Choose the right oil for Indian cooking

When we use the word Oil/Fat, we have to think- is this a good/a bad fat?; what is its composition?; how is this affecting our health?; likewise.

Let’s go one by one. Good fats VS Bad fats: We can’t survive without fats in our diet. Surprised? Yes! 

They too are important unlike other nutrients and provide essential fatty acids, deliver fat-soluble vitamins, softens our skin and are sources of energizing fuel. Good fats are considered as heart-friendly as they are better for our heart whereas, bad fat increases the risk of heart and other related diseases as well.

Now, to begin with, good fats; 

Unsaturated fats– include PUFA (polyunsaturated fatty acids) & MUFA (monounsaturated fatty acids); helps to lower the cholesterol levels in our body and thereby reduces the risk of heart diseases when consumed in moderation.

PUFA- mostly found in vegetable oils (in different ratios). Omega-3 fatty acids are found in flaxseeds, niger seeds, chia seeds, walnuts, salmon, tuna, catfish, oil extracted from sunflower seeds, soybean, sesame seeds etc.

MUFA- mostly found in sesame seeds, pumpkin seeds, cashews, pista, almonds, olive oil, rice bran, sesame oil, etc.

Bad fats in the diet-

Saturated fats- animal products (meat, poultry skin, ghee and butter), coconut, olive and palm oils. Ghee and butter also contain important nutrients (Vitamin A & E) which help boost our immune system, hence to be consumed moderately and depending on the medical condition.

Transfats- are formed when liquid oils are hardened into ‘partially hydrogenated oils’ and are used extensively in bakery products, cookies, biscuits, These are also naturally found in dairy products and meat. 

Fat is rich in calories (9 calories/gram), which needs to be consumed in moderation or as per the requirement set by RDI. As you all know, each oil has its unique chemical composition and health benefits; shall be used differently in cooking to retain its nutritional value. Most oils in India are heat liable and used for seasoning, grilling, shallow/deep-frying; and others preferred to non-heat preparations like salad dressings (extra virgin olive oil). 

Type of oil	Uses
Sunflower oil	frying, tempering, roasting
Mustard seeds oil	frying, tempering, roasting, pickles
Safflower oil	frying, tempering, roasting
Coconut oil	frying, tempering, baking
Sesame oil	Stir-frying, sauteing
Groundnut oil	All purpose- deep frying, deep frying, tempering
Soybean oil	Frying, roasting, baking
Rice bran oil	frying, tempering
Ghee	frying, tempering, desserts, biryani
Butter	Baking, sauteing

Smoking temperature and oil reuse:

• Oils with a low smoking point- butter, cold-pressed and unrefined oils, extra virgin olive oil.

• Oils with a high smoking point- ghee, rice bran oil, sesame oil, sunflower oil, coconut oil, soybean & sesame oils

It is important to get rid of the re-using of cooking oil as these contain carcinogens which would create health-related issues in a long run. Hence, avoid reheating of oil not more than two times. This can be used for seasoning in daily cooking.

Cold-pressed and chemically pressed oils:

Our ancestors were using Cold-pressed oils earlier, which are extracted using a simple ‘Ghani’ with controlled heat. As a result, essential nutrients are retained, boost our immunity, have anti-inflammatory properties (as these are rich in vitamin E, oleic acid and omega 3 fatty acids). Whereas to extract oils chemically, a high amount of heat is applied and chemical solvents are added. However, vital nutrients and natural flavour will be lost. 

Usage of oils on rotation basis/blend oils:

The use of single oil doesn’t provide the required fatty acids due to their different composition and ratios. The recommendation is, to use oils in rotation so that the health benefits from all sources can be drawn. 

Points to remember!

1. Store oils properly following the recommended storage periods, as oils deteriorate over time.
2. Note down the smoking point of different oils when choosing to use them for different cooking methods.
3. Avoid storing oils in copper or iron containers/bottles as they may tend to react with metals.
4. Always keep the lid tight to prevent exposure to oxygen.

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