We use cooking oils in almost everything — for those crispy onion, aloo, or mirch pakoras as our evening snacks, frying puris that puff up perfectly, simmering onion or tomato puree for the perfect rajma chawal, or birista, those thin onion slices deep-fried to perfection until golden, fragrant, and crispy, to use in all your Biryanis, Pulao, and Korma dishes. Then there’s seasoning that perfect oil in salad dressings, tempering mustard seeds for a curry, roasting vegetables, making pickles, stir-frying noodles, and sautéing a flavorful stir-fry. And with so much focus on a nutrient-rich diet for us and our families, adding those drops of oil is no longer just about taste. Some oils handle heat better than others, keeping their nutrients and flavors intact, while others break down and lose those benefits.

Why the Right Oil Matters

Each oil is different, and when it’s heated beyond its ideal temperature (the smoke point), it can start to break down, releasing harmful compounds that may affect your health. Oils that are stable at higher temperatures are generally better for cooking. On the other hand, oils that burn too easily might be better suited for lower-heat applications like dressings or finishing touches. The key is understanding the different types of fats—monounsaturated fats (MUFA), polyunsaturated fats (PUFA), and saturated fats—and how they affect your health.

Nutritional Value of the Top 5 Oils

Mustard Oil
Mustard oil is rich in heart-healthy fats and has a high smoke point of 480°F (249°C), making it great for frying and sautéing. It also contains omega-3 fatty acids that help lower blood pressure and reduce inflammation. Mustard oil is a great choice for daily use, offering a balance of good fats.

Groundnut Oil (Peanut Oil)
With a high smoke point of 450°F (232°C), groundnut oil is ideal for deep frying and grilling. It’s rich in monounsaturated fats (MUFA), which help lower bad cholesterol, and vitamin E, which protects your cells from damage. This oil supports heart health and is a versatile cooking oil.

Coconut Oil
Coconut oil has a slightly lower smoke point of 350°F (177°C) but is excellent for low- to medium-heat cooking. It’s rich in medium-chain triglycerides (MCTs), which are easily absorbed by the body and converted into energy. MCTs can help boost metabolism and support brain health.

Ghee (Clarified Butter)
Ghee has a high smoke point of 485°F (252°C) and is perfect for high-heat cooking. It’s rich in butyrate, a fatty acid that supports gut health, and vitamins A, D, E, and K, which are essential for immunity, bone health, and skin health. Ghee’s beneficial fatty acids make it a healthy choice when used in moderation.

Sesame Oil
Sesame oil is a healthy mix of monounsaturated (MUFA) and polyunsaturated fats (PUFA) and has a moderate smoke point of 410°F (210°C). It contains antioxidants like sesamol and has anti-inflammatory properties that help reduce inflammation and support joint health.

Oils to Avoid for High-Heat Cooking

Not all oils are suitable for high-heat cooking. Here are a few to avoid:

Fish Oil
Packed with omega-3 fatty acids, fish oil is great for heart health, but it has a low smoke point of about 320°F (160°C). It’s best used in cold dishes or taken as a supplement.

Flax Oil
Flax oil is known for its heart-healthy omega-3 fatty acids, but it has a very low smoke point of around 217°F (103°C). It’s ideal for cold dishes like dressings or added to smoothies, but not for cooking.

Palm Oil
While palm oil is widely used in processed foods, it’s not the best option for high-heat cooking. Palm oil is rich in saturated fats, which can raise LDL cholesterol levels. Additionally, the environmental concerns surrounding its production, such as deforestation and habitat loss, make it a less sustainable choice. Palm oil’s lower smoke point also makes it unsuitable for frying or high-temperature cooking.

Walnut Oil
Walnut oil contains polyunsaturated fats (PUFA) and omega-3 fatty acids, which are great for heart health, but it has a delicate flavor and a low smoke point. It’s better for salads or drizzling over dishes after cooking rather than for high-heat frying.

Sunflower Oil
Sunflower oil is commonly used for frying and cooking but can be a less healthy choice for high-heat cooking. It's high in polyunsaturated fats (PUFA), particularly omega-6 fatty acids, which are essential but can become inflammatory if consumed in excess. Additionally, refined sunflower oil has a relatively low smoke point of around 440°F (227°C), which may cause it to break down when used for high-heat frying or deep frying. For moderate cooking, it's better to choose oils like olive or sesame oil.

Are Cooking Sprays Safe?

Cooking sprays are convenient but can contain added chemicals to help them spray smoothly. If you want a cleaner option, try olive or avocado oil sprays, or simply fill a refillable spray bottle with your preferred oil for more control.

The Truth Behind Healthy Oils

Some oils, like mustard or groundnut, are mass-produced, which makes them easy to find and affordable. But oils like sesame or cold-pressed coconut oil cost more because they take more time and care to make, keeping all their healthy benefits intact.

The way oils are made matters. Cold-pressed oils, for example, keep their nutrients because they aren’t heated or treated with chemicals. This process, though, makes them more expensive to produce. On the other hand, mass-produced oils are refined, which removes much of their nutrition, leaving an oil that’s cheaper but not as healthy.

There’s also the issue of adulteration. As people look for healthier oils like olive or coconut, some producers mix cheaper oils with premium ones to make them more affordable. This hurts both the taste and health benefits. Unfortunately, as demand for healthy oils grows, some manufacturers try to take advantage of the situation.

Know where your oil comes from and how it’s made. Healthier oils might cost a bit more, but you’re paying for better quality and more benefits. Make sure to choose wisely and get the best oil for you and your family.