Types of Cooking Oils in India | Which is the Healthiest One?

Discover the Types of Cooking Oils in India and their Smoke Points. Find the Healthiest Options for Your Kitchen.

Cooking oil plays a pivotal role in Indian cuisine, elevating flavors and aromas. As taste remains paramount, the health-conscious Indian also looks for oils that offer health benefits. To make an informed choice, we present a list of the top 10 cooking oils in India along with their price per litre. This comparison helps you balance both health and budget considerations.

When selecting cooking oil, it’s crucial to consider the type of fats it contains, with a focus on heart-healthy options. Another vital factor is the oil’s smoke point, which varies among different types and can even change based on processing methods. Oils with higher smoke points are suitable for high-temperature cooking and can be reused.

Here are some common cooking oils and their respective smoke points (in degrees Fahrenheit):

1. Refined Olive Oil – 460°F
2. Corn Oil – 450°F
3. Peanut Oil – 440°F
4. Sunflower Oil – 440°F
5. Sesame Oil – 410°F
6. Canola Oil – 400°F
7. Coconut Oil – 350°F
8. Soybean Oil – 453°F
9. Groundnut Oil – 450°F
10. Rice Bran Oil – 450°F
11. Mustard Oil – 480°F

The smoke point is the temperature at which oil starts producing smoke and breaking down. Beyond this point, oil oxidizes, forming potentially harmful compounds, making it unsuitable for consumption. Choosing the right cooking oil ensures you enjoy both delicious meals and good health.

How to choose the Right Cooking Oil for Indian Dishes

Choosing the right cooking oil is essential for your culinary adventures and your health. Here’s a breakdown of some popular cooking oils in India:

1. Soybean Oil

• Versatile and suitable for frying, roasting, and baking.
• High smoke point.
• Recommended brand: Fortune Soybean Oil – Rs. 165 per liter.
• Ideal for diabetics.

2. Coconut Oil

• Excellent for high-heat cooking.
• Promotes satiety and cognitive function.
• Long shelf life.
• Recommended brand: Parachute Coconut Oil – Rs. 212 for 600ml.

3. Groundnut (Peanut) Oil

• Ideal for Asian cuisines.
• Offers skin benefits due to antioxidants.
• Recommended brand: Gemini Groundnut Oil – Rs. 209 per liter.

4. Rice Bran Oil

• Versatile for frying and baking.
• Neutral taste.
• Health benefits include heart health and blood sugar control.
• Recommended brand: Fortune Rice Bran Oil – Rs. 179 per liter.

5. Olive Oil

• Rich in antioxidants and heart-healthy monounsaturated fats.
• Suitable for low to medium-heat cooking.
• Recommended brand: Figaro Extra Virgin Olive Oil – Rs. 799 per liter.
• Extra virgin olive oil is darker and less acidic, packed with antioxidants.

6. Sunflower Oil

• Abundant in vitamin E.
• Maintains nutritional value at high temperatures.
• Recommended brand: Saffola Gold.

7. Canola Oil

• Low in saturated fat, high in Omega-3.
• Suitable for Indian cuisine.
• A newcomer in the Indian market.

8. Mustard Oil

• Offers digestive, antibacterial, and heart health benefits.
• Balanced ratio of good fats (MUFA and PUFA).
• Recommended brand: Dabur Cold Pressed Mustard Oil – Rs. 285 per liter.
• Contains ideal proportions of Omega-3 and Omega-6.

Remember, there’s no single “best” oil; it depends on your cuisine. Mustard oil complements Indian curries, while olive oil is great for pasta and salads, sesame oil pairs well with Chinese food, and coconut oil is perfect for dosa and sambar. Experiment and enjoy the diversity of flavors and health benefits offered by different oils.