhoea, cancer, coma, anaemia, and even death in the most severe cases. As a result, it should only be used in moderation.

How to Do Oil Cycling (Changing cooking oil on a regular basis):

When selecting cooking oil for your daily needs, make sure it contains both monounsaturated and polyunsaturated fats. Keep in mind that liquid oils at room temperature are mostly composed of unsaturated fats, which is why plant and vegetable-based oils are the healthiest. It’s also worth noting that, while polyunsaturated fats are beneficial, too much of them may be harmful.

According to the National Institute of Nutrition (NIN), you should rotate your oils regularly to ensure a good balance of polyunsaturated and monounsaturated fats.

You can alternate between Olive Oil, Mustard Oil, Soyabean Oil, Sesame Oil, Sunflower Oil, and even Groundnut Oil for different meals based on their smoking point.

By using this technique, you can add more alpha-linolenic acid to your diet while also benefiting from a range of minor nutrients.

Following are some of the ways you can incorporate different oils into your daily diet:

• For Deep Frying – Use Ghee, Sesame Oil, Groundnut Oil, Sunflower Oil, Safflower Oil, or Ricebran Oil as they have the perfect blend of fatty acids to make them stale at high temperature.
• For Baking– Use Coconut Oil, Ghee, Soyabean Oil, or Safflower oil as they have neutral flavors.
• For Sautéing– Ghee, Sunflower oil, Soyabean oil, and Safflower oil are ideal for this purpose.
• For Salads– Pure and light oils with a natural aroma like Olive Oil and Extra-Virgin Coconut Oil are a great choice for salads.

It is important to check that the cooking oil you choose does not oxidise quickly. Additionally, it must maintain its colour over time. Avoiding heating the oil above its smoking point is another important consideration because doing so may cause the production of carcinogens and may also result in the saturation of an unpleasant, burnt flavour. Saturated and unsaturated fats can be found in cooking oils. To ensure the health of your family, you must find the best cooking oil for your heart.

To Wrap Up

When it comes to cooking oils, there is no shortage of options. You will miss out on important antioxidants and fatty acids if you only use one type of oil. Using multiple oils will provide you with numerous benefits, including improved health and immunity by maintaining a balanced ratio of vital nutrients from various oils.

Pick a couple of the above-mentioned oils that you enjoy using, both for flavour and temperature while keeping your budget in mind.

-Written and Edited by

Tanya Kathuria & Simran Sood