The Aromatic Alchemy – A Guide to Healthy Cooking Oils in India


Choosing the best cooking oil for your dish can take more work than you think. There are many options. Consider adding other cooking oils with many nutrients to your pantry.

Although most cooking oils are similar regarding their nutritional profile, such as the number of calories and fat, they differ significantly regarding taste, smell, and cooking properties. The best cooking oil depends on the recipe. There’s oil for every cooking need, whether frying, baking, or making vinaigrette. Learn what makes an oil healthy, how to select the right oil for your recipe, and our favorite oils.

Quick Look at the Healthiest Oil

Olive Oil


Olive oil, which contains oleic acids, is a healthy monounsaturated fat. Also, it contains phenolic compounds that are known to be beneficial to the human body. The benefits of using cold-pressed olive oils for cooking are numerous. Its positive effects include anti-inflammatory, antioxidant, and cardiovascular functions. The best oil to eat is extra virgin olive oil, which has not been refined. It is stable even at high temperatures. It can also transfer its beneficial compounds into the food cooked in it. This enriches the final dish.

Coconut Oil


Is coconut oil terrible for your heart? This is a myth. The edible oils industry created this myth to get consumers to buy hydrogenated processed oils. This is the best cooking oil for the heart due to its cardiovascular healing properties. This oil is also so beneficial to your health that it can prevent cancerous cells from developing.

Studies prove coconut oil raises good cholesterol [HDL]. Its medium-chain fats contain lauric acids, also in breast milk. Coconut oil is, therefore, suitable for children. The medium-chain fatty acids also maintain optimal thyroid levels and stimulate your metabolism. This is the one if you’re looking for the best oil to lose weight. The acids will not be secreted in your bloodstream. They move directly to the liver.

Coconut oil also controls blood sugar levels due to its insulin-secretion-stimulating characteristic. Its antibacterial properties (Caprylic Acid) target any harmful bacteria and kill excess candida.

Mustard oil


Mustard oil has a yellowish color and a pungent, strong smell. The oil is extracted from mustard seeds and contains omega-3 and omega-6 fats, both beneficial to health. The oil is also made up of erucic acids, which can be harmful if consumed in high quantities. For centuries, mustard oil has been used in Indian homes for cooking and other purposes, such as candle lighting, beauty enhancements, and medicine.

Mustard oil is rich in vitamin E, which protects the skin. It prevents skin cancer and helps to slow down the aging process. Mustard oil has a stimulating effect on the body, especially the digestive and excretory systems. The warm composition of the product helps to keep you warm during winter. Mustard oil is antimicrobial, anti-inflammatory, and improves heart health. It also reduces cancer risk.

A regular intake of mustard oil can improve your heart health by lowering blood pressure and cholesterol. This is due to the high monounsaturated fatty acid content.

How to choose Right Oil for Indian Cooking?

Be aware of fat content

Some oils are superior to others. Follow these guidelines: Use monounsaturated or polyunsaturated oils instead of saturated fats

  • Monounsaturated Fats can be found in oils like almond, avocado, rice bran, and olive.
  • Polyunsaturated fats are essential fatty acids that our bodies cannot produce. These fats are found in oils like soybean, corn, wheat, sunflower, and safflower. They increase HDL and lower LDL cholesterol.

Limit saturated fatty acids

Especially those derived from animal fats. These fats are harmful to the cardiovascular system. Coconut oil and Ghee are saturated fatty acids that promote good health.

Avoid Trans Fats

They are unsaturated fatty acids that are hydrogenated to increase shelf life. Trans fat increases LDL and reduces HDL. Vanaspati (margarine), shortening, and others are examples of trans fat. Trans fat is cheap, so restaurants commonly use it in processed foods, store-bought pastries, and cakes – anywhere food is mass-produced.

Tips to Store Cooking Oil

Keep Cool

Most oils are kept in a cool, dry environment like a wine cellar. Most people need more patience or time to heat oil each time it is used (for most of us, this happens daily). You want to reach as close to the refrigeration temperature as possible without exceeding it. This will range between 50deg F and 64deg F for olive oil and other oils.

Avoid Light

Light is a degradant of oil. You should only purchase and store your oils in dark, opaque bottles. When possible, avoid clear or light-colored glass.

Avoid air

Like the light, oxygen will quickly degrade the oil. You’ll end up with oil that is bland and flavorless, which won’t do you any good or your food. Keep the oil tightly closed and in glass bottles to prevent oxygen from entering.

Avoid showing off

You may have a friend whose kitchen is exactly like those you see on television, with pots hanging in the air, bowls overflowing with delicious ingredients, and groups of bottles of cooking oil of different colors arranged perfectly.


The cooking oils we use in our food are a significant part of our diet. The right oil can help reduce our risk of health problems and maximize the benefits of our diet. You now know which oil is best for what purpose. Try using it in your food preparation. Choosing natural cooking oil that does not harm your health is essential. While some oils are superior to others because of their nutritional profile, it’s best to consume them in moderate amounts due to their high-calorie content.

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