Best Oils to Use in Indian Cooking

The Rich Variety of Oils in Indian Cooking

One of the best things about Indian cooking is the sheer variety of oils that define the taste of different states. For example, as we move towards the north, there’s greater use of mustard oil, which has its own pungent aroma and a distinctive taste that adds character to the cuisine. In the east, sesame oil is widely used, along with mustard oil in some regions. In the western parts of the country, groundnut oil is more prevalent, while down south, coconut oil makes its presence felt in almost every cuisine.

However, over generations, we’ve somewhat forgotten the original taste and flavour of these native oils because of the widespread use of refined oils. The process of refining often strips oils of their natural health benefits compared to their filtered counterparts. When was the last time you cooked using original filtered oil? Perhaps only on special occasions, when you want authentic taste in your food during functions or parties—but not in everyday cooking. Most of our traditional Indian oils have been replaced by newer versions, supposedly for better health benefits. But is that really necessary?

Classification of Oils

From a nutrition point of view, oils are classified based on the type of fatty acids they contain:

• Saturated fats (SFA) – found in ghee, butter, and white butter

• Monounsaturated fats (MUFA) – found in olive oil, groundnut oil, and sesame oil

• Polyunsaturated fats (PUFA) – found in sunflower, safflower, and rice bran oils

• Trans fats – found in hydrogenated fats or vanaspati
  

According to Indian dietary standards, the ideal proportion of SFA:MUFA:PUFA in our diet should be 1:1.5:1 to achieve optimal health benefits.

Our bodies also need essential fatty acids (EFA) such as omega-3 and omega-6. These cannot be synthesized by the body and must be obtained from food sources. Omega-3 and omega-6 are found in fish oil, almonds, flax seeds, walnuts, and pumpkin seeds. The recommended ratio of Omega-6 to Omega-3 is 4:1.

How to Use Oils for Maximum Health Benefits

No single oil can provide all the health benefits we need. They must be used in combination to maintain the recommended fatty acid ratios. In daily cooking, oils like olive, groundnut, and sesame can be used in equal proportions along with oils like sunflower, rice bran, and soybean to achieve a balanced intake.

At the same time, include foods like flax seeds, walnuts, pumpkin seeds, and almonds in your diet. Consume them whole or incorporate them into recipes—for example, in chutneys or as sprinkles on salads—to make them more palatable. Non-vegetarians can include fish at least twice a week to improve their intake of essential fatty acids.

A Health Alert on Oils

No matter how healthy an oil may be, it’s important to remember that oil is the most calorie-dense component of our diet, providing 9 kcal per gram of fat or oil. So, you have to be mindful of how much you use. Healthy oils consumed beyond recommended quantities can definitely become unhealthy. Just because your fried food is cooked in a healthy oil does not mean you’re safe from health problems!

The use of oil must be balanced with other nutrients in the diet and combined with regular physical activity.

For more details, you can check my YouTube video on this topic:- https://www.youtube.com/embed/zaOcHW-YGAI