We all love a crunchy pakora or a sweet jalebi with our chai, but having fried snacks every day, especially twice a day, isn’t the best for your health. Deep-fried foods usually have a lot of unhealthy fats, like trans fats and saturated fats, that can increase cholesterol and make your heart work harder. This can lead to problems like obesity, high blood pressure, heart disease, and even diabetes if it happens too often. These foods are loaded with calories, so if you’re not careful, you might gain weight quickly. Eating too many fried snacks can also upset your stomach and cause digestive problems. On top of that, many Indian fried snacks are salty, which can increase your blood pressure. Frying food at high temperatures may also create harmful substances that your body doesn’t need.
How to Make Fried Food Healthier: Choose the Right Oils and Eat a Balanced Diet
The effect of fried foods depends on how much you eat and what kind of oil you use. In Indian kitchens, oil is used every day, so picking the right kind is important. Swapping regular refined oil for heart-friendly oils like olive oil, canola oil, or sunflower oil can make a difference; they contain healthier fats and are better for low-cholesterol cooking. The best cold-pressed oils, like mustard oil, groundnut oil, or canola oil, keep more of their natural nutrients and antioxidants because they aren’t made with high heat or chemicals. These oils support healthy cholesterol levels and are gentler on your heart. Still, even with healthier oils, eating fried food twice a day is too much for most people. Try to cut down and enjoy your favourite snacks just once or twice a week. On other days, bake, grill, or air-fry your food for a lighter meal. And remember to fill your plate with lots of vegetables, whole grains, dals, and millets. If you want more guidance, talk to a nutrition expert; they can help you pick the best cooking oils in India and plan tasty meals for your lifestyle.
Why Deep-Fried Foods Can Be a Concern
Eating deep-fried foods often, especially with low-quality oils, can lead to serious health issues. Many Indian homes and street vendors use refined or reused oils, high in trans fats and saturated fats. These raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing heart disease risk—a major issue in India. Reusing oil, common at food stalls, worsens things by producing toxic compounds like free radicals and aldehydes, which harm cells and cause chronic inflammation. This inflammation is linked to obesity, diabetes, and some cancers. Fried foods like puris, bhaturas, or aloo tikkis are calorie-heavy, and eating them twice daily can lead to weight gain, especially in urban areas with less active lifestyles. The high salt content in snacks like pakoras or namkeen raises blood pressure, stressing your heart and kidneys. Frying with low-quality oils at high heat also creates acrylamide, which may increase cancer risk over time.
The oil you choose is crucial. Cheap oils like refined palm oil break down easily due to low smoke points, releasing harmful substances. In contrast, the best cold-pressed oil options, like mustard or groundnut, are more stable and retain antioxidants and healthy fats, rooted in Indian traditions. Even with these oils, too much frying overloads your diet with calories, so moderation is key.
Jivo’s Cold-Pressed Oils for Healthier Cooking
Jivo Wellness offers some of the best cooking oils in India, with cold-pressed oils that keep their natural nutrients, flavours, and antioxidants. These oils are perfect for Indian kitchens aiming for healthier cooking. Here are four excellent Jivo oils:`
Jivo Cold-Pressed Canola Oil
Jivo Cold Pressed Canola Oil is crafted from high-quality Canadian canola seeds and stands out as a heart-friendly oil ideal for Indian cooking. It is naturally low in saturated fats—only about 7%—which helps reduce bad cholesterol and supports better cardiovascular health. At the same time, it’s rich in omega-3 fatty acids and monounsaturated fats, which together make up around 63% of its healthy fat content. These fats are known to promote heart health by lowering inflammation and maintaining balanced cholesterol levels. Additionally, Jivo Cold Pressed Canola Oil has a high smoke point between 400 and 450°F (200–230°C), making it well-suited for Indian cooking methods like frying pakoras or sautéing curries without breaking down and releasing harmful compounds.
Besides its great cooking properties, the oil contains vitamin E, a powerful antioxidant that helps protect your cells from oxidative stress and supports healthy, glowing skin. Its light texture and neutral taste make it versatile for everyday use—whether deep frying, stir-frying, or even as a salad dressing—ensuring that traditional Indian flavours remain intact.
While choosing a nutritional cooking oil like Jivo Cold Pressed Canola Oil can reduce some risks associated with frying, it is important to remember that frequent consumption of deep-fried foods—such as eating them twice a day—is generally not advisable. The combination of high calories and fat intake can contribute to health issues including obesity, heart disease, and diabetes over time. Therefore, for better long-term health, it’s wise to limit fried foods to an occasional treat and complement your diet with plenty of vegetables, whole grains, and other healthier cooking methods.
Jivo Cold Pressed Kachi Ghani Mustard Oil
Jivo Cold Pressed Kachi Ghani Mustard Oil is a beloved choice in Indian kitchens, known for its strong, bold flavor and impressive health benefits. Extracted using the traditional cold-pressed (kachi ghani) method, it retains natural nutrients like omega-3 fatty acids and antioxidants, which support heart health and help protect against oxidative stress. This oil’s high smoke point—typically around 480°F (250°C)—makes it ideal for various Indian cooking styles, including frying samosas, tempering dals (tadka), and making pickles. The high smoke point ensures the oil remains stable during high-heat cooking, preserving its nutritional profile and authentic taste without breaking down into harmful compounds.
Many users appreciate Jivo Mustard Oil for its authentic, homemade flavour that enhances the richness of Indian dishes. Its cold-pressed extraction method means it is free from chemicals and heat damage, maintaining wholesome fats that help balance cholesterol and boost cardiovascular health.
However, despite the benefits of choosing a healthy oil like Jivo Cold Pressed Kachi Ghani Mustard Oil, regular consumption of deep-fried foods twice daily still poses health concerns. While this oil can reduce some frying-related risks, excessive intake of fried snacks can lead to increased calories and fats in the diet, contributing to obesity, heart issues, and other chronic diseases. Moderation paired with a balanced diet full of vegetables, whole grains, and other healthy foods remains vital for long-term well-being.
Jivo Cold-Pressed Sunflower Oil
Jivo Cold Pressed Sunflower Oil is a wholesome cooking oil prized in Indian kitchens for both its nutritional value and versatility. Extracted through the cold-pressed method, this oil retains key vitamins such as A, D, and E, which play important roles in boosting immunity, promoting healthy skin, and protecting cells from oxidative stress. With its low saturated fat content and high levels of polyunsaturated fats—particularly omega-6 fatty acids—this sunflower oil is effective in helping lower harmful LDL cholesterol, supporting heart health as part of a balanced diet.
The oil’s mild flavour makes it perfect for everyday use, complementing a wide range of Indian dishes without overpowering spices or aromas. Thanks to its medium to high smoke point (typically around 440°F or 225°C), Jivo Cold Pressed Sunflower Oil is best for frying, baking, and shallow-frying, offering a stable cooking medium that preserves nutritional quality during preparation.
While using healthier oils like Jivo Cold Pressed Sunflower Oil can reduce some of the risks associated with fried food consumption, it’s important to remember that indulging in deep-fried foods twice a day is generally not advisable. The cumulative effect of frequent frying—even with good oils—can lead to excessive calorie and fat intake, increasing risks of heart disease, obesity, and other chronic conditions over time. To maintain well-being, it’s best to enjoy fried foods occasionally and complement meals with plenty of vegetables, whole grains, dals, and healthier cooking methods like grilling or air-frying.
Jivo Extra Light Olive Oil
Jivo Extra Light Olive Oil is an excellent choice for Indian households seeking a heart-healthy, versatile cooking oil. Rich in monounsaturated fats and natural antioxidants, this oil supports cardiovascular health by helping to reduce inflammation and maintain healthy cholesterol levels. Its light flavour makes it ideal for a variety of dishes, from sautéing fresh vegetables to grilling meats or paneer, without overpowering the taste of your food.
With a high smoke point, Jivo Extra Light Olive Oil is well-suited for common Indian cooking techniques such as sautéing and light frying, as well as for Western recipes like salad dressings and roasting. This stability at higher temperatures helps preserve its nutritional benefits while preventing the formation of harmful compounds often seen with repeated heating in some oils.
Incorporating Jivo Extra Light Olive Oil into your daily cooking can be a smart step toward healthier meals, especially compared to traditional oils high in saturated fats. However, even with healthier oils, it’s important to remember that frequently eating deep-fried foods, such as twice a day, may increase the risk of heart disease, obesity, and other health issues. Balancing the use of oils like Jivo Extra Light Olive Oil with a varied diet rich in vegetables, whole grains, and lean proteins—and moderating fried food intake—is key to long-term wellness.
Jivo’s cold-pressed oils are a smart choice for occasional frying or daily cooking, helping you enjoy Indian flavours with fewer health worries.
Making Smarter Choices
Love fried foods? Here’s how to enjoy them healthily:
Use Jivo’s Best Oils: Cook with Jivo’s canola, mustard, sunflower, or olive oil for nutrient-rich, cold-pressed quality.
Keep Portions Small: A few pakoras or one samosa satisfies without overloading calories.
Balance Your Thali: Add dal, sabzi, or millet rotis for a nutrient-packed meal.
Try Healthier Methods: Air-fry for crispy textures with less oil, or shallow-fry with Jivo’s oils.
Avoid Reused Oils: Reheating oil creates harmful compounds. Use fresh, healthy edible oils like Jivo’s at home.
The Bigger Picture
In India, food is culture and connection, and fried foods have their place. But include whole foods like veggies, fruits, pulses, and millets for balance. Stay active with yoga or walks, and drink water or buttermilk. If fried foods are a twice-daily habit, cut back to avoid long-term risks.
When to Seek Expert Advice
If you’re managing high cholesterol, diabetes, or hypertension—common in India—or want diet advice, consult a nutritionist or dietician. They’ll help you plan meals that celebrate Indian flavours while keeping you healthy.
Final Thoughts
Deep-fried foods are a delicious part of Indian cuisine, but twice a day is likely too much. Limit them to once or twice a week, use Jivo’s nutritional cooking oils like canola or mustard, and balance your diet with wholesome foods. With the best cooking oils in India, you can enjoy your favourite flavours healthily!
Disclaimer: This is general advice. For personalized guidance, consult a healthcare professional or nutritionist.