Best cooking oil for Indian kitchens: Olive, sunflower, mustard, coconut oil or ghee

Every Indian kitchen has its own favourite fat. Some swear by the earthy aroma of mustard oil for tadka, while others lean on sunflower oil for everyday frying. Urban homes often keep olive oil for salads, while coconut oil continues to be a staple in the south. And of course, ghee holds a place of pride across the country. But the real question is this: which one is the healthiest option for daily cooking?The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) updated their dietary guidelines in 2024, urging Indians to use a blend of different oils instead of sticking to just one. The reason is simple. Each oil has a unique fatty acid profile, and no single oil provides all essential nutrients in the right proportion. A balanced rotation of oils ensures the right intake of monounsaturated, polyunsaturated, and saturated fats.So if you are wondering whether to choose olive, sunflower, mustard, coconut oil, or ghee, here is what you need to know.Olive oil, especially extra virgin, is packed with monounsaturated fatty acids and antioxidants that support heart health. It has anti-inflammatory properties and has long been a cornerstone of the Mediterranean diet. In Indian kitchens, olive oil works well for sautéing vegetables, tossing pasta, or drizzling over salads. However, its relatively low smoke point means it is not the best choice for deep frying pakoras or puris. Instead of making it your only oil, think of olive oil as part of a rotation that complements other locally used oils.Sunflower oil has earned popularity because of its neutral taste and high smoke point, which make it suitable for deep frying and everyday cooking. It is a good source of vitamin E and polyunsaturated fatty acids. The concern, however, lies in its high omega-6 fatty acid content. When consumed excessively without balancing omega-3s from other oils or foods, it may promote inflammation in the body. To keep it healthy, sunflower oil should ideally be alternated with oils like mustard or groundnut that provide more omega-3s.Mustard oil has a long-standing place in Indian cuisine, particularly in eastern and northern states. Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, it is one of the most heart-friendly options available. It also has natural antimicrobial properties that can help preserve food and add an extra layer of health protection. The strong, pungent flavour might not appeal to everyone, but nutritionally, it is one of the most balanced oils for regular use. Rich in monounsaturated fats and antioxidants, it supports heart health and digestion. It is especially good for stir-fries, curries, and traditional pickles, where its bold taste complements spices and enhances the overall depth of flavor.Coconut oil has been praised in recent years for its medium-chain triglycerides (MCTs), which provide quick energy and are easier to digest. It is commonly used in southern India and has also gained popularity in urban diets, especially among those following keto or low-carb plans. But coconut oil is high in saturated fat, which can raise LDL cholesterol if consumed excessively. The ICMR recommends using it in moderation, ideally alongside oils richer in unsaturated fats. That way, you get the flavour and quick energy benefits without the cardiovascular downsides.No discussion of Indian fats is complete without ghee. Its nutty flavour and cultural significance make it a household essential. Ghee is rich in fat-soluble vitamins A, D, and E, and in small amounts can aid digestion. However, it is high in saturated fat and should not be consumed in excess. For children and highly active adults, ghee in moderation can be beneficial, but for sedentary individuals, the intake should remain limited. Ghee works best as a flavour enhancer, not as the main cooking medium.The ICMR guidelines do not declare one oil to be the healthiest. Instead, they stress that a mix of oils provides the best nutritional profile. Combining oils like sunflower with mustard, or olive with groundnut, balances omega-6 and omega-3 intake. This diversity ensures that your diet includes the benefits of different fatty acids while reducing risks associated with overusing one type of fat.Another important point is portion control. According to the guidelines, the total visible fat intake for an adult should stay between 25 to 40 grams per day. This includes all oils, ghee, butter, and added fats. Even the healthiest oil can cause harm if consumed in excess.There is no single perfect oil for every household. Olive oil is rich in antioxidants, sunflower oil is versatile, mustard oil brings omega-3s, coconut oil provides quick energy, and ghee adds flavour and tradition. But depending on just one can throw your fatty acid balance off. The smartest strategy is to rotate between different oils and keep overall intake moderate.So the next time you stock your kitchen, think variety instead of loyalty. That way, your meals stay delicious, culturally rooted, and aligned with long-term health.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| The hidden risks of eating green peas daily: What you need to know