Oil is an integral part of Indian cooking but which cooking oil do you use and which oil is best for cooking in India? Are you using sunflower oil, peanut oil or olive oil? If you read this article, today I am going to share with you the healthiest oil for cooking.
Which oil is best for cooking in India?
Cooking oil is something that we Indians use daily so it is most important to use healthy oil but if you are not using the right oil for cooking it can cause weight gain, heart blockage, diabetes and even that can cause cancer. If you would ask me what is the one thing that can take health to the next level without effort, I would say that you change the oil that is cooking your food.
Table of Contents
Which is the best cooking oil in India?
# Refined Oil
Unfortunately, today more than 90% of people are using refined oil for cooking. Almost every sunflower oil, rice bran oil, peanut oil and soybean oil found in the Indian market is refined oil, but what is wrong with refined oils. Although the term refined may sound very sophisticated, but in medical terms refined oil is called bad oil. Yes, refining the oil is a multi-step process.
Oil is first extracted at temperatures above 200 ° C using chemical solvents and even examinations. In this process all the vitamins and minerals of the oil are destroyed. Healthy fatty acid bonds break down and trans fats are formed. The process does not stop here. The extracted oil is again heated to a very high temperature to neutralize the taste and remove the odor.
Finally, preservatives such as TBHQ and antifoaming agents such as Dolichol-Phosphate-Mannose Synthase (DPMS) are added, so that all that is left is a colorless, odorless, tasteless, and nutritious liquid that is packaged and sold as refined oil. No matter what oil it once was, through this purification process it loses all its natural properties.
Its healthy fats turn into trans fats basically the oil gets spoiled. Most people today are using this boiling oil three to four times daily. This can cause serious health problems in the long run. If you have brought refined oil to your kitchen, throw it out the window.
# Olive Oil
Nowadays, people who are health conscious, go for olive oil in India. Of course, this is due to intensive marketing by the European Union that you can find olive oil in Indian supermarkets these days but is olive oil healthy? Yes, olive oil is one of the healthiest oils, but there is no doubt that I would not recommend it to you for three basic reasons while living in India.
- Very Expensive: First of all olive oil is very expensive with a liter over 1000 rupees. Using it for daily cooking will separate your pockets.
- Highly Adulterated: Secondly, with the increasing popularity of olive oil, it is most prone to adulteration. Some tests have shown that 60–90% of imported olives are adulterated.
- Do not mix with Indian style of cooking: Third and most important is that olive oil does not go well with the Indian style of cooking. Imagine making parathas with diluted olive oil. Olive oil is great at making something like pasta, salads, or any other Spanish and Mediterranean cuisine, but a large number for Indian cooking. I will say big No.
So we have seen that refined oils are very bad for health. Even I have not recommended olive oil for Indian cooking.
We recommended following best olive oil for cooking in India which you can buy right now
- Low in saturated fatty acid.
- Low cholesterol.
- Healthy heart.
- Lowers risk of cancer
- Figaro Olive Oil is an excellent all purpose edible oil loaded with goodness of pure olives.
- It has mutiple health benefits- rich source of Vitamin E, full of anti-oxidants, mantains cardio-circulatory system, regulate cholesterol level.
- It is suitable for all types of cooking – sauteing- vegetable Saute; stir fry-vegetable stir fry ; shallow frying- bhindi fry, omlette.
- Low in Bad Fat: Canola oil has lowest saturated fat than any commonly used cooking oil.
# Cold Pressed Oils (Sesame (Til) Oil, Mustard Oil, Ground nut Oil, Coconut Oil)
So is there any oil in the Indian market that provides us with the healthiest of fatty acids that enhances the taste of our dishes and does not even give us pockets. Yes, cold pressed or filtered versions of sesame oil, mustard oil, ground nut oil, and coconut are the healthiest oils for you. Not refined but cold-pressed or wood-pressed or as we say in India, the Kachchi Ghani versions of these oils are best suited for Indian cooking.
Cold pressing is an ancient method in which no heat is involved in the extraction of oils. It retains not only the vitamins and minerals of the oils, but also its aroma and taste. They require the use of the best quality seeds and are therefore assured of high quality oil. All of these oils have high smoke points which make them ideal for shallow as well as deep frying.
Coconut Oil
A few years ago there was a big marketing campaign against coconut oil by these refined oil companies as it contains more saturated fat. This was a hoax though, as research suggested that coconut oil contained a special type of million chain fatty acids (MCFA) that actually increased good cholesterol. Today there are over 1500 studies proving coconut oil to be the healthiest foods on the planet.
Best coconut oil for cooking in india
Gramiyum Cold Pressed/Wood Pressed Coconut Oil (500 ml)
- Pure without any additives and preservatives. Free from sulphur and other chemicals.
- Packed in Eco-Friendly Tin packaging. Can be used for cooking , Hair and Skin Care
- Cooking with coconut oil enriches the taste of food and adds an unique flavor
HATHMIC Raw Extra Virgin Coconut Oil (Cold Pressed)1000ml
- 100% Raw,Pure,ExtraVirgin,Vegan,Unrefined,Unfiltered,Unbleached. Goodness for the Earth and Goodness for You.
- Our oil is Cold-Pressed which means the process uses absolutely No Heat at any stage(classed as RAW food) to retain its Virginity,the Natural aroma,Vital Nutrients and its Composition. The oil is produced from the Milk of Freshly Shredded and First-pressed Coconut Meat of Hand selected Mature Coconuts.
Cocoguru Cold Press Coconut Oil - Jerry Can 5 kg
- Raw Material – Copra (Dried coconut), Process – Dry copra pieces (no roasting), oil extraction by expeller, double filtering through filter press.
- Grade IA Raw as per Bureau of Indian Standards (BIS) for Coconut Oil(IS:542-1968)
- Has pleasant taste and fragrance of copra (dried coconut)
- Appears colourless (slightly yellow) viscous liquid, solidifies below 25 degrees
Mustard Oil (kachchi Ghaani Oil)
Even mustard oil has been targeted in the past because it contains 47% Erucic acid. It has also been bad for food use in countries such as the United States, Canada and Europe. The basis of this restriction is a study that was conducted on laboratory mice. These mice were inoculated with a large amount of mustard oil, causing them heart problems. However, no harmful effects on humans have been proven to date.
“According to the Harvard School of Public Health, Erucic acid levels in mustard oil are not necessarily hazardous. No negative effects of any risk of Eruric acid have been documented in humans.”
Mustard oil has been used as a staple in countries like India, Bangladesh, China and Korea for centuries. In fact, a study by doctors at the All India Institute of Medical Sciences found mustard oil a clear winner compared to various oils, including olive oil, because it contained an ideal ratio of omega-3 to omega-6 fatty acids. It has been found to be extremely important for reducing heart complications.
Kachchi Ghani (mustard oil) is very easily available and do you know what is the best part, it is so affordable living in India, you can use any of these three oils, actually we can use these oils But for these reasons, digital converts into marketing campaigns and refined oils with traditional oils so that you can understand how manipulation or marketing campaigns can happen in India.
- Made from finest mustard seeds.
- Acts as a digestive aid in neutralising toxins
- Wards off indigestion
- Keeps pickles fresh for longer
- Fortified with vitamin A and D
- It helps with arthritis
- It fights bacterial infections
- It improves circulation
- DEL
- Fortified
- mustard oil, healthy oil, perfect for north cuisines, it is hygienic
- Health Benefits : Lowers Cholesterol
- Speciality: Rich in Omega-3
The oil you use in your kitchen depends to a large extent on which area you come from. Coconut oil is stable in Kerala. Sesame (til) oil is used in Andhra and Rajasthan, mustard oil in north and eastern India, and ground nut (peanut) oil in central India and Gujarat. If you closely conform not only to the climate of these oil fields, but enhance the taste of local ingredients and cuisines for your convenience.
# Ghee
This article would have been incomplete without talking about the golden butter oil called GHEE. Ghee is also best for all types of cooking with the highest smoking point among all oils. Do you know that no oil other than ghee should be reused? Ghee is the only one that gets this condition and if you thought that ghee makes you fat, it increases your cholesterol then it is completely wrong.
Today ghee is sold in the United States as premium cooking oil with the name of clarified butter. The only downside to ghee is that it may not be an affordable option for daily cooking, but if you can afford it there is nothing better than this and when I say ghee I mean Desi Cow Ghee.
- Helpful For BRAIN,HEART,BONE,SKIN-HAIR,WEIGHT CONTROL,EYE,ANTIOXIDANTS,DIGESTION
- Source of Omega 3 & 9 with vitamins A D E and k, cla, anti-oxidants lactose free
- Helpful in pregnancy, Slow downg aging process. Naturally improve reproductive power, Good for growing kids.
- Power house of vitamins and acids which promotes good health.
- Its 100% Pure A2 ghee Gir Cow Ghee Desi Cow Ghee Organic Ghee
Summary
In my opinion refined oils are the worst oils for cooking. They should be banned.
Olive oil is healthy but expensive and not really suitable for Indian cooking. If you can afford then you can go with this oil.
Mustard oil (Kachchi Ghani), sesame oil (Til), coconut and peanut oil (peanut) are cold pressed versions of oils best suited for Indian cooking.
Ghee is slightly expensive but ideal for cooking all types of food.
So start using cold pressed oil as it is the easiest step you can take towards a healthy lifestyle which oil you will use now, let me know in the comments section
