15 Best Cooking Oils for Health in India

Oil is an essential part of Indian cooking, as it affects the taste, texture, and color of the food. Pick the best cooking oil for health to avoid heart diseases and promote a healthier lifestyle. Here you can look at the top 15 cooking oils to prepare finger-licking food without hampering your health and weight loss regime.

Cooking oil has been a vital ingredient in every Indian dish and many dishes worldwide. There are numerous options for cooking oil to assist in health and taste, which you can use for sautéing, baking, and even for drizzling. There are certain varieties of oil like Palm Oil, Olive Oil, Flaxseed Oil, Coconut Oil, Almond Oil, and Vegetable Oil, etc. Choosing the right oil for you or the best cooking oil for health depends entirely on the type of cooking you’re carrying out and the health achievements you are looking for.

While every oil has its properties and benefits, it’s often difficult to settle on one good choice for the health of your family and yourself. It is essential to pick the right oil that can help you avoid various health and heart diseases. This is why we have compiled a list of best cooking oils in India to help you get through this dilemma.

Best Cooking Oils in India

  1. Olive Oil


It is one of the most versatile variants of oil, full of antioxidants. It is most helpful in reducing joint pain, maintaining good heart health, and lowering the risks of Alzheimer’s. Olive oil has a lower smoke point, in comparison to other varieties of oil, thus making it a perfect companion of low and medium heating foods.

  1. Coconut Oil


Image Courtesy: Today Show

When the question is of high heat cooking, the coconut oil triumphs all as it is having almost 90% of fatty acids as saturated, thereby increasing resistance to heat. It is famous for going on for months and years without turning foul. It helps in improving cognition and makes you feel fuller for a longer time.

Recommended: Avadata Organics Coconut Oil, 200ml

  1. Mustard Oil


Image Courtesy: Dr. Axe

Due to its simulation and high digestive properties, mustard oil is the number one choice for Indian households, when it comes to traditional cooking. It helps in preventing and curing a cold & cough, fighting various germs and viruses, curing skin problems, and is rich in many antibacterial properties. This healthiest cooking oil is one of the best weight loss products to consume, in terms of oil & fats.

Recommended: Adya Organics Cold Pressed Mustard Oil, 1 Litre

  1. Palm Oil


Image Courtesy: Mother Nature Network

It consists of a right amount of saturated and monounsaturated fats, which makes it an excellent choice for cooking. Palm oil contains a good amount of Vitamin A, antioxidants, and beta-carotene, which makes it a healthy food ingredient that helps brain function, reduce heart disease, and improve vitamin A level. It is added to peanut butter and other nut butter as a stabilizer.

  1. Almond Oil


Image Courtesy: Healthline

This antioxidant-rich oil is also a great source of Vitamin E. It helps in preventing and rectifying heart problems as well as blood pressure. This can be used for maintaining cholesterol levels and protection against colon tumors as well.

Recommended: Adya Organics Cold Pressed Almond Oil, 100ml

  1. Flaxseed Oil


Image Courtesy: Healthline

The benefits of flaxseed have always been through the roof, and undoubtedly, the same is visible in its oil. Flaxseed oil is rich in Omega 3 fatty acids and has a very low smoke point, making it the healthiest cooking oil. It can be used for salad dressings and dips.  It is also a natural way to treat constipation.

Recommended: Nutriorg Flaxseed Oil, 100ml

  1. Rice Bran Oil


Image Courtesy: Dr. Axe

It is the most versatile oil that can be used for frying and baking because of its subtle taste. Its high smoke point makes it ideal for high-temperature cooking. It also has potential health benefits, such as it improves blood sugar level and prevent heart issues.

  1. Sesame oil


Image Courtesy: FirstCry Parenting

This cold-pressed is perfect for adding flavor to your dish. It is suitable for diabetes and circulatory system. The mild flavor, nutty aroma, and high smoking point work well for Asian food. Moreover, being rich in magnesium, calcium, copper, iron, and vitamin B6, it has numerous health benefits.

Recommended: Pro Nature Sesame Oil, 1 Litre

  1. Sunflower Oil


Image Courtesy: Cordoba

It is one of the best cooking oils in India due to the high abundance of vitamin E, and it contains its nutritional value even at high flame and builds immunity. You can use this oil to fry samosa, chips, and vegetables to keep the taste and nutrition intact.

  1. Groundnut Oil


Image Courtesy: FirstCry Parenting

Also known as peanut oil, this can be the appropriate choice for Asian food. It is high in monounsaturated and polyunsaturated fat and low in bad saturated fat, which helps in lowering LDL (Low-Density Lipoprotein) cholesterol. Being rich in vitamin E, it also acts as an antioxidant for skin.

  1. Avocado Oil


Image Courtesy: Healthline

Want to add vitamin E to your diet, then go for Avocado oil. This unrefined oil is packed with heart-healthy monounsaturated fat and neutral flavor to keep the taste of the food unharmed. It glides really well in dressing and mayonnaise. This can be a perfect choice for those who want to avoid refined food and are looking for a high smoke point in an oil.

You might like: Avocado: Health Benefits & Nutrition Facts

  1. Black Seed Oil


Image Courtesy: Dr. Axe

This oil has shown promising results in improving common health and cosmetic conditions. It is popularly used for weight loss, diabetes, high blood pressure, asthma, and to improve skin condition, etc.

Recommended: Nutriorg Blackseed Oil, 100ml

  1. Canola Oil


Image Courtesy: Healthline

Canola oil has recently overtaken the Indian market. This is considered to be the best cooking oil for health because of its nutritional value. Being rich in Vitamin E and K and Omega-3 fat, it has multiple health benefits, such as controlling blood pressure, protecting your heart, controlling cholesterol, and much more. It has a medium smoking point and can be used for roasting, frying, baking, and sautéing.

  1. Soybean Oil


Image Courtesy: The Week

Soybean is a well-known source of protein for vegetarians and vegans. This versatile oil can be used for a variety of cooking, including frying, roasting, and baking. Soybean oil has a relatively high smoking point that means it can withstand high temperatures without breaking down.

  1. Grapeseed Oil


Image Courtesy: Healthline

This is a new kind in the market. It is filled with good fat and very little saturated fat, making it a healthier alternative over other saturated oils. Also, it is a significant source of Vitamin E. Its mild taste and high smoke point make it apt for sautéing, frying, baking, and salad dressings.

Every oil has its own set of benefits and should be used as per your health requirement and taste buds. A right oil can not only amp up the taste but also prevent and cure various health problems. However, an oil’s smoking point is an important thing to consider at all times. An oil that is heated beyond its smoke point can harm the flavor, degrades the benefits, as well as releases free radicals, which proves to be harmful. That being said, oils produced organically are a much healthier option as they contain fewer adulterators and chemicals. Most importantly, no matter which oil you choose, use them in small portions and occasionally to get their benefits.