Nutritionist Recommends Best Oils For Healthy Cooking

Cooking fats like oil and ghee play a crucial role in our kitchens. While ghee has long been considered a staple in indian households, is it the healthiest choice for everyday cooking? Here's what nutrition experts have to say — and which oils you might want to consider for better health.

🧈 1. Ghee: Traditional but Tricky

Ghee is rich, flavourful, and has a high smoke point — making it ideal for indian cooking styles like tadka and frying. It contains fat-soluble vitamins like A, D, E, and K. But nutritionists warn that it’s high in saturated fats, which can contribute to high cholesterol and increase the risk of heart disease when consumed excessively.
Verdict: Enjoy in moderation, especially if you're healthy and active — but not ideal as your main everyday cooking fat.

🫒 2. Olive Oil: A Heart-Healthy Hero

Extra virgin olive oil is packed with monounsaturated fats and antioxidants, making it one of the healthiest oils, especially for light sautéing or drizzling on salads. However, it has a low smoke point, so it’s not suitable for high-heat indian cooking.
Best for: Dips, dressings, light sautéing.

🌻 3. Sunflower Oil: Neutral and Nutrient-Rich

With a high smoke point and neutral flavor, sunflower oil is great for everyday cooking. It’s rich in vitamin E and polyunsaturated fats, but should be used in rotation with other oils to maintain a balance of fatty acids.
Best for: Deep frying, general indian cooking.

🥜 4. Peanut Oil: Power for High Heat

Peanut oil is another smart choice for indian kitchens. It has a high smoke point and is rich in monounsaturated fats, making it stable during high-heat cooking and frying.
Best for: Stir-fries, deep-frying, high-heat cooking.

🌾 5. Rice Bran Oil: A Balanced All-Rounder

Rice bran oil is gaining popularity due to its balanced fat profile and high smoke point. It contains oryzanol, an antioxidant that supports heart health.
Best for: Stir-frying, curries, deep-frying.

🔄 6. Rotate Your Oils: Variety is Vital

No single oil is perfect. Nutritionists recommend rotating between different oils like mustard, olive, sunflower, and rice bran to get a range of healthy fats. Also, limit your total oil intake to 2–4 tablespoons per day.

✅ Final Word

While ghee can be a part of your diet, especially for flavour and tradition, it's not the best daily driver for cooking. Choose heart-healthy oils and keep your fat intake balanced — your heart will thank you.

 

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