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Confused with the selection of cooking oil? 8 cooking oils towards healthier life..


Cooking oil selection is a dilemma for many. With new oils coming into market in the name of zero cholesterol , low absorption, we are naturally confused in selection of oil. I remember when I was kid my mom using groundnut oil. Later in 90's sunflower oil gained  popularity. Let's see the types of cooking oil to use and its benefits .

Bowl Being Poured With Yellow Liquid

1. Ghee :

Ayurveda has given alot of importance to ghee owing to its healing properties.
  • It contains omega-3 fatty acids with Vitamin A.
  •  It is good source of energy and easily digestible too.
  •  Ghee is good for heart health too . It lowers LDL (Bad Cholesterol) and increases HDL (Good Cholesterol). Ghee should be taken in small quantity everyday.
  •  Children diet should include ghee which gives them necessary fats for healthy growth. 
  • Adding a tea spoon of ghee in diet also decreases the incidence of arthritis.
You can use ghee for seasoning curries and also as topping . It  enhances the taste and also helps in loosing weight when taken in small quantities.

2. Sunflower Oil :

  • Sunflower oil has high smoking point which means it retains its nutritional value even at higher temperatures. 
  • It has both polyunsaturated and monounsaturated fatty acids making it healthy oil for heart health.
These days refined sunflower oil is in use alot because its mild, looks transparent, economic. I too have used alot of refined sunflower oil and have stopped these days. Process of refining involves chemicals and also reduces nutritive values.  Use the oil which uses traditional methods .

White Petaled Flower on Clear Glass Beside Clear Glass With Liquid on It

3. Mustard oil:

Mustard oil is healthiest oil as compared to other oils as it has optimum ratio of omega 3 and omega 6 fatty acids and is low in saturated fat and high in MU-FA (Mono Unsaturated Fatty Acids).
Mustard oil is used in some states in North India for cooking.
The only draw back is its strong smell.

4. Groundnut oil:

Groundnut oil is rich in natural antioxidants and Vitamin E.
It has high smoking point and hence suitable for sauteing, frying .
It is rich in unsaturated fatty acids making it a healthier option. 
It also has zero cholesterol which says it is heart friendly. 
Use filtered ground oil not the refined one.
Avoid if you are allergic to peanuts .

5. Coconut oil:

Coconut oil is used extensively in Kerala for cooking.
It has high lauric acid content which is otherwise rare in other oils.
While there is debate that coconut oil is high in saturated fats that is not good for heart health , on the contrary using moderate levels can maintain cholesterol levels. Therefore use coconut oil and reap its benefits , use in moderation. 

Clear Glass Container with Coconut Oil

6. Olive oil:

Olive oil is rich in antioxidants. 
It has good fats which is beneficial for heart health. 
It also helps to reduce depression. 
It can also prevent osteoporosis. 
While there are alot of benefits, olive oil has low smoking point and not suitable for deep fry.  You can use it for salad or mild cooking purposes. 

Person Holding Cup

7. Rice bran oil : 

Rice bran oil has balanced levels of MUFA (monounsaturated fatty acids) and PUFA ( polyunsaturated fatty acids) .
It is rich in orazynol which is a natural antioxidants good for lowering cholesterol levels.
It has high smoke point which makes it suitable for deep frying. 
It has gained popularity these days.
Some people experience gas like symptoms at the initial stages of use.

8. Sesame oil:

Sesame oil is extracted from sesame seeds. 
It has high polyunsaturated fatty acids which makes it heart friendly.
It also helps in maintaining blood sugar levels therefore good for diabetics. 
Also helps in lowering blood pressure. 
Tyrosine present in sesame oil helps in relieving stress and mood enhancer thereby making you feel happy.
It also prevents osteoarthritis. 

Sesame, Seeds, Sesame Seeds, Sesamum Indicum


  • Include ghee in your diet may be one or two teaspoon a day. It can be increased for children as they need healthy fats.
  • Ghee prevents arthritis. 
  • Sunflower, rice bran, coconut , mustard oil has high smoke point which makes it suitable for deep frying.
  • Olive oil has low smoke point and hence use it in salads and mild cooking .

Note : 

When you are deep frying take the amount necessary to fry .Do not reuse the heated oil as it alters the chemical compound which may be harmful for your body.


There are alot of varieties of oil. Include oil according to your necessities and change them in order to get different benefits.  Include 2 teaspoons of oil a day as it is needed for absorption of fat soluble vitamins like A,D , E and K. Minimise the consumption of fried foods . Use in moderation. I use filtered groundnut oil these days and switch accordingly. What is the healthy cooking oil you use? Add in your valuable comments..

Thank you,

Divya Lokesh.


  1. These are all classic oils Divya. I love sunflower oil. Gentle on my stomach.

  2. Replies
    1. Thanks for the reply .. will surely look at the oils and buy..

  3. This blog is very helpful and informative for this particular topic. I appreciate your effort that has been taken to write this blog for us. Best Rheumatologist in warangal


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