By Vijay Thakkar, Author of Eating Less Is Making You Fat, Health Columnist
Many of us don’t realise this, but eating healthier starts from something very small: the oil in our pans. The rule applies to everything we cook, from the tadka prepared for dal to bhajiyas fried on a rainy evening and coconut curry bubbling on a Sunday afternoon. These daily cooking practices contribute to our long-term health. With obesity, diabetes and heart diseases on rise in India, cooking oils have become more than just a flavour choice. They play a critical role in disease prevention. At the centre of this role is a concept many home cooks have heard of but hardly follow: the smoke point of the cooking oil.
What is the Smoke Point?
Each cooking oil has a temperature at which it first smokes and then breaks down. Once this point is crossed, the oil loses its good components and produces harmful compounds like aldehydes and free radicals. These toxic substances can trigger inflammation, disturb blood sugar and strain heart health. Given India’s preference of high-heat cooking, from frying pakoras to tempering spices in hot oil, understanding an oil’s smoke point is essential kitchen knowledge, not just a technical detail.
India’s Ensemble of Traditional Oils
Traditional oils are India’s strength. What oil does your family rely on most? Most probably, it is mustard oil, sunflower oil or canola oil. Nonetheless, Indian kitchens hardly ever use just one oil. Multiple oils are commonly used for cooking across India, chosen based on the dish, regional preferences and cooking method.
As most Indian dishes involve frying or high heat, choosing stable oils becomes important. Mustard, rice bran, sesame, palm and groundnut oil offer both heat stability and diverse flavours. The practice of rotating oils also provides a broader range of beneficial fats and nutrients. Across regions, oils have evolved to suit local climates, ingredients and cooking traditions, and we can continue these traditions while making more informed choices today.
Ghee: The National Favourite (~250°C)
Ghee remains a popular choice for good reason. It has a high smoke point and enhances flavour while adding warmth to dishes like dal, chapati and vegetables. It also supports nutrient absorption and digestion. This is wisdom our grandmothers followed long before science validated it.
Mustard Oil: Bold Flavour and Good for Heart
In many homes in north and east of India, mustard oil is a staple. Its sharp aroma is unique. Rich in monounsaturated fats and alpha-linolenic acid (ALA), a plant-based omega-3, this oil supports heart health and performs well in high-heat cooking, from frying fish to preparing curries and making pickles.
Groundnut Oil: Reliable and Heat-Stable (~230°C)
Groundnut oil is widely used in many Indian states, including Gujarat and Maharashtra. It withstands high heat well, making it suitable for regular vegetables and the odd crunchy farsan. It remains a reliable household oil because of its steadiness under a strong flame.
Coconut Oil: The Ultimate Tropical Oil
Virgin coconut oil performs best at medium heat, adding a clean, rounded flavour to dishes. Refined coconut oil, on the other hand, withstands higher temperatures and works better for frying or searing. Many people find coconut oil easy to digest, thanks to medium-chain triglycerides (MCTs) that support quick energy metabolism.
Palm Oil: Stable, Balanced, Antioxidant-Rich (~230 °C)
Though not commonly used in Indian homes, palm oil has a high smoke point and strong heat stability. It offers a well-balanced fatty acid profile with nearly equal proportions of SFA’s about 50% and about 50% unsaturated fats. A significant MUFA component of about 40%, similar to the oleic acid found in oils like olive oil alongside outstanding antioxidants such as carotenoids and tocotrienols (a form of vitamin E). Its stability also helps extend the shelf life of foods. Palm oil can be used for deep frying, sautéing, slow cooking, curries and drizzling, without compromising cooking performance, one of the advantages of this magical tropical oil.
Cooking Smarter with Oils?
So, it is advised that you choose oil based on what you are cooking:
• High heat: Ghee, mustard oil, groundnut oil, refined coconut oil, palm oil
• Medium heat: Virgin coconut and sesame: cook on medium heat.
• Low heat or finishing: Extra virgin olive oil
Avoid reusing oil after deep frying, as reheating accelerates chemical breakdown and increases health risks, a common challenge in roadside eateries and commercial kitchens. Home-cooked meals, therefore, offer a healthier choice. Keeping more than one type of oil at home allows you to benefit from diverse flavours, stability levels and nutrients. It is highly recommended that you limit outside food to an occasional treat.
Maintain Balance in Oil Consumption
Even the healthiest oils are calorie dense. Using slightly less oil can improve health without changing how your food tastes. The key takeaway is to make small, consistent, healthier choices. Over time, these decisions, from choosing the right oil to controlling cooking temperature, build better health. Returning to regionally trusted oils can make everyday meals like dal, sabzi, idli, chutney and roti more nourishing and balanced.