To be healthy, you need a healthy diet. The way your food is cooked and the cooking oil used, also matters. To ensure optimal health, it is important to choose the best cooking oil in India. The major content in cooking oil are the fats, and in some oils, added vitamins, that contribute to overall wellness, especially heart health. For some, fats mean health-degradation, but it is not so. If fats are consumed in moderation, it’s beneficial fatty acids and fat-soluble vitamins, benefits health. But not all oils carry health-beneficial composition. Hence, it is vital to choose the best and healthy oil in India and avoid high saturated fat oils.
In this blog, we’ll help you pick the right cooking oil that benefits your health and suits cooking needs.
Fats in Cooking Oils
No matter which cooking oil you use, two types of fats you will see listed in the ingredient section – Monounsaturated fat (MUFA) and Polyunsaturated Fat (PUFA). These two fats play a major role with health-beneficial omega-9, omega-3, and omega-6. Omega-9 is a type of monounsaturated fatty acid, which is found in olive oil – 83% oleic acid (omega-9), followed by canola (around 60%), avocado, almond, and high-oleic sunflower or safflower oils. Omega-3 and omega-6 are polyunsaturated fatty acids and are known to hold heart-beneficial properties. Most cooking oils have omega-6 predominantly, but not all oils offer heart benefits.
Most cooking oils have more monounsaturated fat content than polyunsaturated fat. The former is more stable, making it more resistant to oxidation. Hence, it is vital to carefully choose the best and healthy oil in India, smartly analyzing the fat profile.
Also Read: 7 Health Benefits of MUFAs in Your Healthy Cooking Oil
Healthy Cooking Oils with Good Fat Profile
Selecting healthy cooking oils in India is essential for balancing nutrition, authentic flavour, and long-term heart health in your daily meals. Not all oils are equal, hence, it is important to focus on those cooking oils that are rich in monounsaturated fats (MUFA), containing stable omega-9 fatty. MUFA helps resist oxidation during high-heat cooking such as deep-frying. Pair this with moderate polyunsaturated fats (PUFA) including omega-3 and omega-6 for comprehensive benefits: lowering LDL (bad cholesterol) while preserving HDL (good cholesterol), reducing inflammation, and supporting cell health. High-MUFA oils are durable, it stays fresh longer on the shelf and in the kitchen. In India, where cooking involves ghee, vanaspati, and refined oils, shifting to cold-pressed cooking oils is the best option as these oils retain natural antioxidants like vitamin E and oryzanol.
Let us explore some top cooking oils in India that are known for their health-beneficial aspects.
Cold-Pressed Canola Oil
Cold-pressed canola oil is one of the healthiest cooking oils known for its heart-beneficial properties. This oil is extracted from the seeds of the canola plant, a variety of rapeseed, through a mechanical pressing method at low temperatures, typically below 50 degrees Celsius. Cold-pressed oil extraction is different from normal oil refining. Refining process involve high-heating and solvent extraction, including chemicals, while cold-pressing is gentle, involving pressing under minimal heat, and phases out chemical refining. Cold-pressed oils retain beneficial compounds like antioxidants and vitamins in their natural form, which makes cold-pressed oils healthy.
In terms of fats, cold-pressed canola oil is rich in monounsaturated fats, which make up about 60-70% of its composition, helping to lower bad cholesterol levels and support cardiovascular health. It also contains a good balance of polyunsaturated fats, including omega-3 and omega-6 fatty acids in a favorable ratio of around 2:1, which is better than many other oils for reducing inflammation and promoting brain function. The low saturated fat content, at just 7%, further contributes to its heart-healthy profile, as it doesn’t clog arteries like higher-saturated refined oils.
This oil also contains vitamin E, a powerful antioxidant that protects cells from damage and supports skin health. With a smoke point of around 200-220 degrees Celsius, it’s suitable for medium-heat cooking methods like sautéing vegetables, stir-frying, or even light frying, without breaking down into harmful compounds.
What truly sets cold-pressed canola oil apart is its neutral taste, which doesn’t overpower dishes, allowing the natural flavors of ingredients to shine. Studies have shown that incorporating canola oil into diets can help manage blood sugar levels, making it beneficial for those with diabetes. Its anti-inflammatory properties also aid in joint health and overall vitality.
For anyone looking to switch to healthier fats, cold-pressed canola oil is the best and healthiest edible vegetable oils in India.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Cold-Pressed Mustard Oil
Mustard oil is a popular cooking oil in India. It is used in cooking, topical application (skin), and therapies. This oil is known for its pungent flavour, cooking versatility, and health benefits. The best quality mustard oil comes from cold-pressing or wood pressing. Mustard seeds are crushed at room temperature without high heating and chemical refining to ensure maximum nutrition retention. With nutrients, cold-pressing also ensure that the oil holds on to its natural flavour and pungency.
Studies and research suggest that monounsaturated fat can help reduce bad cholesterol (LDL) levels, while polyunsaturated fat (PUFA) is also beneficial for heart health. Both MUFA and PUFA in cold-pressed mustard oil are found in balanced levels carrying beneficial properties. This oil contains saturated fats at around 12% and is free from chemicals and additives if cold-pressed mustard oil is from reputed oil brand.
Mustard oil exhibits natural bacterial and fungal resistive properties that help block bacterial growth, thereby benefitting skin health.
It is also packed with allyl isothiocyanate, which acts as a natural preservative and aids digestion by stimulating appetite and enzyme production. Additionally, mustard oil is rich in vitamin E and antioxidants like selenium, which protect against oxidative stress, boosts immune system.
In winter, mustard oil is an excellent oil to use. Surpassing modern treatment methods, mustard oil is still the first choice to treat cold and respiratory issues owing to its anti-inflammatory properties.
It has a high smoke point which is around 250 degrees Celsius, it is the perfect oil for high-heat cooking, including deep frying. This oil is stable even at high temperatures because of its unique fatty acid structure.
For everyday cooking, keeping health in mind, cold-pressed mustard oil is one of the healthiest cooking oils in India.
Also Read: Know the Health Benefits of Mustard Oil
Cold-Pressed Groundnut Oil
Cold-pressed groundnut oil, also known as peanut oil, is a popular choice for its mild flavor and nutritional richness. Extracted from groundnuts through mechanical pressing at low temperatures, this process avoids solvents and excessive heat, preserving the oil’s natural sweetness, light color, and essential compounds. The seeds are simply crushed to release the oil, resulting in a pure product that’s free from chemical residues.
Fat-wise, it features a high proportion of monounsaturated fats, around 50-57%, which help maintain healthy cholesterol levels and support heart function. Polyunsaturated fats, including omega-6, make up about 20-30%, aiding in cell growth and reducing inflammation when consumed in balance. Saturated fats are present at roughly 16-20%, providing stability but in moderation to keep it heart-friendly.
The health-boosting elements include resveratrol, an antioxidant also found in red wine, which fights aging and protects against diseases like cancer. Groundnut oil contains vitamin E, a powerful antioxidant, that help protect cells from damage, supports the immune system, benefits skin, including heart health. Phytosterols in the oil help lower cholesterol absorption, further enhancing cardiovascular benefits. Its oleic acid content, a monounsaturated fat, is similar to that in olive oil, contributing to better insulin sensitivity and diabetes management.
Groundnut oil has a smoke point of around 220-230 degrees Celsius, which is perfect for deep frying, roasting, or stir-frying, as it doesn’t break down easily into harmful substances. This stability stems from its balanced fatty acids, making it reliable for various cooking temperatures.
This oil exhibit anti-inflammatory properties that helps support joint health and can be used topically for moisturizing dry skin.
Cold-pressed groundnut oil is considered healthy as it retains nutrients and beneficial compounds, and is ideal for everyday cooking.
Also Read: Does Groundnut Oil Boost Brain Health? A Simple Guide to Its Benefits
Extra Virgin Olive Oil
Extra virgin olive oil is renowned worldwide for its premium quality and Mediterranean-inspired health perks, making it a top pick among healthy cooking oils. This oil is extracted from olives through cold-pressing, where fresh olives are mechanically crushed at temperatures below 27 degrees Celsius, without any chemicals or heat refinement. This first-press method yields the highest grade of olive oil, retaining its vibrant green color, fruity aroma, and full spectrum of nutrients.
Its fat composition is dominated by monounsaturated fats, comprising about 70-80%, which are excellent for heart health by raising good cholesterol and lowering bad. Polyunsaturated fats add omega-3 and omega-6 for anti-inflammatory effects, while saturated fats are low at around 14%, minimizing risks associated with artery buildup.
What elevates its health status are the polyphenols and oleocanthal, powerful antioxidants found in olive oil that help reduce oxidative stress, fight chronic diseases, and mimic the effects of ibuprofen for pain relief. It’s also loaded with vitamin E and K, supporting bone health and blood clotting. The oleic acid, a key monounsaturated fat, improves gut health and aids in nutrient absorption.
With a smoke point of 190-210 degrees Celsius, it’s best for low to medium-heat uses like drizzling on salads, sautéing, or dipping bread, as higher heats can diminish its flavors and benefits. Its stability at these temperatures prevents the formation of unhealthy compounds.
Research links extra virgin olive oil to longevity, with benefits including reduced risk of stroke, cancer, and Alzheimer’s due to its brain-protective properties. It enhances skin elasticity when used in diets and can help with weight loss by promoting fullness.
If health is your priority, consider switching to healthy oils like extra virgin olive oil to ensure overall wellness for your family.
Also Read: Extra Virgin Olive Oil Benefits: Health Benefits Backed by Science You Need to Know
A2 Cow Ghee
A2 cow ghee is a clarified butter cherished for its rich, nutty flavor and ancient wellness roots. It’s made by simmering A2 milk—sourced from cows producing A2 beta-casein protein—until the water evaporates, leaving pure butterfat. This traditional churning and heating process, done at controlled temperatures, separates solids and yields a golden, aromatic product without additives.
In fat terms, it’s primarily saturated fats at about 60%, but these are short- and medium-chain types that digest easily and provide quick energy. Monounsaturated fats make up around 30%, supporting heart health, while small amounts of polyunsaturated fats add balance.
Its health edge comes from butyrate, a fatty acid that nourishes gut lining, aids digestion, and reduces inflammation. Conjugated linoleic acid (CLA) helps with fat loss and muscle building, and vitamins A, D, E, and K promote vision, bone strength, and immunity. Antioxidants like beta-carotene combat free radicals, enhancing skin and eye health.
With a high smoke point of 250 degrees Celsius or more, it’s stable for high-heat cooking like baking or frying, resisting oxidation better than many oils.
Studies show A2 ghee may be easier on lactose-intolerant individuals due to minimal milk solids. It boosts metabolism, supports hormone balance, and can improve cognitive function through its healthy fats. Topically, it’s used for soothing skin. Its versatility in sweet and savory recipes, combined with sustained energy release, makes it ideal for active lifestyles. The natural clarification process preserves these benefits, positioning A2 cow ghee as a nourishing, time-tested option.
A2 Ghee is best ghee in India, perfect to consume in winter.
Also Read: Health Benefits of A2 Cow Ghee: Why It’s the Best Ghee in India for Digestion and Immunity
FAQs
What are healthy cooking oils in India?
Healthy cooking oils in India include cold-pressed canola, mustard, groundnut, extra virgin olive oil, and A2 cow ghee. They have high MUFA and balanced PUFA for heart health.
Why choose cold-pressed canola oil?
Cold-pressed canola oil is rich in 60-70% MUFA, low in saturated fat (7%), and has a good omega-3 to omega-6 ratio. It supports heart health and has a high smoke point of 200-220°C.
What makes cold-pressed mustard oil healthy?
Cold-pressed mustard oil has 60% MUFA, omega-3, and antioxidants like vitamin E. It reduces inflammation, aids digestion, and works for high-heat cooking up to 250°C.
Is cold-pressed groundnut oil good for heart health?
Yes, cold-pressed groundnut oil offers 50-57% MUFA, resveratrol, and vitamin E. It lowers bad cholesterol and has a smoke point of 220-230°C for frying.
What are benefits of extra virgin olive oil?
Extra virgin olive oil has 70-80% MUFA, polyphenols, and oleocanthal for anti-inflammation. It’s ideal for low-medium heat (190-210°C) and supports brain health.
Why is A2 cow ghee the best ghee in India?
A2 cow ghee provides butyrate for gut health, CLA for metabolism, and vitamins A, D, E, K. It has a high smoke point over 250°C and easy digestion.
What is MUFA and PUFA in cooking oils?
MUFA (like omega-9) is stable for high-heat cooking and lowers bad cholesterol. PUFA (omega-3, omega-6) reduces inflammation but needs balance in healthy oils.
What is cold-pressed oil extraction?
Cold-pressed oils are extracted below 50°C without chemicals, keeping natural antioxidants, vitamins, and flavor intact unlike refined oils.
Which cooking oil has the highest smoke point?
Cold-pressed mustard oil and A2 cow ghee both reach 250°C, making them stable for deep frying without forming harmful compounds.
Where to buy the best cooking oils in India?
Buy from trusted brands like Jivo for cold-pressed canola, mustard, groundnut, olive oil, and A2 ghee to get nutrient-rich, healthy cooking oils.
Buy Best and Healthy Oil from the Popular Oil Brand in India
We have already detailed the 5 best cooking oils in India, making it easier for you to pick the right oil that suits your cooking needs. Compared to refined oils, cold-pressed oils are considered best because these oils do not lose their nutrients during processing. Most of the beneficial compounds and nutrients stay intact after cold-pressing. To get the real goodness of these oils, you need to buy from the trusted oil brand like Jivo. Jivo is recognized for its cold-pressed oils, canola being the prominent oil. Jivo is the largest seller of cold-pressed canola oil in India, spanning a large distributor network. To be healthy, you need to buy the healthiest cooking oil in India. Make sure you choose the best oil brand and the healthiest oil for your family.