Pour with Care: Choosing the Right Cooking Oil
Pour with Care: Choosing the Right Cooking Oil
BY: Kashmik Singh Chouhan
Mustard oil, especially cold-pressed (kachi ghani), is rich in monounsaturated fats and omega-3s, which support heart health. It also has anti-inflammatory properties and enhances immunity. Best for sautéing, pickles, and Indian-style tadkas. Avoid overheating it as it may produce harmful compounds.
Mustard Oil – Great for the Heart
Extra virgin olive oil is high in antioxidants and healthy fats that lower bad cholesterol and support brain and heart function. Best for cold dishes, salad dressings, and light sautéing. Avoid deep frying with it, as it has a low smoke point and breaks down under high heat.
Olive Oil – Ideal for Salads & Light Cooking
Rich in medium-chain triglycerides (MCTs), coconut oil aids digestion, boosts energy, and may even support fat loss. It has natural antimicrobial properties. Best for South Indian cooking, frying, or baking in moderation. Not ideal for those with high cholesterol.
Coconut Oil – Supports Digestion & Immunity
Groundnut oil has a good balance of unsaturated fats and a high smoke point, making it ideal for Indian deep-frying. It's a stable option with mild flavor, though not recommended for those with peanut allergies. Choose cold-pressed for better health benefits.
Groundnut Oil – Balanced for Indian Cooking
Extracted from the outer layer of rice, this oil contains oryzanol, a compound known to reduce cholesterol. It's light, has a high smoke point, and works well for stir-fries, shallow frying, and daily Indian cooking. Great for heart-conscious eaters.
Rice Bran Oil – High in Antioxidants & Vitamin E
Though popular, sunflower oil is high in omega-6 fatty acids, which can cause inflammation if overused. It's okay for high-heat cooking but should be balanced with omega-3-rich foods like flaxseed or fish. Use refined versions cautiously.
Sunflower Oil – Use in Moderation
Clarified butter, or ghee, is rich in fat-soluble vitamins (A, D, E, K) and butyrate, which supports digestion. Ayurvedic tradition praises it, especially for growing children and elders. Best used in small quantities for flavor, not deep frying.
Ghee – Traditional & Digestive
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