Confused about which oil to use? Read this before you decide

How much oil should you consume in a day? What is the healthiest oil for frying? How about a salad dressing? Do you often ask these questions? With markets offering so many options, choosing the right oil for the right purpose has become challenging. Well, let us help you there.

Although coconut oil remains the oil of choice for cooking in Kerala, people are open to experimenting with other oils as well. While some are confused between choosing olive or canola oil for frying, others are unsure about peanut or sesame oil. There are conflicting reports about the health benefits of these oils as well. Moreover, brand ads lure consumers with attractive promises of lower cholesterol and a high amount of heart-protecting omega-3 fatty acids. The low-fat/low-carb diet is trending these days. Fats are essential to the human body as they provide the calories needed for a day and also provide nutrients.

While using oils, note the changes that occur to them when heated. Color, nutrient quality and aroma change when oils are heated. When the oil reaches the smoking point, it loses many nutrients and produces many components harmful to the body. Besides, the amount of fat present in each oil also varies.

Coconut Oil


It was believed that coconut oil could cause serious health problems. However, the latest studies show that eating coconut oil is healthy. It is rich in saturated fatty acids and vitamins E and K. Moreover, coconut oil can be heated to a high temperature without causing any adverse effects.

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olive oil

This is a fairly newcomer in our stores. Olive oil is usually used as a salad dressing or a light stir-fry without heating it too much. They cannot be used for frying because excessive heat will change its taste and flavour.

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Mustard oil

It is not popular in Kerala due to its strong flavor and aroma. Mustard oil is mostly used in North India and Bengal. The strong smell can be reduced by heating it to the point of smoking. Although mustard oil has a strong smell, it is known for its amazing health benefits. Besides omega-3 fatty acids, mustard oil contains a lot of monounsaturated and polyunsaturated fatty acids that are beneficial for health.

Sesame oil

It is one of the best oils available in the market. Sesame oil can be used as a salad dressing, stir-fry or stir-fry. Moreover, it contains magnesium, copper, calcium, iron and vitamin B6.

peanut oil

It is a storehouse of monounsaturated and polyunsaturated fatty acids. Peanut oil is excellent for cooking because it contains a small amount of “bad” fats.


Italian cuisine: Hands put small rusk fish (anchovies, sardines, baby cod) to fry in olive oil in a frying pan.


canola oil

He is a newcomer in the market. Canola oil is considered one of the healthiest oils because it contains less harmful fats. Besides, it contains a lot of omega-3 monounsaturated fatty acids.

Sun flower oil

Sunflower oil contains monounsaturated and polyunsaturated fatty acids. It is excellent for frying as the nutrients will be lost even if it is heated to a high temperature.

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bran oil

The oryzanol in bran oil can reduce cholesterol. It contains a lot of monounsaturated fat and polyunsaturated fat in moderate amounts.


It is considered the most dangerous. However, ghee can be consumed in small quantities. The saturated fat in ghee lowers glucose levels and removes fats that are deposited in the body.

Olive oil is best for cooking eggs and pasta. It can also be used as a delicious salad dressing. Meanwhile, sunflower oil can be used for deep frying of foodstuffs. Try cooking Chinese and Thai dishes with sesame oil. Meanwhile, bran oil and canola oil can be used in traditional dishes. Nutritionists say that a healthy person does not need more than two tablespoons of oil per day. 20% saturated (ghee, coconut oil), 30% polyunsaturated (soy, peanut, bran oil) and 50% monounsaturated (olive, canola and sunflower oil) is the correct ratio that different oils can go into. in your cooking. Oils from cashews and other oil seeds can also be used.