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Top 6 Best Cooking Oil in India to Choose for a Healthy Life

By Nikhil S -

Cooking oil in Indian cuisine is as basic as salt. You require oil to sauté, fry or even cook your vegetables. Cooking oil is vital to add flavour to Indian food. However, you cannot just pick any cooking oil as your health and your family depends on it. The wrong oil choice can cause cholesterol issues, heart vessel blockages, etc. Therefore, you need to make the healthiest choice.

In this comprehensive guide, we talk about things you need to keep in mind for choosing the best cooking oil in India, and we list the top 7 healthiest choices to opt from.

How to Choose the Best Cooking Oil?

You need to know the roots of where your oil is coming from and how it is processed. Knowing the ingredients is also imperative before choosing the best cooking oil. Here are the 4 major things to take care of.

1. Understanding Fats

Fats are two types: one that is good for your health and another that causes damage. Let's learn what to choose.

Avoid unhealthy fats:

  • Saturated fat: These fats are unhealthy, and you should avoid foods like cheese, yoghurt, butter, red meat, poultry skin, coconut, kernel oils, etc.
  • Trans fat: Partially hydrogenated oils form trans fats. They are found mostly in packaged food, so go through the product ingredient list to ensure its constituency.

Choose healthy fats:

  • Monounsaturated fats: You find these fats in avocados, nuts, etc. Extra virgin olive oil is the best source of these fats.
  • Polyunsaturated fats: Food that contains omega 6 and omega 3 fatty acids do wonders for your health. Eat chia seeds, flax seeds, walnuts, or oily fish to make your diet omega rich.

2. Know Your Oil's Smoke Point

To know the goodness of your oil, you need to check the suitability of your oil's smoke point to get the best health benefits out of it. Check your oil's smoke point to know better.

3. Check the Extraction Method of Your Oil

Know the refining process of your oil and see if it suits the seeds it has been extracted from. The 3 common extraction methods are: cold pressed, expeller pressed, and chemical solvent.

Top 6 Best Cooking Oil in India

This comprehensive guide lists the 6 best cooking oils in India that would do wonders for your health. These cooking oils boost your heart's health and provide the right fats to your body. Check them out here:

1. Gir Organic A2 Ghee

Gir Organic A2 Ghee Cooking Oil

Ghee is one of the best options for cooking as it improves digestion and brain functioning. Therefore, the best cooking oil in India is ghee which comes from the milk of the A2 cow of Gir. The Gir organic A2 ghee is the most organic and nourishing oil for cooking as the cows that produce this eat herbal plants, making it the best cooking oil in India.

Pros:

  • Organic
  • Helps with joint pains
  • Ayurvedic properties
  • Beneficial for pregnant women

Extraction Method:

  • Earthen pots
  • Wooden churned

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2. Conscious Food Mustard Oil

Conscious Food Mustard Oil

Mustard oil can be used as an effective oil option to use regularly. The conscious food mustard oil is made without the addition of any chemicals, making it one of the best cooking oil in India. The extraction method undertaken preserves the antioxidants in the content and nutrients in the oil. This oil boosts hair health and skin care.

Pros:

  • Chemical free
  • Full of antioxidants
  • Preserved nutrients
  • Rich in Omega 6 fatty acids

Extraction Method:

  • Cold pressed

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3. Fortune Sunlite Refined Sunflower Oil

Fortune Sunlite Refined Sunflower Oil

Sunflower oil will help boost heart health. Fortune Sunlite Refined Sunflower Oil comes with a light and easy texture making it easy to digest. It improves immunity while increasing heart health. This makes it one of the healthiest options and one of the best cooking oil in India.

Pros:

  • High in vitamin
  • Great for skin
  • Light texture
  • Polyunsaturated fatty acids

Extraction Method:

  • Cold pressed

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4. Figaro Extra Virgin Olive Oil

Figaro Extra Virgin Olive Oil

This olive oil is a healthy option and rich in MUFA, and PUFA, which boosts your heart health. It has an exquisite flavour and mouth-watering aroma to make your boring meals tasty and healthy.

Pros:

  • Heart conscious
  • Lower cholesterol
  • Healthy fats
  • Can be used for sauteing and dressings

Extraction Method:

  • Cold pressed

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5. Nutriorg Organic Flaxseed Oil

Flaxseed provides the heart with its dose of protein and fibre. It also helps in weight control. Nutriorg Organic Flaxseed Oil improves the arteries' health, is loaded with omega-3 fatty acids, and is the best cooking oil in India.

Pros:

  • Organically cultivated flaxseeds
  • Helps with appetite
  • Provides fibre dose

Extraction Method:

  • Wooden cold pressed

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6. Viruksham Cold Pressed Palm Oil

Viruksham Cold Pressed Palm Oil

Palm oil considering its health benefits is a rich source of Vitamin E and antioxidants. Viruksham palm oil is one of the best cooking oil in India because of its premium quality. It is also rich in taste and aroma.

Pros:

  • Versatile product
  • Rich in taste
  • Organic
  • Maintains the natural property of oil

Extraction Method:

  • Kachi Ghani

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Conclusion

Choosing the right oil is an extensive task. You need to make sure that it fits your diet plan holistically. It will be a cumbersome first step, but it is a step in the right direction. Use the information in this article to choose the healthiest oil for you and your family. Choose the nourishment which is not at the expense of taste.

FAQs

Q. Should I determine my oil based on fats?

Ans. You should be vigilant about the fats in your oil but also keep a holistic check on your entire diet plan and then make a choice.

Q. Do spray oils have no trans-fat?

Ans. Many spray oil brands claim to have no trans-fat, but the only way to ensure that is by checking the pack of ingredients before buying.

Q. Is sauteing better than frying?

Ans. Yes, sauteing is a better option than frying. So, choose to cook your food with sauté over frying methods.

Q. Is sesame oil good for diabetes?

Ans. Yes, sesame oil has therapeutic properties and is good for a person with diabetes.