Indian cooking is not complete without the sizzle of oil. Cooking oil is something which we Indians use daily. So it is the most important to use healthy oil. However, if you are not using the right oil for cooking then it can become the reason for gaining weight, heart blockage, diabetes, and Even Cancer.
The right oil in the correct amount can help your body gain necessary fatty acids
Oils are rich in polyunsaturated (PUFA) and monounsaturated (MUFA) fats, which are considered good fats
Oils like olive oil can help lower your LDL (bad cholesterol) and raise your HDL levels (good).

SO, lets talk about the best cooking oils for Indians:
FIRST OF ALL, Say no to refined oils. Refined oils are something which been refined by using chemicals that are harmful to us.  It may mean the oil was treated with acid, or purified with an alkali, or bleached.  It can also be neutralized, filtered or deodorized.  In the process of making and refining these types of oils, it leads to PUFas (rancid polyunsaturated fatty acids) which DO NOT hold up well to high heats.  In the process of being extracted from the seed these oils oxidize and turn into trans fats.  The smell is so rancid that a cleaning process has to take place using bleach to deodorize it.
So, I must say that you should not use refined oils for cooking.
OLIVE OIL: Extra Virgin Olive Oil is considered the best. Olive oil contains omega-3 fatty acids & essential nutrients that are good for heart. But I must say, we cannot use olive oil for cooking at high temperatures because When exposed to high heat, the intrinsic properties of fats and oils may get altered. If you want to use olive oil, You can use it fas topping on salads, soups, marinades etc.
COLD PRESSED OILS: Cold pressed are best suitable for indian cooking. Cold-pressed is basically a technique, which separates the fibre from a particular food item without using any amount of heat. This in turns helps to preserve the nutritive value of the food and maybe even helps the food to taste better. It is also known as “Kachi Ghani” Oils Examples are as follows:
Mustard Oil : If you live in the North of India, you know that mustard oil is the most widely used oil in that region. Not only is it very popular, but it also has the ideal fat composition. Additionally, it’s known as a stimulant for digestion and circulation, and even comes with antibacterial properties that can help with coughs, colds, and allergies.
Flax seed Oil- This is basically extracted from flax seeds and is a great source of polyunsaturated fatty acids like omega3 fatty acids. It helps in decreasing inflammation in the body. In fact, flaxseed oil is also used as a laxative and for weight loss purposes
Coconut Oil– This oil contains lauric acid –which helps in protecting against a lot of infections. It is the same acid present in breast milk too that helps in protecting the baby against a lot of infections. This oil is good for healthy gut. Coconut oil is suitable for cooking too as it has a high heat tolerance.
Sesame oil– This is a good source of vitamin E, and is also known for its antioxidant property. It also has a high concentration of fatty acids, including polyunsaturated omega-6 fatty acids and monounsaturated omega-9 fatty acids. Its other constituents include zinc, copper, magnesium, calcium and iron as well as vitamin B-6. It also lends a number of cardiovascular as well as beauty benefits.
Groundnut oil- Groundnut oil is naturally sweet and flavoured edible oil. It s very high in energy, has a high burning and smoking point, and contains MUFA, PUFA, Vitamins A, D and E in appropriate amounts. It helps in lowering the bad cholesterol and hence maintains heart health.
DESI GHEE: Desi ghee is considered as one of the best immunity boosters in Indian society. And where i am talking about desi ghee I mean it as “DESI COW GHEE”.  It is beneficial for our eyesight, digestive system and even strengthens bones. Desi ghee also promotes healthy skin and hair. It is a great antibiotic and helps during cold and cough. It is also used on wounds to speed up healing. Ghee primarily contains saturated fatty acids and is rich in vitamins A, E and K2. It is also rich in Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits.
Over to you : Moderation is the key. You must consume the oils in adequate amount as per suggested by your dietitian or doctor. Do not over consume it.

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