Choosing the right type of cooking oil means a lot for your health, particularly if you have an Indian kitchen where you do a lot of frying, sauting, and roasting every day. However, not all oils have the same effect on our health; some are actually healthy for your heart and digestive system, whereas excess use of others can lead to increased cholesterol and blood pressure. This very uncomplicated guide will introduce you to the top healthy cooking oils available in India, the benefits of using cold pressed oil, and ways to make good decisions for your family.
Why does cooking oil matter?
Liquid oils generally have a significant fraction of fats. Yet, it is mostly the kind of fat that determines if the oil is a good one in terms of health. Healthy fats correspond to monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), and apart from lowering bad cholesterol (LDL), they can also reduce the risk of heart disease. A diet high in saturated and trans fats might raise the chances of heart disease and obesity. Therefore, opting for oils that are not only abundant in healthy fats but also possess a high smoking point for techniques like deep frying and tempering (Indian style) is the way to go.
What is cold pressed oil?
Cold pressed oils are derived from seeds or nuts by pressing them physically at low temperatures without heating the seeds or using a solvent. Since the seeds don’t get heated to high temperature, these oils usually retain most of their natural vitamins, antioxidants, and essential fatty acids that are present in the final product.That is why cold pressed oil is not only very nutritious but also healthier than many cooked and chemically treated refined oils. Apart from the great flavour, cold pressed oil is frequently preferred for daily cooking as it can help in keeping the heart healthy and enhancing digestion.
Popular healthy cooking oils in India
There are quite a few oils that are often suggested for Indian kitchens:
1. Mustard oil
Mustard oil is very low in saturated fat and high in MUFA and omega-3 fatty acids which are beneficial for the heart. Besides, it has a high smoke point, making it suitable not only for frying but also for tempering and making pickles. A lot of cardiologists even recommend consuming cold pressed mustard oil for heart health.
2. Groundnut (peanut) oil
Groundnut oil is preferred by many Indian states because it has almost no flavor and a smoke point is the high. Apart from being rich in MUFA, it also contains antioxidants that fight bad cholesterol and promote heart health. Cold pressed groundnut oil has gained special popularity as a healthy option for everyday use.
3. Sesame (til) oil
Sesame oil is a symbol of Indian tradition and culture, a store of good fats and antioxidants. It supports joints and heart, facilitates digestive system, and presently cold pressed sesame oil is getting popularity for its strong flavour and extra nutrition.
4. Coconut oil
Coconut oil contains a high concentration of MCTs, which are sources of instant energy for the body and, at times, can support the brain and digestive system. Furthermore, apart from being suitable for medium temperature cooking, it also forms the base for many traditional Indian, particularly South Indian, dishes.
5. Ghee (clarified butter)
Ghee is one of the oldest Indian fats that many people still rely on because it adds an excellent flavour to food. In little quantities, ghee can be included in a healthy diet since it has fat-soluble vitamins and may aid in digestion.
Why opt for cold pressed oils?
Besides smelling and tasting better, cold pressed oil’s most significant benefit is that it preserves a high percentage of the natural goodness present in the seed or nut. Research and a nutritionist have revealed that cold-pressed oils may still retain 30-40% higher amounts of nutrients and antioxidants than most refined oils. Antioxidants act as a protective layer of the body against free radical damage at the same time, they strengthen the immune system and are believed to reduce inflammation. Besides, since cold pressed oils typically do not include the use of harsh chemicals or a heavy refining process, they are quite likely to be more friendly to your digestive system than most of the other oils.
The main thing to do in ensuring that you get a bottle of cold pressed oil is to look at the label where you might see the words “cold pressed” or “kachi ghani”. Besides, look at the expiration dates. It is very nice to keep the oil in a cool and dark place. Also, whenever you are not using the oil, make sure to close the container tightly so that the oil does not go bad.
How can one properly reuse cooking oil?
Deep frying in reused cooking oil is a good saving option in many Indian households however it may be dangerous if one is not careful about the way oil is being used. In fact, when oil is heated again and again, harmful substances and trans fat like compounds which are linked with the increased risk of heart diseases and liver problems can be produced.
Here are some easy and healthy tips to make sure the reuse of cooking oil:
Actually, reuse of oil for deep frying for more than 2-3 times is not safe and recommended.
Please always strain the oil after frying so that you throw away the remaining food particles.
Store your oil in a clean and dry bottle and be sure that it is placed away from light and heat.
If the oil smells extremely strong, has a very dark color or when it is heated, it is releasing smoke very fast, then the oil should be discarded and not reused.
It has been proven that the use of cold pressed oils or other good-quality oils in small quantities and their minimal reuse can be a good strategy to maintain one’s health.
How to choose the best oil for your family?
One oil does not do it all. Try switching between two or three kinds each week rather than sticking to just one. Like this:
Fry things in mustard oil – or switch to groundnut if you prefer. Heating spices at the start of cooking, either method would be equally effective.
Slow cooking with sesame oil will add a nice touch of flavor. In contrast, olive oil is fabulous if you want to add a flavor complexity to your dish that is very nice. To change the taste of some greens on your plate, olive oil is the one that really packs a punch and not just one that stays silent.
A few drops of ghee sprinkled here and there is a wonderful trick to help you make a meal really stand out. Conversely, if you are looking for just a touch of extra flavor without overpowering the main ingredients, then coconut oil is probably the one for you.
Usually, you have to visit the label first. Avoid bottles that say “partially hydrogenated” ingredients or contain a high amount of saturated fat. Always choose cold pressed if there is a possibility. Small change, but one which decides how healthy you are going to be in the coming years.
Conclusion
Picking the appropriate cooking oil is a pretty simple approach to initiating healthy cooking. Naturally, cold-pressed oils should be your first choice since they retain most of the vitamins, antioxidants, and healthy fats present in seeds and nuts.
Whether it is mustard, groundnut sesame, coconut or even ghee, cleverly combining these oils and using them sparingly can really be beneficial for keeping the heart healthy, digestion smooth, and overall health in check.
If your family lives in India and you are eager to buy excellent, natural cooking oils, then Matrika Natural Foods is the right place for you as they have a wide range of trustworthy products which highlight purity and original flavor. When you are able to pick the right oil and cook with it properly, the Indian dishes you make will be not only very tasty but also very healthy.
