We come across different cultures, traditions, languages, lifestyles, and cuisines in India. But you can’t even imagine the number of varieties Indians prefer to eat when it comes to food.
Even the food culture has been divided into the north, south, and further.
It is because of the different styles and materials people adopt for cooking.
Usually, in the south side, especially Kerala, they mostly use coconut oil in their food. In contrast, when you look at the north Indian states of Uttar Pradesh, Bihar, Rajasthan, they may use mustard oil or ghee (an extract from the butter from the cow’s milk). Here I’ll tell you some best cooking oil for health in India which is healthy for your health.
Everyone considers their oil based on their health status and culture; some believe this is the best while others say the other.
But oil plays a vital role in our food, and we should consider eating healthy oil for better health. However, many of us don’t know which is beneficial for us or is not.
So to you help you out with it am here with this article.
Here I’ll tell you some best cooking oil for health in India. So let’s have a look at them.
List out some best cooking oil for health in India.
Here I have mentioned some oils used for cooking in our daily lives. Here’s the list of mostly used oil in India.
Palm oil:
Palm oil is one of the most used oils in India and the best cooking oil for health in India. Palm oil is derived from palm fruit.
One tables spoon of palm oil consists of,
- 120 calories,
- 14g of total fats,
- 7g of saturated fats,
- 5g of monosaturated fat, and
- 1.5 of polyunsaturated fats.
Benefits of palm oil:
- It Helps with vitamin A deficiency.
- It strengthens the immune system.
- It also helps promote brain health.
Side effects of palm oil:
- It is high in saturated fats.
- It is linked with Atherosclerosis.
Ghee:
Ghee is another primarily used substitute for oil (clarified butter) used as a food tradition since ancient times before using oils in India. It is extracted from both cow’s and buffalo’s milk butter. It is one of the best cooking oil for health in India. One tablespoon of ghee contains,
- 135 calories,
- 15g of total fat,
- 9g of saturated fat,
- 45mg of cholesterol.
Benefits of ghee:
- Ghee is rich in sources of vitamins like A, C, D, and K.
- It helps combat obesity.
- It reduces gut inflammation and thereby improves gut health.
Side effects of ghee:
- It causes weight gain.
- Some adulterated ghee contains bad cholesterol, which is bad for health.
Mustard oil:
Mustard oil, also known as Sarson Ka Tel from its original language, is very beneficial for health. It is extracted from the mustard seeds. It is a commonly used oil, especially in northern parts of India, and it is also one of the best cooking oil for health in India. One tablespoon of mustard oil supports the following supplements,
- 124 calories,
- 16g of saturated fat,
- 3g of polyunsaturated fat and,
- 8g of monosaturated fat.
Benefits of mustard oil:
- It improves digestive health.
- It provides relief from headaches.
- It protects against infections.
Side effects of mustard oil:
- It isn’t good for some people’s skin, especially those with allergies. Consider visiting your doctor before using it.
- Many reports have claimed that mustard oil is unsuitable for pregnant women, but this report doesn’t support any evidence.
Peanut oil:
Peanut oil, known as groundnut oil, is a better supplement for food and is also suitable and healthier for health. It is extracted from the peanut, also known as groundnut. It is regarded as the best cooking oil for health in India. One tablespoon of groundnut oil contains,
- 119 calories,
- 14g of fat, and
- 2g of saturated fat.
Benefits of groundnut oil:
- It has nutrients like omega-3 fatty acids and Vitamin E.
- It acts as a better component for diabetes control.
Side effects of groundnut:
- It is unsuitable for people allergic to peanuts as it may cause anaphylaxis or even death.
- It can lead to heart problems in case of overdose.
Almond oil:
Almond oil is excellent magnesium, phosphorus, and vitamin E source.
Most people use almond oil for beauty and hair care, but it is also used in cooking food. It is extracted from dried almonds. It is considered one of the best cooking oil for health in India. One tablespoon of almond oil contains,
- 120 calories,
- 0g of protein and,
- 14g of fat.
Benefits of Almond oil:
- It is suitable for heart health.
- It stabilizes blood sugar levels.
- It strengthens the nervous system.
- It boosts digestion.
Side effects of almond oil:
- People allergic to certain nuts must consider not using almond oil for eating as it can adversely affect their health.
- Almond oil can also affect your heart health if taken in excess amounts.
Sunflower oil:
Sunflower oil benefits your health because it is low in saturated fats and high in fatty acids like polyunsaturated and monounsaturated fatty acids. Sunflower oil is one of the best cooking oil for health in India. It is extracted from sunflower seeds. One tablespoon of Sunflower oil contains,
- 120 calories,
- 14g of fats
- vitamin E and,
- Vitamin K.
Benefits of Sunflower oil:
- It promotes bone health.
- It strengthens our immune system.
Side effects of Sunflower oil:
- It leads to many obesity and is also concerned with many health risks.
- Many reports have suggested that a high amount of sunflower oil in the diet is associated with cancer risks.
Soyabean oil:
Soybean oil is also one of India’s best cooking oil for health. It is extracted from soybean seeds. It is widely consumed and used best cooking oil for health and is the second most-consumed vegetable oil. Processed soybean oil is also used in printing inks and oil paints as a dry oil. One tablespoon of soybean oil contains,
- 104 calories,
- 14g of total fat,
- 6.2 of polyunsaturated fat, and
- 1.5 of monosaturated fat.
Benefits of Soybean oil:
- It strengthens bone.
- It promotes skin health.
- It also reduces cholesterol in our bodies.
Side effects of Soybean oil:
- It leads to obesity if consumed in excess quantity.
- It contains omega-6 fatty acids; it is harmful if taken in excess amounts.
Olive oil:
Olive oils are extracted from the popular olive fruit. It is one of India’s most commonly used best cooking oil for health in India. It is used for cooking, salad dressing, frying food, etc. One tablespoon of olive contains,
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- 119 calories,
- 14g of total fat,
- 1.9g of Saturated Fat,
- 1.4g of Polyunsaturated Fat, and
- 9.8g of Monounsaturated Fat.
Benefits of Olive Oil:
- Olive oil helps to prevent stroke.
- It doesn’t cause obesity and weight gain.
- It helps to prevent Rheumatoid Arthritis.
Side effects of Olive oil:
- Olive oil is related to causing skin problems like acne.
- It also causes skin allergies and rashes in many people.
Frequently Asked Questions on Best cooking oil for health in India:
Which is the best cooking oil for the health of heart patients?
Oils like canola, olive, and avocado are among the best-recommended oils for heart patients.
Which is the best oil for weight loss?
Canola oil and coconut oils are considered the best oil for people aiming for weight loss. These oils possess a minimal amount of saturated fats; they help weight loss faster than the other oils.
List out some best cooking oil brands in India.
- Saffola
- Fortune
- Sundrop
- Dhara
- Vimal Oils and Seeds.
- Nutrela
- Emami
- Nature Fresh
- Sweekar
So these are some best cooking oil for health in India.
In this article, we’d a collection of some common and best cooking oil for health in India. I hope you find the article helpful. If you have any suggestions or comments, you can ask us, and I’ll try to answer you as soon as possible. Stay connected to read articles like this on this website. See you soon with my upcoming work.
Thank you!