Cooking oil is an indispensable part for our Indian Kitchens. We cannot think of preparing all those delicacies without the use of edible oils. Market is flooded with the oils of different varieties like sunflower oil, canola oil, sesame oil, mustard oil etc. The choice of the oil depends on the local areas they belong to like in northern India, mustard oil is used a lot while in south oils like coconut, sesame oil and even the ground oil is used extensively. Different cultures in India use different cooking oils. Use of the cooking oil also depends on the cuisine like some dishes would need a particular type of cooking oil than the regular oil. Picking the right edible oil cannot just make your food healthy but also lessens the chances of the heart diseases, excessive weight gain and artery blockage. Here is the list of the best healthy cooking oils in India.
List of Top Healthy Cooking Oils in India (2020)
1. Sunflower Oil
Sunflower Oil is healthy cooking oil which is used a lot in India. It is rich in the vitamin E and contains the other essential nutrients. The oil has polyunsaturated (PUFA) that helps in lowering the cholesterol. Sunflower oil is also known to reduce the risk of cardiovascular diseases and also decreases the free radicals. This wonderful oil also lowers the chances of the cancer. Use of this oil also boosts the immunity. Sunflower oil is rich in the stearic acid, linoleic acid, oleic acid and palmitic acid. The oil is good for the better heart health and also improves the skin condition. People with diabetes should avoid sunflower oil as they can increase the blood glucose levels temporarily.
2. Olive Oil
Olive Oil is one of the best and healthiest cooking oil. This oil contains so many anti-oxidants that lower the risks of the cancer, Parkinson’s and Alzheimer’s disease. Olive oil also decreases the risks of the Heart diseases. Olive oil is a bit expensive but can be very heart healthy oil. Olive oil is known to boost the metabolism and increases the digestion. Olive oil also lowers the cholesterol levels and helps avoid the breast cancer.
3. Rice Bran Oil
Rice Bran is a healthy cooking oil and is loaded with the monounsaturated fatty acids. Substances like Oryzanol helps lower the bad cholesterol. For people having cholesterol problem, this oil can be very effective but is a bit high in the calories. Price wise too, this oil is affordable and is at the same price as that of the mustard, soybean oil. Rice bran cooking oil aids in the weight management and reduces the cancer risks. The high fibre content of this oil helps in the digestion.
4. Flaxseed Oil
Flaxseed cooking oil is one of the best oils for cooking purpose. Flaxseeds are rich in omega 3 fatty acids and nutrients. Omega 3 fatty acids are good or the skin, hair and heart. It reduces the risks of the Crohn’s Disease, Parkinson’s syndrome and colitis.
5. Mustard Oil
Mustard oil is one of the most used cooking oil in India. Mustard oil is used a lot in the traditional Indian dishes. This oil is rich in the anti bacterial properties and also aids in the proper food digestion. The warmth of the oil makes the body warmer during the cold season and also gives protection from cold, flu, cough etc. Pure mustard oil is thick and dark yellow in color. The oil also prevents hair fall, hair loss and dandruff. This oil also increases the digestion and the appetite.
6. Groundnut Oil
Groundnut Oil is also an option of the cooking oil which is very high in the monounsaturated (MUFA) and polyunsaturated (PUFA). It lowers the low-density lipoprotein (LDL) and the bad cholesterol. It is also a good source for the vitamin E. The oil is derived from the peanuts as the name suggests and is used a lot in the rural parts of Rajasthan. Groundnut oil is good for the skin aging like wrinkles and lines. Even though the oil is healthy but it is high in the calories thus, people who are on a weight loss spree should aid this oil.
7. Sesame Oil
Sesame oil or the Til oil is a great choice for the healthy cooking oils in India. Sesame oil is considered good for the diabetics and digestion. It fights the problems like bad cholesterols, perked levels of triglycerides, atherosclerosis etc. The oil has high nutritional value and also has high anti-oxidants content to counter the free radicals. Sesame cooking oil is also good or the bone health and prevent the osteoporosis.
8. Canola Oil
Canola Cooking Oil is used a lot in various parts of the India. The oil is good for the heart diseases cure and also to cure the anemia. The oil is good for the reduction of the trans-fats from the body and lowers the bad cholesterol as it is a cholesterol-free oil. It is rich in the vitamin E, Vitamin K and omega-3 fatty acids. Canola oil lowers the risk of heart diseases and diabetes.
9. Soybean Oil
Soybean Oil is used a lot by the urban Indians. The oil is moderately priced an is comparatively lighter than the groundnut oil, mustard oil etc. Soybean oil is rich in the Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA). It also contains the Omega 3 unsaturated fats which are known to reduce the risks of heart diseases and lowers the cholesterol levels.
Tips for choosing Healthy Cooking Oils
It is said that to use a healthy cooking oil, you should use a mixture of oils. It is because the oil mixture balances the nutrients of the oils. Doing so, you will get the fatty acids like the MUFA, PUFA in balanced amounts. So, which combination should be used? Here, are few examples of the combination of different cooking oils that can help you get a healthy life.
You can mix the oils that contains Omega 3 Fatty Acids with Omega 6 Fatty Acids
Rice bran oil and mustard oil
Rice Bran Oil and Canola oil
Soybean oil with Rice Bran Oil
Sunflower oil and soybean oil
Sunflower oil and mustard oil
Ghee which is clarified butter can be not so good for the people who are already obese or have heart diseases. Avoid the use of ghee for deep frying or in too much quantity.
Use of vanaspati oils should be limited or totally avoided as it contains the Trans fats which are not good for the heart.
Mustard oil and coconut oil are rich in the trans fats and saturated fatty acids, hence not so good for the heart health. They can be used for occasional cooking. These oils are good and nutritional but for people on diet and who wish to lose weight, these oils are not advisable.