Best Oils For Indian Cooking

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Best oils for Indian cooking – With the variety of oils available in grocery stores, it is often overwhelming to pick the one that would be right in terms of nutrition value, taste, and smoke point. This post is an attempt to eliminate confusion and help you pick the right oil for Indian cooking.

Oil is dripping out of a glass bottle of oil

Indian food is known for its diversity. How a dish is cooked depends primarily on the region and cooking style. Choosing the right kind of oil is important since it not only makes a huge impact on the nutritional value of the dish but also the taste and aroma. 

How to choose the right oil for Indian cooking

Be mindful of the fat content

Oils are made of fats, and some are better than others. Use the following guidelines – 

1) Use unsaturated fats such as monounsaturated and polyunsaturated fats

  • Monounsaturated fats are heart-healthy fats that you can find in oils such as peanut, avocado, olive, rice bran, and almond.
  • Polyunsaturated fats are essential fats that our body can’t generate. They are found in vegetable oils such as sunflower, safflower, soybean, walnut, and corn. They lower LDL (bad cholesterol), increase HDL (good cholesterol), and also, help keep blood sugar in check. 

2) Limit saturated fats, especially the ones made from animal fats (e.g., lard, duck fat, etc). These are detrimental to cardiovascular health. Coconut oil and ghee are saturated fats that promote good health (source – why coconut oil is not poison and why ghee is good for you). 

3) Avoid Trans Fats – They are unsaturated fats that are converted into saturated fats by hydrogenation to increase their shelf life. Trans fat raises LDL (bad cholesterol) and lowers HDL (good cholesterol). Examples of trans fats are Vanaspati, margarine, shortening, etc. It is cheap and is therefore commonly used in restaurants, processed foods, store-bought cakes, and pastries – in short, wherever food is mass-produced.

Use unrefined (cold-pressed oils) instead of refined oils 

Cold-pressed oils (kacchi ghani) are extracted in a heat-controlled environment, yielding a high-quality oil that retains nearly all its natural nutrients. Extracting refined oils involves using high heat and chemical solvents. This destroys the flavor and nutrients in oils. More info in this video – All about oils.

Choose oils based on what you are cooking and what technique you are using 

Oils with a low smoking point can be used for sautéing, whereas oils with a high smoking point should be used for deep-frying.

Note – The smoke point is the temperature at which oil starts to burn and smoke, imparting a burnt flavor to the dish.

  • Oils with low smoking point (burns easily) – Cold-pressed oils (with the exception of coconut and avocado).
  • Oils with high smoking point (don’t burn easily) – Ghee, Coconut Oil, Avocado oil

Indian cooking has typically made use of coconut, peanut/groundnut, sesame, mustard oils, and ghee for cooking, depending on what was available in the region. Keeping our cultural heritage in mind and also bearing in mind the advent of new oils such as avocado and rice bran oils, here are my recommendations – 

Note – There are a host of other oils that are available in the market, such as canola oil, corn oil, and soybean oil. They do have their own benefits, but the oils listed above are best suited for Indian food. 

I think it is best explained in an infographic, so here’s one for those who are visual learners. 

An Infographic showing the different oils to be used for different techniques

How to store oil?

Store oil in a cool, dry place and away from direct sunlight. Follow the directions of the manufacturer on the expiry date.

Should we blend oils?

My only argument against it would be that cold-pressed oils have a strong aroma and flavor, which might impact the dish’s taste. Instead, you could always stock different kinds of cold-pressed oils and choose the oil to cook based on the region that the dish originates from.

Should we switch oils frequently – say, every 3 months?

Instead of changing the oil every 3 months, switching oils for every meal is best so that you get a healthy dose of polyunsaturated fatty acids such as Omega-3 (nut-based oils) and Omega-6 (vegetable-based oils) daily.

Can you reuse cooking oil after deep frying?

It may not be practical to throw away deep-fried oil, so most folks reuse it. The problem with reusing oil is that the smoke point reduces every time it is reused. Reusing oil that has been heated past its smoke point produces free radicals that are detrimental to our health in the long run.

So, here are the guidelines I follow –

  1. Use only oils that have a high smoking point for deep-frying.
  2. Please don’t reuse the oil for deep-frying again; instead, use it for everyday cooking (sautéing and pan-frying).

To reuse oils, follow the instructions below

  1. Let it cool down completely.
  2. Strain to remove food particles and prevent the oil from going rancid.
  3. Store in a cool, dry place.
  4. Reuse the oil for similar food items.
  5. Get rid of it after 2 months or after 2 uses. Also, discard if the oil becomes thick and sticky.

How to dispose of cooking oils?

Do not drain it in the kitchen sink or toilet bowl. Instead, put it in a sealable container and discard it in regular garbage.

Quick Summary

  1. Avoid trans-fat and use unsaturated fats for your daily cooking.
  2. Limit saturated fats from animal fats. Not all saturated fats are bad for you – for example, ghee and coconut oil.
  3. Avoid refined/fortified oils and choose unrefined, cold-pressed oils instead.
  4. Buy cold-pressed oil in small batches because it can go rancid quickly.
  5. Oils with low smoking points should be used for sautéing, whereas oils with a high smoking point are used for deep-frying.

Indian Cooking 101 series

New to Indian cooking? Here are a few helpful posts to get you started!

This post was originally published on 07/06/2019, and the text and images were updated on Nov 6, 2023. 

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  1. All these days i was really in a big dilemma & I’m so confused to hear different opinions from the sources I have gone through. But here I ended up with great satisfaction. Every point you mentioned is 💯%true ,With all my doubts cleared I thank you for this blog. Keep going on. 🙏

  2. are cold pressed oils (through wooden based machine) filtered properly and safe to use? As I have seen small shops where the oils are made through this process but they don’t see much of the filtration to remove the impurities

    1. Sandeep – it depends on where it is manufactured. When you buy it from a name brand store, I am sure all the oils sold there are filtered properly and safe to use.

  3. Thank you for this detailed guide, Anu. It is indeed helpful.
    My question is, are the expeller pressed oils like sunflower, groundnut suitable for deep frying even though cold pressed version of these aren’t?
    Thank you.

    1. Praneetha – You are welcome. Picking an oil for deep-frying depends on its smoke point. If the smoke point is above 350 degrees F it is suitable for deep-frying.

  4. Hi Anushree
    Excellent well researched article. There are so many brands of cold pressed oils. How do you select which is the best one.

  5. Really very useful article Anushree.Many people have lot of doubts regarding cooking oils.Your article clarified most of their doubts.Thank you

  6. Hi Anushree,
    This is Sharat. I am based out in Pune.
    Just wanted to know what are the best options to use for normal regular cooking for making Indian Curries(Sabji) like bhindi, bengan, Alu Shimla mirch, bottle gourd, bitter gourd, panner normal sabji.. etc) in your sequence on the basis of long run health and wellness factor so that we can be fit in longer run from the options below:
    1. A2 desi cow ghee (with some exact name which I can purchase from market)
    2. cold pressed Rice bran oil
    3. cold pressed coconut/groundnut oils
    4. wooden pressed organic coconut/groundnut oils

    It will be helpful when you will arrange the above options from long run health perspective also please add some exact ghee or oil name which I can purchase from market and start using. It will be really be a great help and I will be thankful to you for the life time.

    Please let me know on this.
    Thanks a lot in Advance.

    1. Great question, Sharat. I would highly recommend you talk to your doctor or dietitian and get guidance on this matter.

  7. Hi anushree, great article. One question, I have been unable to find a good cold pressed rice bran oil for deep frying. All i see is refined oils.
    Coconut oil isn’t an option due to the family’s taste preferences and the A2 ghee is just too expensive as a frequent option.

    Could you suggest how I can get hold of some good quality rice bran oil?

    1. I think mustard oil works best for pickles. If you have followed the pickling process properly and no moisture was introduced your pickle should last without refrigeration.

  8. Hello Maam,
    Kindly recommend Oils to be used for Maharashtrian foods. Like for daily use and for deep frying. I have done few research (reading articles only) and have observed that for deep frying use Rice bran oils and for regular use Sunflower oils. Also help whether Blended oils sold by companies like Maricco under brand name Saffola Gold, Active, Total and by Agro under brand name Sundrop Gold lite, Superlite advanced, Lite, Sundrop Heart etc are good for daily use.

    1. Hi Swapnil – How about peanut oil? It goes really well with Maharashtrian cuisine. Keep it simple and use what your mom/grandmother used. For deep frying use either coconut or rice bran oil. Stick to cold-pressed oils.