Posted by Cooking oil often gets a bed rep. How many times have you heard, “Too much oil is bad for you!” “It will go straight to your hips!” Or worse – “It will give you a heart attack!” However, before you start shunning cooking oils and subsisting only on fruits and nuts, hear us out. All cooking oils aren’t bad for you. The healthiness of an oil depends largely on the type of oil, the degree of the saturated fat it contains, and most importantly, how you use it.
A large number of Indian households rely on traditional refined oils that include the likes of mustard oil, groundnut oil and sunflower oil to name a few. Ghee or clarified butter is also a traditional favourite. Sadly, most of these are high on saturated fats which are known to raise bad cholesterol levels and increase your risk of heart disease and stroke. With this in mind, you may be keen to replace your regular cooking oils with healthier options available on the market. Before you embark on a buying spree, however, here’s everything you should know about picking the right cooking oil:
Extra Virgin Olive Oil (EVOO):
Expert consensus places extra virgin olive oil, or EVOO as it’s often known, at the top of the healthy oil ladder. This is largely due to its high monounsaturated fat composition, which is known to lower bad cholesterol. However, due to its lower smoking point – which is the point at which the oil begins to burn – it isn’t much use for dishes that need searing or pan-frying. EVOO is best used as a salad dressing or drizzled on to foods cooked at lower heat temperatures. Fortunately, EVOO can be mixed with regular olive oil for frying and other cooking purposes.
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Ghee or Clarified Butter:
Ancient wisdom extols the virtues of using ghee in cooking for its nutty aroma, rich flavour, high smoke point, as well as health benefits. These include reducing risk of heart disease, aiding with digestive issues, and when consumed in moderation, helping with weight loss. Another benefit of cooking with ghee is that many Indian dishes simply taste better with it.
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Avocado Oil:
The oil extracted from avocadoes has a number of benefits as well. Its relatively neutral taste ensures that it doesn’t interfere with or overpower the other flavours of your dish. This allows it to be used in a number of ways – whether for cooking and frying dishes or as a dressing on salads. Further, it is high in monounsaturated fats and has a high smoke point which makes it easy to cook with.
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Coconut Oil:
There are many benefits of consuming coconuts, however, expert reviews on the use of coconut oil for cooking are mixed. The naysayers point to its high ratio of saturated fats, while those in support of it, highlight its high content of lauric acid which improves cholesterol, kills bacteria and boosts one’s metabolism. Its slightly sweet flavour also lends itself particularly well to baking.
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Oils Extracted from Nuts and Seeds:
Most oils that are extracted from nuts and seeds such as pumpkin seeds, walnuts, sesame or even peanuts contain high levels of polyunsaturated fats which are good sources of omega-6 and omega-3 fatty acids. Some of these oils also have high linoleic acid levels which support heart health, regulate blood sugar levels and reduce inflammation.
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Once you have picked your preferred option from these oils, do keep certain things in mind. Any oil you choose should be used in moderation. Wherever possible, opt for methods that avoid excessive amounts of oil – choosing to air fry over regular frying is a good example. Finally, bear in mind that certain cuisines demand the use of specific oils to enhance the flavours of the dish. Hence, experimenting with different oils may not always work in your favour!
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If you follow my content, you probably know this is a highly unusual topic for me to write on because I don’t cook! However, I did the research for this very informative post last year, for a digital website that engaged me as a writer before launching, and then sadly never launched. Do make use of my research to decide the best cooking oil for you. Which is your favourite oil to cook with? Let me know in the comments below!
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This blog post is part of ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Ratna Prabha.
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*This is not a sponsored post but it contains affiliate links. If you buy a product through my link, I earn a small commission at no extra cost to you. Please support my blog by using my links to buy the products of your choice!
**Copyright in pictures and content belongs to nooranandchawla.com and cannot be republished or repurposed without express permission of the author. As I am a copyright lawyer by profession, infringement of any kind will invite strict legal action.
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I found this post really helpful and well-balanced. You explained the pros and cons of different oils so clearly, without making it feel overwhelming. I especially liked how you tied in traditional wisdom with modern health tips. The reminder to use oils mindfully and explore air-frying was spot on. Thank you for simplifying something we often overlook in daily cooking!
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I get bombarded with this question every time a patient is diagnosed with Hypertension or wants to lose weight- What cooking oil to use?
I should just guide them to your post! You have taken a very informed and balanced approach that not only lists the benefits of different cooking oils but also gives the most important takeaway at the end , that it is the amount of oil and the cooking method that you use which basically determines how much good the chosen oil is doing to your body.
I use multiple oils and ghee -but I try to use cold pressed and unrefined as much as possible. For baghar or tadka it is ghee or mustard oil , for some dishes I use coconut oil or groundnut oil.
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I usually cook with coconut oil and virgin oil. It’s good to know more about which oils are actually healthy. Your explanation really helps me understand what to look for in healthy oils. Feeling more confident about sticking to these now.
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Thank you for sharing your research on oils—such an essential part of our daily lives! It’s insightful and sure to benefit us all in some way. Personally, I’ve been using cold-pressed oils, ghee, and olive oil for both cooking and dressing purposes.
Thank you!
It has become a challenge to choose which oil to use. Even though I use it sparingly. The other day on a podcast, a professor said we should mix oils and use them. It is so confusing, Olive oil is good, but it is not suited for our Indian cooking.
Interesting perspective…
Thanks for this informative piece! It’s great to see the pros and cons of popular oils clearly explained. I’ll definitely be more mindful of what I use, especially for high-heat cooking.
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Interesting. I tend to use butter, olive oil or ghee but sometimes i am prone to coconut oil- the bengali in me!
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Most of the times, we keep hearing on social media, about certain food item being a villain. Influencers becoming a scaremongers citing some research paper. However, we all end up loosing the important fact that “dose is the poison, not the food”. How much you consume will tell how it will affect your body. The options you gave are really good choices.
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We used to use the sunflower oil, but recently shifted to groundnut oil and olive oil. Yes it is often said that too much oil is bad for you. switching to these might help, have to wait and see
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Oil is an essential ingredient in the kitchen, and this post is very helpful. I am happy I found my choice in your blog and feel so relaxed that I am using a right one.
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I had a little idea that one must be careful about choosing their cooking oil. But had no clue that here was so much science behind it all and why choosing the right one is so important. Definitely rethinking my pantry now. This was a very helpful breakdown, Noor. Thanks for sharing
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We Bengalis generally use mustard oil for our everyday food; however, nowadays, due to greater health awareness, we have shifted to healthier choices.
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Avocado Oil….. I would Like to try this out as after lot of hype about Avocado as a magic fruit I tried it for once and the experience was really very bad with me. As u recommended I would try the Oil this type and let me see if it can impress me or not.
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We primarily use mustard oil and the taste is fab. I’ve cooked with avocado, sunflower, ghee, used olive. I find groundnut a bit too heavy. Rest all in moderate proportions are good. I like the flavours of coconut oil.
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Useful post, Noor. I use groundnut, sesame, and sometimes coconut oil, depending on what I am cooking. Because I’m a South Indian, some of our dishes taste better with coconut oil, like avial, and for dosas and idlis, it’s sesame oil. But I am brand conscious and make sure that I now use only cold-pressed oil.
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I have seen so many recipe videos where popular chefs heat EVOO to cook. As you said, it is not for pan-frying. I agree that using the right oil for the dish can make all the difference.
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I wasn’t aware of these many oils. Thank you for elaborating on each. Definitely sharing with mom.
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Well I guess I am the traditional ones though on the whole reduce oil consumption
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We love to use coconut oil for traditional Kerala dishes. But I also use sesame oil for dosa and Chinese. They taste so much better. And of course EVOO for salads, pasta, and stirfries. 🙂
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It’s a helping blog!! As I am always confused which one to pick and when.
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Thank you for this insightful post. Your research is indeed useful. I keep changing the oils frequently sunflower, rice bran and coconut oil
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I’ve honestly never understood which oils are good to use with so many types and brands out there. I stick to mustard oil because food cooked in it always reminds me of my nani. And I use olive oil for most other cooking, felt good to finally read something that breaks it all down so clearly!
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In my home, we always use Masterd Oil to cook everything, and I have never seen anyone fall sick after eating food produced from the oil. These days, too much pollution, stress, and artificial oil are the main root causes of creating bad health. But because I am also the part of the system, im planning to switch to olive oil.
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