7 Best Healthiest Cooking Oil For Indian Cooking

What is the healthiest oil? What's the finest oil to use for sautéing or cooking? How much oil should a person ingest on a daily basis?

Well, we all have questions to find out the best healthy cooking oil for your family and loved ones. So, let’s check out the 10 best healthy cooking oils that you can add to your daily consumption.

There are some important facts to know before choosing the best cooking oil:

  1. Cooking oils with more unsaturated fat and less saturated fat are the healthiest.
  2. It's important to cook with oils below their smoke points, otherwise, they'll lose their nutritious worth.
  3. Cooking oil portions should also be measured, as using too much might be dangerous.

When it comes to deciding the sort of oil to use for sautéing, baking, and drizzling, we've come up with a lot of options. Some are well-known, such as olive oil, coconut oil, groundnut, and rice bran oil.

Our Indian society uses cooking oil as per their region. Some of the states like Gujarat in India use groundnut oil while Sout Indian uses coconut oil depending on the farming ingredients. Every oil is good for some purpose and creates its fragrance and taste in the food.

While making some Indian sabji, groundnut oil builds a next-level taste. For meat, sesame oil makes a great choice. So, in today’s articles, let’s find out some best cooking oils based upon preference, usage, and smoke point.

Olive Oil 

Olive oil, as long as it's extra virgin, is one of the most versatile and healthful oils to cook with and eat. It is at the top of our list of the best cooking oils. Olive oil is most commonly used by people who have cardiac problems. It benefits by keeping good cholesterol and because it includes omega-3 and omega-6 fatty acids, it helps to improve brain function.

Canola Oil

Canola oil is the best choice for high-heat cooking, such as roasting and frying. Because it doesn't have a strong flavor, it's best used in salads and dressings. Moreover, Canola oil is a vegetable oil obtained from rapeseed plants. The best part about this oil is it is cholesterol-free and contains a lot of vitamins. You can use this oil for any type of cooking.

Rice Bran Oil

Rice bran oil is derived from the rice's hard outer brown coating. Another cholesterol-friendly oil is rice bran oil, which also includes a number of different nutrients. It's a good source of vitamin E and unsaturated fats. It aids in the control of blood sugar levels and the reduction of insulin resistance in our bodies. Rice bran oil, unlike olive oil, has a mild earthy flavor that makes it perfect for frying and baking and sauteing. It's great in soups, and for porridge. Moreover, it helps you boost immunity, and works as an anti-inflammatory.

Sunflower Oil

Sunflower oil is the most affordable and widely used oil in Indian households. Sunflower oil is derived from sunflower seeds, which are actually tiny fruits rather than seeds. It's heavy in saturated fats and contains PUFAs and MUFAs, both of which are excellent for your heart. It's also great for ordinary searing, sauteing, and frying. Moreover, sunflower oil is great for the skin for its vitamin E and A profile.

Groundnut Oil

Groundnut oil, also known as ‘peanut oil’, is widely used vegetable oil in India. This oil has a high smoke point and is commonly used for deep-frying.

Vitamin E is abundant in this oil, which helps to lower the risk of heart disease and enhance blood sugar sensitivity. Cold-pressed, roasted, refined, and unrefined types of groundnut oil are available. Peanut oil should be consumed by diabetics as their preferred cooking oil. It aids in the improvement of insulin sensitivity and the reduction of blood sugar levels in persons.

Sesame Oil

Sesame oil is made from raw sesame seeds. Sesame seeds are high in vitamin B, proteins, and antioxidants when eaten fresh. Sesame cooking oil is also used to defend against sun damage. Sesame oil, which contains a sufficient amount of calcium, is beneficial to bone health when consumed on a regular basis.

Avocado Oil

Avocado oil is the plant-based oil with the highest smoking point. It's perfect for sautéing and roasting because it's high in omega-9 fatty acids and antioxidants. It goes well with salad dressings and pan-seared meals like fish or kebabs since it has a nutty flavor.

Some oils have distinct flavors, so experiment with different types to see which ones you prefer. Also, because different oils are better for specific sorts of cooking than others, you should have a variety in your pantry.

Image Source: The Better India


Saloni Desai


A Content writer for The Chai Magazine. I enjoy reading and using my skills to contribute an amazing piece of content to my readers. I write for food, lifestyle, and psychology.