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Think about oil—or even the very word oily—and you might immediately imagine something unhealthy. Surely enough, nutritionists, doctors and health experts have forever asked us all to reduce our oil consumption because eating too much fat is likely to increase cholesterol levels, cause weight gain and increase the risk of heart diseases. But another thing every health expert will tell you is that a balanced meal and a balanced diet are incomplete without the inclusion of healthy fats.
So, while excess oil is bad, consuming healthy oils in moderate amounts is a necessity for good health. Of course, the predominant myth about healthy oils is that it is only olive oil that counts as one that you should be using. In fact, Indian fats like ghee and mustard oil have been derided as unhealthy for the longest time—but this is predominantly because of lack of research. Today, the scientific community has found evidence that many Indian oil varieties are actually quite organic and healthy.
Wondering which of these oils you should be consuming? Here is a comprehensive list of Indian-origin oils that are healthy and should be a part of your balanced meal. A cautionary note though: overconsumption of any oil or foods deep-fried in oil can be harmful for your health both in the short- and long-run.
Video credit: YouTube/Chef Ranveer Brar
Mustard Oil
This extensively used Indian oil variety gets a very bad reputation as being unhealthy, but the fact is that this pungent and dark-hued oil does have health benefits to impart. Apart from having a high smoking point, mustard oil has antimicrobial properties and monounsaturated fatty acids that aid heart health. Rich in compounds like alpha-linoleic acid (ALA) and allyl isothiocyanate, mustard oil is also effective against inflammation and pain. So, mustard oil is definitely great for health in small doses.
ASIN ID - B0757631XR
Coconut Oil
Predominantly used for cooking in South India—and used across India as the best hair oil possible—coconut oil is often derided as being fatty. A 2015 study in the Journal of the Academy of Nutrition and Dietetics shows that coconut oil is packed with fatty acids that can aid weight loss. Packed with ketones, coconut oil can reduce hunger pangs and is also known to have antimicrobial properties.
ASIN ID - B088TDY1QY
Sesame Oil
Also dubbed as the “Queen of Oilseeds”, sesame oil is supported by both Ayurveda and modern Western science as one of the healthiest oils in the world. Packed with antioxidants, sesame oil is very effective against inflammation and supports heart health. From treating arthritis and reducing joint pain to improving sleep quality, the benefits of sesame oil consumption are plenty.
ASIN ID - B08CSDRGZ2
Flaxseed Oil
While flaxseeds have only recently gained global recognition as a superfood, it has been used for health benefits in India since ancient times, as Ayurvedic tomes prove. Rich in omega-3 fatty acids and other active antioxidants, flaxseed oil is known to benefit heart health and digestive health. Flaxseed oil is also used to treat skin issues like dermatitis because of its antimicrobial and healing properties.
ASIN ID - B072L33VWQ
Peanut Oil
Recently, peanut oil has emerged as a healthy choice for gourmet foodies because of its amazing flavour. This oil variety is packed with vitamin E, monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). So, not only is peanut oil effective against degenerative eye diseases but also works to reduce bad cholesterol and triglycerides levels, making it very good for heart health.
ASIN ID - B09MM4XPYP
Image credit: Pixabay
Sunflower Oil
As a non-volatile oil with a high smoking point, sunflower oil is known to have many health benefits according to ancient Indian and Chinese medicinal knowledge, even though Western medicine hasn’t conducted many studies on it. Packed with MUFAs and vitamins A, E and D, sunflower oil is reportedly great for heart health and skin health. This oil may also be effective against inflammation and pain.
ASIN ID - B09G74FX83
Soybean Oil
Did you know that while China is globally believed to have given the world soy products like tofu, soybean oil has been produced in Maharashtra and Madhya Pradesh for the longest time? Soybean oil has a high smoking point and is packed with PUFAs and vitamin K. So, consuming soybean oil has been associated with not only heart health, but also bone health and skin health.
ASIN ID - B079H8WTZB
Rice Bran Oil
A natural byproduct of rice bran, this vegetable oil is known in large parts of South and East Asia as a beneficial oil one should consume. Rich in both vitamins E and K, rice bran oil is known to be good for skin, eyes and bones. High in antioxidant compounds, rice bran oil reduces cholesterol levels, blood sugar levels and is overall good for heart health.
ASIN ID - B09VT93KP1
Safflower Oil
Sourced from the seeds of the safflower plant, this oil has a beautiful golden, almost saffron colour. Packed with vitamins A, E, D and K as well as MUFAs and PUFAs, safflower oil is also one of the healthiest Indian oil varieties you can use. Beneficial for the heart, skin, chronic pain, eyes and bones, safflower oil also has a high smoking point.
ASIN ID - B073HGT6M3
Rapeseed Oil
This versatile oil tastes great both raw and cooked, and has a high smoking point, making it perfect for everything from salads to sabjis. Rich in vitamin E, MUFAs and PUFAs, rapeseed oil is very good for heart health, skin health, eye health and chronic inflammation. However, commercially produced rapeseed oil can often be overprocessed and devoid of these benefits. So, it is best to consume organically produced rapeseed oil.
ASIN ID - B0C1CC2PZZ
