Cooking oil is an essential part of pretty much every meal in India. Yet, different types of oils affect our health in different ways. Selecting a healthier type of oil is a great way to not only take care of your heart but even improve the functioning of your digestive system and supply you with a constant source of energy throughout the day, which is particularly beneficial in case you have a quite busy day with school, work, and family.
What makes a cooking oil “healthy”?
In order to be healthy, a cooking oil must have the following characteristics:
Low in unhealthy saturated fat and trans fat.
Rich in good fats and natural vitamins like vitamin E.
Extracted in a gentle way so that heat and chemicals do not remove nutrients.
That is why, in fact, these days, many experts are recommending using cold-pressed or wood-pressed oil for daily Indian cooking, as refined, bleached, and deodorized oils generally lose a lot of their naturally occurring nutrients and may still contain traces of chemicals.
Best cooking oil for indian kitchen
Best cooking oil for Indian kitchen are as fallows:
1. Mustard oil: In North and East India, mustard oil is very commonly used. It contains a large amount of monounsaturated fats (MUFA) and omega3 fatty acids which are known for supporting the heart health and lowering the bad cholesterol. Nonetheless, the amount should be tiny. Also, it has a very high smoking temperature that makes it ideal for frying and deep-frying.
2. Cold pressed groundnut oil: Cold pressed groundnut oil is almost tasteless, has a very light density, and is a good option for typical Indian cooking at home like vegetable dishes, pulses, and curries. It contains abundantly MUFA and vitamin E which is a great antioxidant that aids the health of the heart and brain. The cold pressing process means minimal heat and therefore retention of most nutrients and natural flavour.
3. Virgin coconut oil: Coconut oil has been used as a cooking medium in South Indian and Kerala kitchens for centuries. It is Virgin coconut oil that highlights the healthy fats like lauric acid which is the major medium-chain fatty acid. Lauric acid may potentially help in boosting the immune system and increasing the pace at which the body burns fat naturally. Apart from being used for cooking, it is still a preferred hair and skin treatment in many Indian homes.
4. Sesame oil (til ka tel) : Sesame oil’s rich flavor and very characteristic aroma have attracted many people. Apart from being loaded with antioxidants and other anti-aging elements, the oil also helps in the maintenance of healthy joints and aids the digestive system. It is a main ingredient in the regular Ayurvedic medicinal massages and a little bit for cooking.
5. Rice bran oil and sunflower oil: In addition to coconut and sesame oils, some people also like to use rice bran or sunflower oils because these two oils are very low in saturated fat and at the same time high in vitamin E. Besides cooking with high heat, these oils are also suitable for deep frying.
Why choose cold pressed oil?
The method involves pressing the seeds or nuts at low temperatures without using high heat or harsh chemicals. This gentle technique preserves more vitamins, antioxidants, and the natural flavors of the oil.
For some people, cold pressed oil is easier to digest and is generally lighter on the stomach when compared to highly refined oils. After eating dishes prepared with the cold pressed oil, you may also experience less fullness which is actually a plus for students and working adults who stay seated for long hours.
Cooking oil and mental health
Most people only think of cooking oil as being related to the body, but it actually affects the brain and mood too. The healthy fats found in certain oils like cold pressed groundnut, mustard, and sesame not only help in the development of the brain cells but also in enhancing the memory and concentration.
Students who mostly eat deep-fried or oily foods made with cheap, refined oils might feel lethargic, tired, and heavy after a while. Whereas, good quality cold-pressed oils, more vegetables, and less junk food can make the brain more alert and the mind more active.
Basic tips to pick the right oil
Understand the label first. Ideally, you want to find cold pressed or unrefined oils, but at the same time, try to stay away from “blended” or multiple refined ones.
Get to know their fatty acid composition. The best oils are those that have a great amount of MUFA and PUFA while having very little saturated fats.
Locate the smoking point. If your cooking involves very high temperature, it is better to use a type of oil that has a higher smoke point (such as mustard or sunflower) and try not to heat any oil excessively.
Use very little oil. Even if the oil is made from heart-healthy ingredients hardly ever use large amounts in a dish since this will lead to consuming a lot more calories than needed.
How to switch in your home
You don’t need to replace all your cooking oils at the same time.
Just pick one oil and exchange it at first.
Gradually, your members of the family will adapt to the natural flavour and texture of cold pressed oils and this will be reflected in your health as well.
Conclusion
Deciding on the healthiest cooking oil in India isn’t necessarily about chasing the latest trends or fancy products; instead, it is returning to the basics, naturals, and traditional like cold-pressed oils.
Such oils can positively impact your heart digestion brain, and even your mood, thus being a great choice for students, working adults, as well as families.
Moreover, when you choose a reputable brand like matrika natural foods, you are guaranteed 100% authentic cold pressed oil, the one that is chemical-free, gentle on your digestion, and loaded with natural nutrients, exactly what you need for your regular Indian cooking. This minor change that you implement now will be the stepping stone towards a healthier and more energetic way of life for you and your family.
