vibrant flavor and spices make Indian dishes exotic and set it apart. However, it is also important to note that the choice of cooking oil plays a crucial role in its flavors. The careful selection of an oil has the power to completely change the taste of a dish, improving its flavors and adding to its overall nutritional value. In this comprehensive and detailed guide, we will take an in-depth look at the complexities of cooking oils.
We will thoroughly examine the differences between cold-pressed and refined oils, delve into the importance of Omega-3 fatty acids and monounsaturated fatty acids (MUFA), demystify the concept of trans fats, and shed light on the significance of smoke point of the oil. In this article, we will primarily emphasize the importance of incorporating cold-pressed mustard oil, sesame oil, peanut oil, and ghee into Indian cuisine. Our main objective is to showcase their significant smoke points and the numerous benefits they offer, particularly through their high content of MUFA.
Jump to:
- Basics - Cold-Pressed vs. Refined
- Basics - Omega-3 Fatty Acids
- Basics - Trans Fat
- Basics - Polyunsaturated Fatty Acids (PUFA)
- Basics - Saturated Fatty Acids (SFA)
- Basics - Monounsaturated Fatty Acids (MUFA)
- MUFA,PUFA and SFA values of cooking oils
- Basics - Smoke Point
- Smoke Points of commonly used oils
- Choosing the right oil for Indian cooking
Basics - Cold-Pressed vs. Refined
In order to choose the best oil, it is important to have a clear understanding of the extraction process, specifically the difference between cold-pressed and refined oils. Cold-pressed oils, including extra virgin olive oil, unrefined coconut oil, and our standout options like mustard oil, sesame oil, and peanut oil, are obtained through a process that avoids the application of heat, thus retaining their inherent flavors and nutritional advantages.
On the other hand, it is important to mention that when it comes to refined oils, they undergo a meticulous process that often involves the application of both heat and chemicals, resulting in a flavor profile that is generally has a more neutral taste. Although refined oils such as vegetable oil and sunflower oil are known for their versatility, cold-pressed oils are highly praised for their numerous health benefits and unique flavors, which makes them the perfect choice for Indian cuisine.
The only thing that works in favor of refined oils for everyday cooking is the smoke point. The smoke point of refined oils is more than cold pressed oils. However, refined oils are chemically refined. Hence there is not much benefit that we will get from a refined oil with higher smoking point.
Reference on National library of medicine.
For example, here is a comparision of mustard oils, on the left is a unrefined oil and one the right is a refined oil. Notice the transfat amount that is present in the refined oil, while the cold pressed oil on the left has ZERO transfat.
Basics - Omega-3 Fatty Acids
When it comes to cooking in a healthier way, it is important to acknowledge the crucial role that Omega-3 fatty acids play. Flaxseed oil, which is well-known for its high Omega-3 content, has become a staple in numerous kitchens due to its nutty flavor and the multitude of health benefits it provides. By incorporating Omega-3-rich oils like mustard oil and ghee into your Indian cooking, you can not only enhance the flavors but also promote heart health and decrease the risk of heart disease.It will also help improve your overall well-being.
Basics - Trans Fat
One important factor to keep in mind when striving for healthier cooking is the need to steer clear of trans fats. Certain palm oils, which are known to contain trans fats, have the potential to raise levels of bad cholesterol and increase the likelihood of developing heart diseases. Choosing to use cold-pressed oils in Indian cooking not only supports the goal of maintaining good health but also ensures the absence of trans fats.
Basics - Polyunsaturated Fatty Acids (PUFA)
Another category of essential fats, known as polyunsaturated fatty acids (PUFA), plays a crucial role in maintaining overall health. Including oils that are high in polyunsaturated fatty acids (PUFA), like sunflower oil and soybean oil, in your diet can promote balance and potentially aid in the management of cholesterol levels. PUFA comprises of Omega 3 and Omega 6 fatty acids and both have their own benefits , but its desirable to have a ratio of omega3:omega6 fatty acid. Too much of Omega 6 is not suggested healthy, hence there has to be a balance.
Reference on PUFA on webmd
Reference on PUFA
Basics - Saturated Fatty Acids (SFA)
The topic of saturated fatty acids (SFA) has been the subject of frequent debate and disagreement in the field of nutrition. While excessive consumption of SFAs can have negative health implications, it is worth mentioning that there are specific oils in Indian cuisine that contain a moderate level of SFAs, which are essential for its authentic flavor and cooking techniques.
Ghee is an excellent example of a food item that contains saturated fats, but it is well-balanced in its composition. In order to ensure that our choices are well-informed and in line with our overall health goals, it is crucial to have a clear understanding of the role that SFA plays in cooking oils. So , its not all bad to consume oil/fat with high saturated fat in moderation or limited levels . If you are maitaining a certain condition that requires you limit saturated fat, then its better to avoid these.
Reference for usage of ghee in moderation
Basics - Monounsaturated Fatty Acids (MUFA)
Monounsaturated fatty acids (MUFA) have been widely recognized and praised for their positive impact on heart health, leading to their increasing popularity. Oils that are rich in monounsaturated fats (MUFA), like olive oil and avocado oil, have become increasingly popular due to their numerous health benefits. However, it is important to note that the main focus in this context is on the often-overlooked gems, namely mustard oil, sesame oil, and peanut oil. These oils all contain significant amounts of monounsaturated fatty acids (MUFA). Not only will you enhance the flavor of your cooking by incorporating these oils, but you will also be providing crucial support for heart health.
Reference 1 on National library of medicine.
Reference 2 on National library of medicine.
MUFA,PUFA and SFA values of cooking oils
These are approximate values and depeding on the oil extraction and quality of seeds, the values will defer. Any oil with MUFA > 40% is good, any oil wit MUFA > 60 % is much better.
PUFA also has its benefits but moderation is the key. Oils/Fat high in saturated fat are generally not adivised in large quantities.
| Oil/Fat | MUFA % | PUFA % | SFA % |
| Almond oil | 70 | 17 | 8 |
| Avocado oil | 71 | 13 | 12 |
| Butter | 25 | 3 | 70 |
| Canola oil | 63 | 28 | 7 |
| Coconut oil | 6 | 2 | 86 |
| Flax seed oil | 18 | 68 | 9 |
| Ghee | 33 | 3 | 58 |
| Grapeseed oil | 15 | 75 | 10 |
| Mustard oil | 59 | 21 | 12 |
| Olive oil | 73 | 10.5 | 14 |
| Palm oil | 40 | 50 | 10 |
| Peanut oil | 46 | 32 | 17 |
| Rice bran oil | 44 | 33 | 23 |
| Sesame oil | 40 | 42 | 14 |
| Soybean oil | 23 | 58 | 16 |
| Sunflower oil, high oleic | 14 | 75 | 6 |
| Walnut oil | 23 | 63 | 9 |
Basics - Smoke Point
It is of utmost importance to have a thorough understanding of the smoke point of cooking oils in order to choose the appropriate oil for various cooking techniques. When an oil reaches its smoke point, it starts to break down and release smoke. Oils that have higher smoke points are ideal for cooking methods that involve high heat, such as deep frying, as they can give Indian delicacies a crispy texture.
If the oil is heated beyond the smoking point then it starts breaking the composition of the oil and creates toxic aldehydes .These aldehydes are the reason that its not suggested to reheat oils that do not have a high smoking point.
For oils with smoking point of 250F and below - do not heat, use unheated.
For oils with smoking point of 320F - 375
Reference on wikipedia for smoking point of oils.
Smoke Points of commonly used oils
Below is the smoke point (approximate) of commonly used oils. Please note, most of the oils are unrefined . Reference for the below smoking point is wikipedia. Also the smoke point depends on the quality of seeds/raw material. Refined oils have a higher smoke point than their cold pressed variants, however they sometimes contain transfat and lesser nutrients.
| Oil/Fat | Smoke Point (F) | Smoke point (C) |
| Almond oil | 420 F | 216 C |
| Avocado oil | 520 F | 271 C |
| Butter | 350 F | 177 C |
| Canola oil (unrefined) | 475 F | 246 C |
| Coconut oil (unrefined) | 350 F | 177 C |
| Flax seed oil | 225 F | 107 C |
| Ghee | 480 F | 249 C |
| Grapeseed oil | 420 F | 216 C |
| Mustard oil | 480 F | 249 C |
| Olive oil (unrefined) | 375 F | 191 C |
| Palm oil | 455 F | 235 C |
| Peanut oil (unrefined) | 320 F | 160 C |
| Rice bran oil | 490 F | 254 C |
| Sesame oil (unrefined) | 350 F | 177 C |
| Soybean oil (unrefined) | 320 F | 160 C |
| Sunflower oil (unrefined) | 320 F | 160 C |
| Walnut oil (unrefined) | 320 F | 160 C |
Balancing Tradition and Health
It is of utmost importance to find a balance between tradition and health when it comes to cooking in order to promote healthier habits. In the realm of traditional Indian cuisine, it is customary to utilize deep frying and high-heat techniques during the cooking process.
In addition to providing various health benefits, these oils offer so much more. Cold-pressed mustard oil, known for its distinctive flavor, has the ability to enhance the taste of pickles and marinades to a whole new level. Due to its nutty profile, sesame oil has the ability to enhance the aroma of Indian bread, such as naan. Due to its light taste, peanut oil is an ideal choice when it comes to preparing gravies and curries. Ghee, with its rich flavor, can be the secret ingredient in desserts and traditional Indian sweets.
Choosing the right oil for Indian cooking
Each of these oils has its own distinct flavor profile and health benefits. It is crucial to select the appropriate oil depending on the particular dish being prepared and the cooking technique employed.
Mustard Oil
Cold-pressed mustard oil, with its high smoke point, is highly regarded in Indian kitchens for its powerful culinary properties. The distinct pungency of this ingredient not only adds character to dishes, but also makes it a highly popular choice for deep frying and high-heat cooking. Besides its culinary prowess, mustard oil is known for its potential health benefits. It contains monounsaturated and polyunsaturated fats, contributing to heart health. Additionally, its antibacterial properties make it a popular choice for traditional remedies.
Pros - High values of MUFA and high smoke point, can be used for all types of Indian cooking.
Cons - The high levels of erucic acid present in mustard oil has raised some concern in few studies in the developed countries, however mustard oil has been used by generations and has been an important addition to the kitchen. There are some studies that suggest benefits on mustard oil as well on the same portal :).
Sesame oil
Due to its moderate smoke point, sesame oil (also called as gingelly oil) is a versatile cooking oil that is well-suited for stir-frying ,sautéing and frying on medium heat. The nutty taste of this ingredient perfectly complements a wide range of traditional Indian recipes. Rich in antioxidants and healthy fats, sesame oil supports heart health and may have anti-inflammatory properties. The presence of vitamin E further enhances its nutritional value.
Pros - Above average levels of MUFA compared to other oils,the PFAs provide essential nutrients
Cons - Smoking point is not that high, hence if you want to deep fry, use it on medium heat.
Groundnut oil
Peanut oil is an excellent option for cooking on medium-heat.It is perfect for deep frying(medium heat) and stir-frying in the context of Indian cuisine.
High in monounsaturated fats, peanut oil can help maintain healthy cholesterol levels. Its vitamin E content provides antioxidant benefits, contributing to overall well-being.
Pros - Above average levels of MUFA compared to other oils,the PFAs provide essential nutrients
Cons - Smoking point is not that high, hence if you want to deep fry, use it on medium heat.
Rice bran oil
Rice bran oil is the oil extracted from the hard outer brown layer of rice called bran. It is known for its high smoke point of 232 °C (450 °F) and mild flavor, making it suitable for high-temperature cooking methods such as stir frying and deep frying.
Pros - Above average levels of MUFA compared to other oils such as Peanut and sesame oil. Smoking point is high when compared to groundnut and sesame oil so it can be used for frying . This is another oil that you can use for air frying at higher tempretures i.e. greater than 355F/180C.
Cons - It cannot be produced as cold pressed oil, you need to search for physically refined (refined without chemicals) version of oil. Most of the brands available in the market are refined with chemicals, hence you need to specifically lookout for oil produced without chemicals.
Reference for physical refining vs chemical refining
Ghee
While not an oil, ghee deserves a special mention. With a high smoke point and a rich, buttery flavor, ghee is perfect for traditional Indian cooking. It adds depth and aroma to various dishes. Despite its saturated fat content, ghee has been a part of Indian culture for centuries. It is believed to have anti-inflammatory properties and can be a source of essential fatty acids.
Pros - very high smoking point. It can be used for any kind of frying, baking, saute , stir fry etc.
Cons - MUFA levels are average, high in saturated fat but provides essential nutrients too. Costlier than plant based oils.
Coconut oil
Coconut oil, also known as coconut fat, is a type of edible oil. We extract it from kernels, meat, and milk of the coconut palm fruit. Unrefined varieties have a distinct coconut aroma.
Pros - The smoking point of unrefined oil is not that high, use it for stir frying,saueting and deep frying at medium heat.
Cons - MUFA levels are average, high in saturated fat but provides essential nutrients too.
Avocado oil
The extraction process of avocado oil involves extracting the pulp of avocados, which are the fruits of the Persea americana tree, resulting in an edible oil known as avocado oil. This oil serves a dual purpose. It can be consumed in its raw form or used for cooking due to its high smoke point.
Pros - High values of MUFA and smoke point. The most preffered oil for Airfryer recipes.
Cons - Its not cheap , compared to other cold pressed oils (that already are expensive)
Olive oil
Olive oil is derived from the pressing of whole olives. It is a liquid fat obtained from the fruit of Olea europaea. A traditional tree crop that is commonly found in the Mediterranean Basin. This oil is extracted through a process of extraction. In the culinary world, we utilize it both for cooking various foods and as a delightful addition to salads.
Pros - High value of MUFA.
Cons- Extra virgin olive oil does not have a high smoking point. Primary used in salads or for cooking on low/medium heat.Its also costlier than other oils.
Sunflower oil
Sunflower oil is also used a lot in Indian cooking nowadays , but most (infact close to 100%) of oil sold in the market is refined sunflower oil and for this reason, we do not recommend this.
Canola Oil
Canola oil is a highly processed oil. Hence, we do not recommend using this at all.
Conclusion
When it comes to Indian cooking, the selection of oil is a crucial aspect that demands not only an appreciation for flavors, but also a comprehension of health advantages and culinary methods. Few of things to note here
Use cold pressed oils - Cold-pressed mustard oil, sesame oil, peanut oil, and ghee are culinary heroes. They provide a delightful combination of taste and wellness. These oils are good for daily cooking. For deep frying, the better option is mustard oil ,ghee or rice bran oil.
Choose oil that has more than average value of MUFA - mustard oil(refer note above) , peanut, sesame and rice bran oils are good on this metric.
Choose oil that has a high smoke point - mustard oil(refer note above) , ghee and rice bran oil are 2 good options for deep frying.
Mix and rotate oils - Rotate between different oils so that you get different benefits from these 3-4 oils.
As you begin your exciting culinary adventure, allow the delightful scents of these oils to enhance your culinary creations and promote your overall well-being. Not only do the spices play a crucial role, but the secret to exceptional Indian cooking also lies in the careful selection of cooking oils, which not only add tradition but also enhance the healthiness of your meals.
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