6 types of popular cooking oils and which is best for Indian cooking

When it comes to Indian food, oil plays a key role in defining the taste and nutrition. They are calorie-dense and provide the body with concentrated energy to fuel daily activities, and the presence of healthy fat helps with better absorption of nutrients. Each oil has a different smoke point, which helps in defining which one is better for frying, sautéing, roasting, or slow cooking without breaking down or producing harmful compounds. Take a look at the popular cooking oils and which is best for Indian cooking.

Flavor: Strong and pungentSmoke Point: 250°CIt is best for traditional North Indian dishes and is often used in Bengali, Punjabi, and North-East Indian cooking. It is mostly used for pickles, curries, and frying. It is rich in monounsaturated fats and has antibacterial, antifungal, and anti-inflammatory properties and a high smoke point, making it ideal for high-temperature cooking like frying and sautéing.

Flavour: Distinct coconut aroma (virgin); refined is neutral.Smoke Point: Virgin-175°C, Refined -230°CThis oil is best for South Indian dishes including curries and fried seafoods. Coconut oil contains medium-chain saturated fats that are metabolized quickly for energy. It is stable under heat, making it suitable for frying.

Flavour: Distinct fruity, grassy (extra virgin); refined is milderSmoke Point: Extra virgin ~190°C, Refined ~240°COlive oil is best suited for dressings, light sauteing, and fusion dishes. It is said that extra virgin olive oil is praised for its antioxidants and monounsaturated fats that promote heart and cognitive health. However, it has a low smoke point compared to other oils, making it less ideal for typical Indian high-heat cooking techniques.

Flavor: NeutralSmoke Point: 230°CFirst of all, it is inexpensive but has higher omega-6 fatty acids and is rich in unsaturated fats which help reduce LDL cholesterol and raise good HDL cholesterol. It is also a substantial source of vitamin E, an antioxidant important for immune function, brain health, and skin protection.

Flavor: Mild, slightly nutty.Smoke Point: ~230°CIt is best for deep frying, stir-frying and all types of South Indian cooking. It contains monounsaturated and polyunsaturated fats that help improve heart health by lowering bad cholesterol and raising good cholesterol.

Flavor: Rich, nutty, slightly caramelized

Smoke Point: 250°CIt is best for tadka in dal and curries and is also suited for frying and sauteing and Indian sweets. It contains healthy fats, fat-soluble vitamins (A, D, E, K). Traditionally it is believed to aid digestion and immunity. It is said to be rich in butyric acid, a short-chain fatty acid known for anti-inflammatory properties. Butyrate also supports gut health by nourishing intestinal cells and promoting beneficial bacteria, thus boosting immunity.

According to research published by PMC, stability under high heat and fatty acid profile are critical factors for Indian cooking. Oils high in saturated fats like ghee and coconut oil are stable during frying, and some saturated fats (medium-chain) like in coconut oil do not show adverse health effects. Also, mustard oil due to its favorable ratios of fatty acids and relative stability is a preferred choice. Refined oils high in polyunsaturated fatty acids degrade easily and should be avoided for frying as they can produce toxic substances.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.