No matter which cooking oil brands they are, they all claim to offer the healthiest oils in India. Oil plays a major role in our diet routine; almost every dish that’s served is either fried or sautéed with oil. With food, we consume oil too. If oil is healthy, it benefits; if not, it deteriorates health. High saturated-fat oil increases the bad cholesterol level, thereby opening doors to heart problems. Oils that are chemically treated and highly processed are harmful to health. These types of oils need to be avoided. Healthy fats and natural nutrients are the key ingredients in an oil, and they offer health benefits if the oil is naturally extracted (cold-pressed). To list as the healthiest oil in India, it needs to be naturally extracted, fats should be proportionately balanced, must be chemical-free, and fortified with vitamins.
What Makes Cooking Oils Healthy
Healthy cooking oils in India are known to deliver a balanced blend of fats and nutrients that help nourish your body without causing any side effects. Most Indian households prefer deep-fried or sautéed meals, which require high-heat cooking. The best cooking oils in India can be helpful here as they prevent breaking down, thereby avoiding oxidation. Choosing oils with high smoke point can help avoid oxidation while handling high-heat cooking, but what’s more important here, is to pick oils that are low in saturated fats. Low-saturated fat oils help avoid bad cholesterol level spike, helpful in preventing heart diseases.
The top healthy cooking oils in India are packed with natural antioxidants and vitamins, helpful in reducing inflammation and protecting cells. Oils that are cold-pressed hold maximum nutrients owing to their natural extraction process. Cold-pressed oils from reputed oil brands are chemical free. Compared to cold-pressed oils, refined oils are highly processed and hold negligible traces of nutrients as many are lost during high-heat processing.
Some trusted cold-pressed cooking oil brands in India fortify oils with vitamins. This is an essential checkpoint to look for before buying the best cooking oils in India that are health-beneficial.
For oils to qualify as healthy, they need to have balanced fats – monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). Both fats are important. Most oils have higher levels of MUFA. The health-beneficial component in MUFA is mainly oleic acid, while PUFA is known for omega-3 and omega-6 fatty acids. These play vital roles in creating positive inner conditions that help heart health and overall wellness.
So, factors essential for making an oil healthy are:
Also Read: 5 Best Cooking Oils in India for Healthy Cooking – Jivo Cold Pressed Oils
Best and Healthy Cooking Oils in India
Indian meals mainly comprise fried foods, which means a significant amount of oil is used and heated to high temperatures. Hence, it is important to pick the right cooking oil that’s healthy and withstands high heat without degradation. Moreover, it is important that oil retains natural nutrients, flavour, and aroma. In India, due to the presence of a mix culture, there are different cuisines, which means you need to have the best and healthy cooking oil that’s versatile. You can get all these qualities in cold-pressed cooking oils – Extra virgin olive oil, mustard oil, groundnut oil, canola oil, sunflower oil. But make sure to choose the oil that’s chemical-free and vitamin fortified.
For high heat cooking, cold-pressed kachi ghani mustard oil is the best oil to go with. If you need oil with high smoke point and heart health benefits, cold-pressed canola oil is the best. For mild or low-heat cooking, EVOO is an excellent choice. These cold-pressed cooking oils are healthy if you buy them from the best cooking oil brands in India like Jivo.
Let’s understand each oil in depth before you finally decide to choose the healthiest oil in India for your everyday cooking.
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Cold Pressed Canola Oil
Cold pressed canola oil is getting popular in India and counts as one of the best cooking oils for everyday use. This oil holds natural nutrients because of the cold-pressed process. Canola seeds are cleaned then pressed at low heat to keep nutrition in. It has very low saturated fats compared to other vegetable oils, which is easy on the heart. Rich in monounsaturated fats that help with cholesterol control.
In Indian kitchens, it works for roasting veggies, frying snacks, or baking. Mild flavor lets spices shine, masalas come through. Plus, high smoke point near 200 degrees Celsius handles tadka or deep frying without going bad. Using it regularly supports brain health thanks to omega fatty acids like linoleic acid.
Doctors and dietitian also recommend cold-pressed canola oil for reducing heart risks. Beyond heart health, it contains vitamin E that benefits skin health. If you buy Jivo’s cold-pressed canola oil, you get vitamin fortification, which may be helpful if consumed in moderation. For heart health and versatile cooking, cold-pressed canola oil is one of the healthiest cooking oils in India for daily cooking.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Extra Virgin Olive Oil
The finest quality olive oil, extra virgin olive oil, stands as the king of oils. Being rich in Mediterranean flavor, EVOO brings health to Indian tables. Produced by pressing olive fruits without high heating and chemical processing, EVOO holds antioxidants, vitamins, and other nutrients, considered beneficial for health. EVOO is high in monounsaturated fats (MUFA) and unrefined, holding properties that naturally balance cholesterol levels. EVOO is known to lower bad cholesterol level and blood pressure.
Though EVOO is not considered a traditional oil but suits low heat cooking and is perfect for salad dressing. EVOO had a low smoke point which is around 190 degrees Celsius, good for low to medium heat so benefits stay. Its fruity flavour works well in marinades or drizzled on roti.
Research shows it fights inflammation and lowers chronic disease risks. In India, families like it for weight management and skin care. Vitamin E protects cells from damage. It is also known that EVOO helps in providing energy and reduces joint inflammation. Mix it with other oils for daily meals. It aids insulin sensitivity in varied diets. Simple uses give maximum health gains.
EVOO is one of the best and healthy cooking oils in India, carrying multiple health benefits.
Also Read: Try Top 3 Best Types of Olive Oils in India for Healthy Cooking
Cold Pressed Kachi Ghani Mustard Oil
Cold pressed kachi ghani mustard oil is common in Indian homes, mainly in the Northern and Eastern regions. Pure mustard oil is produced only through cold-pressed or wooden-pressed methods. High quality mustard seeds are crushed under mechanical pressure to get natural, unsaturated oil. Naturally extracted mustard oil retains nutrients and pungent smell. This oil is high in monounsaturated fats and is considered good for health and skin applications.
There’s no match for mustard oil when it comes to pickle and fish curry preparations. It has a high smoke point around 250 degrees Celsius, making it right for deep frying pooris or pakoras. It also contains polyunsaturated fats, mainly, omega-3 and omega-6 fatty acids, helpful to enhance brain function and cut inflammation.
In India, mostly in cold weather, mustard oil is preferred for gentle body massage to keep body warm and avoid chest congestion, including maintaining blood circulation. Its natural antibacterial properties prevent skin infections too. When used as cooking oil, it is known for its digestive-abilities and immunity-enhancing properties owing to its natural antioxidants.
Since cold-pressed version retains natural properties, it is one of the best and healthy cooking oils type in India for daily nutrition.
Also Read: Three Reasons Why Jivo Cold-Pressed Mustard Oil Is One of the Best Cooking Oils in India
Cold Pressed Sunflower Oil
Some Indian family use refined sunflower oil, but the cold-pressed version is not so popular despite being healthy. Cold-pressed sunflower oil is extracted naturally and is free from chemical refining and high-heat processing. This is one of the best cooking oils in India, known for its lightness and heart-beneficial composition.
Unlike other oils, cold-pressed sunflower oil is high polyunsaturated fats (PUFA), considered good for heart. It is the linoleic acid (PUFA) in cold-pressed sunflower, which is around 50-70% of the total fat composition, that makes it heart-beneficial.
Sunflower oil is high in vitamin E, a powerful antioxidant, that combats oxidative stress and is also good for skin as it helps prevent premature ageing.
Sunflower oil has a smoke point of around 230 degrees Celsius, which means, it is best for Indian cooking.
Since sunflower oil is high in PUFA, you need to check for oxidation. When heated beyond its smoke point or reused, it becomes unstable and tends to break, causing oxidation. It is best to sunflower oil with oils with high smoke point like mustard or canola oil.
Also Read: Know 15 Reasons Why Cold-Pressed Sunflower Oil is Popular in India
Cold Pressed Groundnut Oil
Indian cooking needs lots of oil for frying pakoras, pooris and tadka. Among healthy cooking oils in India, cold pressed groundnut oil suits this well. It comes from peanuts pressed in a wooden machine. No chemicals or high heat are used. This keeps the real taste and nutrients.
It has good fats – mainly oleic acid, some linoleic and saturated fats. Smoke point is over 220°C so it stays stable when heated often.
Vitamin E works as an antioxidant to protect oil and cells. The nutty taste improves curries and vegetables. Meals feel light on the stomach.
People use it daily for South Indian or Gujarati dishes. Refined oils lose these qualities during processing. As one of the healthy cooking oils in India, cold pressed groundnut oil gives natural peanut goodness for family meals.
Also Read: How Do Cold-Pressed Oils Preserve Nutrients Better than Refined Oils in India
Role of MUFA and PUFA in Cooking Oils
Cooking oils without monounsaturated (MUFA) and polyunsaturated (PUFA) fats have a 100% saturated fat composition. Consuming such oils means taking in only saturated fats, which lack healthy unsaturated fats and may invite heart problems.
MUFA means monounsaturated fatty acids, PUFA means polyunsaturated fatty acids. They have a vital role in healthy cooking oils. MUFA and PUFA dominate oil’s composition, reducing the saturated fat content. This makes oil good for heart. Many health experts recommend replacing saturated fat with healthy fats – MUFA and PUFA.
Olive oil or canola oil has MUFA with one double bond. That makes it good for the heart. It lowers bad cholesterol and keeps good cholesterol steady. PUFA has lots of double bonds. It includes omega 3 and 6 that the body can’t produce. Sunflower oil or mustard oil has PUFA.
Indian cooking uses high heat, so MUFA and PUFA are important. MUFA handle oxidation better, avoid bad changes in frying. This makes food safer. PUFA help brain work and lower inflammation, good for joint pain issues. Balance of both gives overall wellness. Mustard oil has nice ratio, fits daily cooking.
Healthy cooking oils in India show these fats on labels. They help take vitamins from veggies and spices. Omega 3 in PUFA fights heart problems, MUFA improves insulin. Blends mix them for better effect. Experts say 20 to 30 percent calories from these fats. Helps weight and energy.
Too much PUFA alone causes problems, so use with MUFA ones. Traditional food has them from nuts seeds. Pick oils high in MUFA PUFA, your curries rotis nourish well. They also hold flavors better, food tastes good. MUFA and PUFA make oils health helpers for Indian way of life.
Also Read: 7 Health Benefits of MUFAs in Your Healthy Cooking Oil
How to Identify Healthiest Cooking Oils in India
If you need to buy the healthiest cooking oils in India, start reading the labels carefully. Scan the label for the terms like ‘cold-pressed’ or ‘unrefined’. This is to ensure that the oil is naturally extracted and retain natural nutrients without chemical refining or high-heat processing. Make sure you don’t end up buying refined oils as they are low in nutrients, treated under high-heat, and involve solvent extraction.
Look for proportionate fat composition. Opt for oils that are low in saturated fats, under 20 % ideally.
Prefer oils that are high in MUFA and PUFA, as these fats carry heart-beneficial properties, helpful in reducing bad cholesterol level. One best example is cold-pressed mustard oil. It has a good fat balance and is low in saturated fats.
Considering smoke point is also important. This information is not mentioned on the label, so, search on Google. If your meals are mostly fried, considered oils having smoke points above 200 degrees Celsius, as these oils are stable at high temperatures, and prevents oxidation. Oxidation releases unhealthy compounds that are not good for health.
Moving ahead, check for certifications. Look out for FSSAI approval on the label, or check for organic labels to ensure purity.
You also need to scan for the term ‘Trans fat free’. This notorious fat, even in small amounts, can block arteries. It is advised not to buy cooking oils that have trans fat not below 2% of the total fat content.
You can check the quality of a oil by taste and smell too. Generally, fresh oils have natural aroma and taste. Consider placing your cooking oil in dark and cool places to ensure longer shelf life.
Do not buy oils that very cheap. It may be blended with low-quality oils, which may not be good for your health.
Consider regional suitability. Mustard suits North Indian dishes, while coconut fits South. Experiment to find what works for your family.
Do not impulsively but oils if you have health conditions. Consult a doctor, physician, or nutritionist to have an expert opinion.
To ensure you have the best and healthy cooking oils in India, make sure you consider running the above checks.
Also Read: Are Cold-Pressed Oils the Healthiest Choice? A Look at Their Nutritional Benefits
Buy Healthy Oils from Reputed Oil Brands
When it comes to choosing the best cooking oil brand in India, Jivo stands out for its commitment to quality and health. This brand focuses on cold pressed methods, ensuring oils retain natural flavors and nutrients. Jivo offers a range of healthy cold pressed oils, perfect for Indian cooking needs.
Jivo’s cold-pressed canola oil gains popularity because of its beneficial properties. It has the lowest saturated fats compared to any other oils in India. Jivo is the largest seller of cold-pressed canola oil India. Canola oil suits all type of cooking needs – frying, baking, and roasting. Jivo canola oil is extracted without chemicals, making it pure and safe. Many families appreciate its light taste that does not alter dish flavors.
Jivo also provides sunflower oil and groundnut oil, both cold pressed for maximum benefits. These are rich in vitamins and antioxidants, supporting immunity and skin health. The brand uses premium seeds, sourced responsibly.
What makes Jivo the best cooking oil brand in India is its transparency. They share detailed info on processing and certifications. This builds trust among users.
Healthy cold pressed oils in India from Jivo are affordable, fitting household budgets. They come in various sizes, from small bottles to large cans.
Switching to Jivo means investing in wellness. Their products help manage cholesterol and provide energy. For heart conscious people, these oils are ideal.
Jivo promotes sustainable practices, adding to its appeal. In a market full of options, this brand delivers consistent purity.
Try Jivo for meals that are tasty and nourishing. It is a reliable choice for modern Indian kitchens.
Also Read: Know About Healthy Cooking Oils in India
Conclusion
Buying healthy cooking oils in India can really change your daily meals for the better. Cold-pressed oils are healthy because these oils are naturally extracted and retain nutritional properties. These oils contain the right type of fats that help reduce inflammation and create conditions that promote heart health. Why buy highly processed refined that hold negligible nutritional value and are unhealthy.
Buy healthy cold-pressed cooking oils in India from reputed cold-pressed oil brands like Jivo. Jivo offers a range of cold-pressed cooking oils that suits your everyday cooking needs.
For healthy cold-pressed oils, trust the top cooking oil brand – Jivo.
Also Read: Your Guide to Choosing the Best Cooking Oils in India for Health
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