Cooking a healthy meal depends to a great extent on the cooking oil you use. There are several healthy options available that should find a place in your kitchen. Cooking oils are quite similar when it comes to calories and fat content but they vary in odor, flavor and cooking properties. The oil you choose depends on the meal you are cooking. Some are more suited for shallow frying and others for deep frying.

Cooking oils are the source of Vitamin E and essential fatty acids. They contain polyunsaturated and monounsaturated fats which are good for cholesterol and blood pressure. They can help reduce the risk of stroke and heart disease. Saturated fats are not very healthy and it is good to keep them to a minimum. While identifying healthy cooking oils, you should make sure that your choice contains more unsaturated fats.

Cooking oils are used in several meals that we cook on a daily basis. Apart from sunflower oil, there are several nuts and fruit-based oils that can form a part of your diet.

Here is a list of the five best cooking oils in India that you should prefer in your diet:

1. Olive oil

Olive oil is on the top list of our best edible oils for various reasons. People with heart-related problems prefer olive oil more in their diet. It provides benefits by maintaining good cholesterol levels in our body and enhancing brain health as its ingredients are omega-3 and omega-6 fatty acids

There are various types of olive oil that are available in the market but each of them serves different benefits. The highest grade oil, extra virgin oil is mainly used for dressing salads, bread, and dips. It is extracted directly from the fruit and is not saturated which gives a strong smell to it. Olive oils are used in salads, marinating meat, fish, and vegetables; for sides and appetizers as well.

There are several brands of olive oil available in India including Borges, Figaro, and Disano.

2. Rice bran oil

Rice bran oil is another cholesterol-friendly oil and includes a variety of other nutrients as well. It is an excellent source of unsaturated fats and vitamin E. It helps in maintaining blood sugar levels and insulin resistance in our bodies. Unlike olive oil, rice bran oil is good for frying and baking since it constitutes a mild earthy flavor in it. Rice bran oils are best for soups, dressing, and even oatmeal. It is one of the best edible oils.

Rice bran oil is widely used in recent years because of all the health benefits it serves in a single oil. Rice Bran oil is best for improving oral health and bad breath.

The popular rice bran oil brands in India are Fortune, Liberty, Dhara and Gemini.

3. Sunflower Oil

Sunflower oil is quite popular among Indian households for cooking purposes since it is cheap and easily available. Sunflower oil is extracted from sunflower seeds. It is high in saturated fats and contains PUFA and MUFA which are good for heart health. This helps to build a strong immune system and prevent coronary artery disease and strokes by maintaining a healthy blood lipid profile. Sunflower seeds are a good source of Vitamin B complex, folic acid, niacin, pyridoxine and other minerals

Since the saturated fat content is similar to olive oil, you can use it as an alternative in your salads. It is perfect for sauteing and frying. Consumption of sunflower oil in limited quantities is good for health.

Several brands of sunflower oil are available including Saffola, Gemini, Liberty, Fortune and Sundrop.

4. Sesame oil

Sesame oil is extracted from raw or toasted sesame seeds. The raw sesame seeds are enriched in vitamin B, proteins and are full of antioxidants. Sesame cooking oil is great for protection from sun damage as well. Regular intake of sesame oil in our diet will improve bone health since it has enough calcium included in it.

 Sesame seeds are enriched with copper, zinc, magnesium, and iron, and sesame oil has fewer percentage ingredients comparable to sesame seeds. Sesame oils are ideally used for stir-fries. It is quite flexible in use as it can be used for salads, marinades while you experience the taste by adding even a small quantity to it.

The best brands available in India include Idhayam and Tilsona.

5. Canola oil

Canola oil is one of the best cooking oils that has the highest boiling points and is a chemically refined oil. It is enriched in omega-6 fatty acids as it enhances inflammation if included in large quantities in your diet. Canola oil is mostly used for cooking in a higher heat flame such as roasting and frying. It doesn’t possess a strong taste so it is recommended for use in salads and dressings.

Some recent studies reveal that canola oil increases inflammation and has negative impacts on heart health. Canola-rich oil causes significant harm to memory health. But intaking canola oil in low quantities in your diet is just the same as any other vegetable oil. Canola oil is best used in grilling and baking as well. You can even use it for coating pans before baking in the oven.

The most popular brands are Borges and Hudson.

The best cooking oils in India are available in grocery shops and supermarkets and can also be purchased from online grocery shops. 

Cooking oil forms an essential part of our diet intake imparting flavour and taste to food. It is important to be aware of the nutritional content and health benefits of the oil you consume. Using a variety of cooking oils depending on the meal you are cooking will help you experiment with different oils. Make sure you pay attention to the cooking oil you use to have the best combination of health and taste.
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Grains, Oils and Masalas.