Cooking oil remains constant when it comes to cooking Indian delicacies, from the daily tadkas of Indian curries and subzis to the pakoras that Indian mother loves to cook. With most of the people being health conscious now, it has become a great deal for mothers to select the best oil for their family cooking. The thought that the fitness of Mediterranean is because of the olive oil they consume, Indian markets were flooded with olive oil, replacing our traditional oils, without even a thought that does an oil from another cuisine fit into the Indian cooking techniques. Extra virgin olive oil is endorsed to be the healthiest one, forgetting that the Indian cooking required heating the food to high temperatures, which this oil is incapable of. Moreover, it reduced the blood sugar levels. So, avoid if you are a diabetic.

Let us talk about the best oils that are suited for Indian cooking styles.

1. Sesame oil

It is one of the best oil for diabetics. This sesame oil comes in 2 colours- the darker one made from black seeds is suitable for Asian cuisine while the lighter one is best for Indian cooking. This oil has restorative properties is also a rich source of unsaturated fats, calcium and magnesium.

     2. Sunflower oil

Because of the high smoking point of this oil, it is best suited for Indian deep frying technique to make puris and samosas and pakoras. It is basically extracted from the seeds of sunflower and is a good source of Vitamin E and unsaturated fats.

     3. Flaxseed oil

This oil extracted from ‘alsi’ is a new entrant in the healthy oil scenes and has been proved to be highly beneficial for a healthy heart. It is rich in omega-3 fatty acids.

    4. Ghee

Ghee is the best, healthiest and as any Indian would swear by, the tastiest option. It has been studied for years and has shown to be beneficial for digestion, improves memory and also aids weight loss if accompanied by an active lifestyle.

    5. Rice bran oil

This oil is also a new entrant in the oil market and it has a high smoking point. So Indians can safely use it for frying. It has exhibited cholesterol lowering properties. It helps alleviate menopause symptoms. Oryzanol in it makes it good for cholesterol-lowering effect.

     6.  Soybean oil

This oil also has positive implications on our heart, being rich in unsaturated fats and omega-3 fatty acids. For Indian cooking, its a healthy option.

     7. Coconut oil

Every Indian uses coconut oil on skin and hair but people of North India hardly know that it also serves as an excellent cooking option for foods. This is the only oil used in South India. Being full of saturated fats does not make it harmful, rather it increases the good cholesterol in our body and also gives a sheen to skin. Also, it can be heated to high temperatures and used for frying. It raised the body’s temperature and boosts the metabolism.

     8. Canola oil

A healthy oil swap, canola oil is regarded to be low in ‘bad’ fats and rich in omega-3 fatty acids. Medium smoking point makes it work very well for frying, baking and sauteing.

     9. Mustard oil

This oil with antibacterial properties and immunity booster, is a common consumption in indian families. Entry of other oils decreased its consumption value but it is the time we go back to our ancient traditions and follow the ‘dadi ke nuskhe’.   

     10. Groundnut oil

This peanut oil gives a sweet flavour and can be used for frying. It is rich in resveratrol that is known to prevent degenerative nerve disease.

THE FINAL WORD
The key to pick here is no oil is the ‘perfect’ oil that fits-in-all things. But the point to pick here is that keep on swapping your oils with the above mentioned oils for healthy cooking. The main dishes prepared in a day should be made by altering the oils. Also, when going for frying, always choose the one with high smoking point because oils behave differently when heated. They change their texture, colour, taste as well as nutritional properties. Also, for a healthy life, ideally consume no more than 4-5 teaspoons oil per day and also keep a limit on fried foods.

Also , keep in mind to refrain from consuming oil that has been used for frying, because it contains free radicals that invite various diseases in our body, if consumed.