Did you know that 4 out of 5 deaths in India are due to heart diseases and cardiovascular stroke? A quarter of the deaths in India happen due to heart conditions. The annual number of deaths in India due to cardiovascular diseases has increased from 2.26 to 4.77 million in almost two decades.
Surprisingly, most of these deaths happen amongst middle-aged working groups. And the main reason for these deaths is poor heart health. Most importantly, the main reasons for poor heart health are extrinsic factors like stress, health reasons, etc. or intrinsic factors like an extremely poor diet.
The basis of all Indian cooking and Indian diet is cooking oil. Consumption of oil, the nutritional benefits of oil, how much is absorbed, which brand to use, these factors more or less influence the facts and figures stated above. If you don’t want to fall into any of those groups, it’s high time you reconsider the cooking oil brand you use.
Therefore, we decided to help you out with this. We have reviewed the best cooking oil brands in India that are health-friendly and highly recommended by ICMR as well as heart doctors. We have also mentioned the different types of cooking oil, how to choose the right cooking oil brand and factors to consider while buying the right cooking oil for your health.
Read on to know it all!
The 10 Best Cooking Oil in India 2024
Fortune Sunlite Refined Sunflower Oil
Buy Now on Amazon
Fortune has been a trailblazer when it comes to talking about refined oils. This sunflower oil from Fortune is one of the best you can get your hands on. It’s a must-have in your household, and the versatility it offers will keep you in awe.
The refined sunflower oil is extremely light and healthy as compared to other oils in the market. It has low absorption technology, so your foods don’t feel heavy and do not cause digestive issues either. The reason being, Fortune Sunflower oil is made and extracted from the finest quality sunflower seeds.
Fortune Sunflower oil has a good amount of PUFA content that maintains heart health and keeps you feeling lighter and healthier. It has a high smoke point so that you can use it for high-temperature cooking or deep frying as well.
It won’t turn rancid and taste foul after more than one-time use. The nutritional content of the oil remains intact even after heating at extremely high temperatures, making it highly stable.
The sunflower oil is rich in Vitamin E that is good for healthy skin. The fun fact is you can use this edible oil for your hair, as it makes it frizz-free and healthy, making them look smooth and shiny. The oil is healthy, tasty and beneficial in several ways, making you better in and out.
Features:
- Net Quantity: 1000 mL
- Price per litre: 209
- Oil Blend: Refined Sunflower Oil
- Overall rating:8/5
You can enjoy any type of meal without any guilt as the nutritional benefits balance it all out. The oil keeps you and your heart in good condition because a healthy heart is a healthy you. People are pleased after using the Fortune Sunflower oil, and we are not surprised either. They say it feels absolutely light, non-sticky can sustain high temperatures, and has no foul smell or taste either.
This oil from fortune is one of the best cooking oil brands for Indian households. You can definitely bet on it for your health!
Pros:
- Extremely light and non-sticky
- Versatile
- Has a good amount of PUFAs
- High smoke point
Cons:
- Certain users claim that the oil is highly-priced
Saffola Gold Refined Cooking oil
Buy Now on Amazon
Absolutely health-oriented and one of our personal favourites, Saffola Gold Refined Cooking Oil is for all those who need the right balance of taste and health in their lives. It is a proper blend of 70% rice bran oil and 30% sunflower oil. Both these oils are highly beneficial for heart health and are rich in nutritional properties.
Enriched with a range of benefits, this oil is suitable for all types of cooking, thanks to its high smoke point. The dual seed technology gives you the best of both oils in one pack. The oil has Oryzanol which increases your levels of good cholesterol and keeps bad cholesterol at a low.
The oil is also rich in antioxidants that help increase your immunity and keeps disease-causing toxic radicals at bay. It has the right MUFA and PUFA balance as advised by ICMR. This adequate ratio helps in acquiring the right nutrition from fats in the oil.
The oil has LOSORB technology, which means it is absorbed 30% lesser than other oils. This automatically reduces your oil consumption and keeps your food light and tasty. The oil is also fortified with the goodness of Vitamin A and D that improves your vision, and gives you stronger bones.
The oil is a good choice for most families. It has no particular taste or odour. Therefore, it blends with any kind of preparation and type of cooking. It also has a high smoke point, and its highly stable structure makes it suitable for high-temperature cooking as well.
Consumers find it extremely healthy for themselves and their families and have seen significant results in their health reports. Since it is incredibly light and absorbed less by foods, it is recommended for households suffering from diabetes, heart disorders, or other lifestyle diseases.
Features:
- Net Quantity: 1000 mL
- Price per litre: 205
- Oil Blend: 70% Rice bran oil and 30% Sunflower oil
- Overall rating:5/5
You must definitely go for this blended delight by Saffola, and you won’t be disappointed one bit! It’s highly-priced but definitely worth it for your health.
Pros:
- Low absorption technology
- Neutral flavor
- Has a high smoke point, can be used for deep frying
- Good balance of MUFA and PUFA, along with Vitamins
Cons:
- Highly-priced
- Packaging issues reported
Figaro Extra Virgin Olive Oil
Buy Now on Amazon
Figaro has been a well known globally acclaimed brand, and their olive oil is one of its kind. It is one of the oldest olive oil brands in the industry as well. Be it the flavor, texture, aroma, it’s unique and enhances your preparations in all aspects. Just a few drops for garnishing, and it changes the taste of your delicacies altogether.
Figaro is an extra virgin olive oil, meaning the oil is extracted using the finest olives from Spain and made from the first pressing. It undergoes no additional refining or heat processing. You can use it with any preparation or Indian dish; the oil is highly versatile and blends well with any preparation.
Figaro is one of the most refined quality olive oils, and the brand ensures to retain the purity and finesse of the oil. Being an extra virgin and unprocessed, it retains all the nutritional benefits as well. Speak about the nutritional benefits; the oil is a rich source of antioxidants that reduces inflammation and eliminates toxic radicals from your body.
Olive oil has no saturated fats and is rich in MUFA and PUFA, making it heart-friendly. The oil is also rich in Vitamin E that gives you glowing skin. In fact, it is also suitable for a keto diet and for people looking to lose weight.
You can use it for different types of cooking, be it frying, sauteing, garnishing. Etc. We suggest you keep it to garnishing and baking because of the neutral flavor. It is not suitable for high-temperature cooking, and hence we recommend it for salads, dressings, for making dips, brownies and other tasty dishes.
Features:
- Net Quantity: 1000 mL
- Price per litre: 779
- Oil Blend: Unrefined Olive Oil
- Overall rating:9/5
Some people have claimed that they have received fake products in the name of olive oil and the taste and flavor is not authentic. For those who had to say positively about the olive oil brand, it is extremely health friendly and suitable for occasional use.
Fortune Premium Kachi Ghani Pure Mustard Oil
Buy Now on Amazon
We all know the benefits of Mustard Oil, but when it comes from Fortune, it’s different in terms of quality and taste altogether. Fortune Mustard Oil literally adds a pungent sizzle to spice up your meals. Made from the finest mustard beans, the oil is 100% pure, with a high shelf life and no added preservatives, making it highly reliable and health-friendly.
We loved the packaging, making it very convenient and easy to store and use. The mustard oil is cold-pressed, hence the name Kachi Ghani. Cold-pressed oil is better to consume for health reasons as it retains the vitamins and nutrients.
Fortune Mustard Oil is rich in Omega 3 and Omega 6 fatty acids that help improve heart health, are good for your skin, and boost your immunity. Alongside, the oil is also rich in Vitamins A, D, and E, along with Beta Carotene. It improves cognitive functioning, eyesight and keeps inflammation at bay.
The mustard oil is also high in PUFA, which again is good for maintaining heart health. It has a typical pungent aroma and taste, which shows its authenticity. The pungent taste adds to the flavor of typical preparations that use mustard oil. In fact, mustard oil is also suitable for digestion, and the oil is naturally cholesterol-free.
Features:
- Net Quantity: 5000 mL
- Price per litre: 1049
- Oil Blend: Cold-pressed Mustard Oil
- Overall rating:0/5
Even users love it for the flavor and pungent taste it imparts in their preparations. Fortune is a very trustworthy brand, and the packaging also makes it easy to store and use. Although they suggest the price could have been lower, it’s worth it for all the spicy sizzle it adds to your food.
Pros:
- Great pungent aroma and taste
- Good packaging makes it easy to store
- High shelf life
- Pure with no added preservatives
Cons:
- Cannot be used for high-temperature cooking, can make the oil rancid
KLF Coconad Pure Coconut Cooking Oil Pouch
Buy Now on Amazon
The KLF Coconad Pure Cooking Oil is different from other coconut oil brands and has the original taste of oils in Kerela. Initially, the sun-dried roasted copra is processed using the Vaccumised Steam Injection Cooking Method (VSIC).
After which, a few coconuts are procured from this lot; sun-dried to enhance their taste and nutritional properties. The oil from these sun-dried coconuts is then expeller-pressed.
For purification and filtration, KLF only uses the triple filtration method. Most importantly, there is no bleaching involved or no adding of chemicals. It is manufactured in their home factory, and the oil is internationally renowned. It is exported to around 18 different countries due to its authenticity and uniqueness.
Therefore, the oil retains its flavor and original taste and aroma. It is extracted from roasted coconuts; therefore it has a different and unique colour, enhancing the taste of particular dishes.
The oil has a peculiar and sweet aroma that is extremely pleasant to the senses while you use it for cooking. You can use it for typical preparations like Kerala aviyal, fish curry, and other traditional cuisines. It enhances the taste of the dishes to a different level.
KLF is a brand that is the gold standard for coconut oils. It is rich in saturated fats, which allows you to use it at high temperatures as well. The oil is also healthy and recommended for those following a ketogenic diet.
There are no storage hassles either nor any change in taste if you cook it at high temperatures. The oil does not turn rancid at all. In fact, original and pure coconut oils start solidifying over time, which is the case with KLF. Although, you can always heat it and melt for use.
We thought that many would not enjoy the peculiar and authentic taste of coconut oil sourced from Kerela. But, consumers have excellent reviews about this cooking oil. It tastes great with non-vegetarian and typical traditional preparations. In fact, even non-Keralites are big fans of the unique roasted coconut flavor it has to offer.
Features:
- Net Quantity: 1000 mL
- Price per litre: 315
- Oil Blend: Pure, Unrefined Coconut Oil
- Overall rating:1/5
We don’t recommend this for daily use due to health reasons. Although, you must have it in your kitchen for preparing special delicacies and a change in taste once in a while.
Pros:
- Great taste and aroma
- Originally sourced from Kerala
- Has no additives or preservatives
- Unrefined pure oil
Cons:
- Not recommended for daily use
- May solidify in extreme climates
Oleev Active, with Goodness of Olive Oil Jar
Buy Now on Amazon
Oleev Active Oil offers the goodness of 2 oils in one, rice bran and olive oil. Both these oils are rich in properties. Olive oil and rice bran oil are perfect for maintaining heart health. Additionally, since it is blended with rice bran, it adds to its versatility and can be used with any type of dish or Indian cooking style.
Olive oil has a very neutral flavor, and the same goes for rice bran. In fact, rice bran has the goodness of MUFAs and PUFAs that reduce bad cholesterol and increase good cholesterol levels in your body.
The Sci-Fry technology is a unique aspect of this oil, making it suitable for all types of Indian cooking. Imbibed with the energocules formula, the oil is packed with energy bits that keep you energised all day. It makes the oil-rich in Linoleic acid, which produces ATP (Adenosine Tri Phosphate), a major energy-releasing molecule.
You can use it for dressing, deep-frying, baking, or general sauteing; the oil is suitable and helpful in maintaining your everyday health. It does not have any peculiar smell or flavor, making it a neutral and well-balanced oil. It is even absorbed 20% lesser as compared to other oils. The packaging also has a tracker called the oil-o-meter to maintain your overall oil consumption.
The oil has a high smoke point and can resist high-temperature cooking. Also, it has a shelf life of 12 months, so storing does not become an issue either. The oil has no greasy texture; your food feels light and tastes delicious.
Features:
- Net Quantity: 5000 mL
- Price per litre: 265
- Oil Blend: 80% rice bran and 20% olive oil
- Overall rating:9/5
The oil is quite helpful in helping combat several lifestyle diseases and has several variants available for specific health concerns. It has 80% rice bran and 20% Olive oil. Users have offered mixed reviews about this oil brand. Some say the olive oil content is significantly less, but the high smoke point and its versatility in cooking make it worth a try!
Pros:
- Oil is versatile and has a high smoke point
- Has energy molecules to keep you active all-day
- Oil-o-meter to keep track of consumption
- Neutral taste and light texture
Cons:
- Highly-priced
- The olive oil content is very less for the price it is offered in
Dhara Kachi Ghani Oil
Buy Now on Amazon
Dhara has been a well known Indian brand for years now. When it comes to relying on the best mustard oil in town, you choose nothing but Dhara. The Kachi Ghani oil is cold-pressed, meaning its natural properties are retained, as it is pure and unprocessed or unrefined. Mustard oil is known to be rich in properties and is one of the best known healthiest oils in the range.
This oil comes with a unique low absorb technology that is light and does not feel greasy. It has Vitamin A and Vitamin D2 that helps in improving vision, cognitive health, immunity and bone health.
The oil is a good source of monounsaturated fatty acids, which helps in keeping your heart health in check. It has high levels of Omega 3 fatty acids, which is not naturally synthesised by the human body. This mustard oil makes for an excellent source of Omega fatty acids.
It has low levels of saturated fatty acids, which makes it less toxic, more heart-friendly and good for your joints and bones as well. Although mustard oil may not have a high smoke point, you can use it for one time slow-simmered cooking. It goes best with gravies, non-vegetarian dishes and imparts a pungent taste and smell.
Features:
- Net Quantity: 1000 mL
- Price per litre: 155
- Oil Blend: Pure, Unrefined mustard oil
- Overall rating:0/5
Many users suggest that the oil is budget-friendly and is a pure kachi ghani oil. The quality of the oil and the overall texture is excellent. The brand is also quite reliable, but people not used to consuming this oil may not enjoy the smell and taste as much. The oil only blends well with certain peculiar dishes.
If you want to consume mustard oil for health concerns, love preparing dishes that blend well with mustard and are ok with the pungent taste, you must definitely buy this cooking oil.
Pros:
- Has an authentic flavor
- Reliable brand
- Unrefined and unprocessed pure oil
- Budget-friendly and extremely healthy
Cons:
- Comes in a plastic bottle, you need to transfer it to another container for storage
- Has a very peculiar smell which some users may not like
Fortune Rice Bran Health Oil
Buy Now on Amazon
Rice bran oil is being accepted and adopted for cooking by several households. Rice bran has various health benefits to offer, but Fortune is more reliable than any other brand.
It has Gamma Oryzanol that helps reduce bad cholesterol and increase levels of good cholesterol. This helps in maintaining a healthy heart with a balanced HDL and LDL ratio. Additionally, the oil is fortified with the goodness of Vitamin A, D and E. These Vitamins help improve your eyesight, brain function, and skin health.
The oil is rich in antioxidants that improve your immunity and keep toxic radicals at bay. Stressful lifestyles and the associated habits increase the levels of radicals in your body. In contrast, the rice bran oil from Fortune takes care of all such and other factors to maintain your overall health.
The oil also has a balanced concentration of MUFA and PUFA, which again helps check your heart health and does not block your blood vessels. It helps to maintain smooth and proper blood flow to the heart. The oil is also rich in Squalene that helps in maintaining youthful and beautiful skin.
Rice bran oil has been approved by WHO and American Heart Association to be one of the healthiest oils. It also has a high smoke point, meaning the oil is very versatile and can be used for various types of cooking.
You would not get any particular flavor or peculiar odour from this oil either. It has a very neutral and balanced flavor making it suitable for any style of cooking.
Users have also been all positive about using Fortune Rice Bran oil in general. They suggest that it has helped improve their heart health. They also love how light the oil is and does not feel greasy or heavy at all.
Features:
- Net Quantity: 1000 mL
- Price per litre: 174
- Oil Blend: Refined Rice bran oil
- Overall rating:2/5
As per consumers, you can use it for deep frying, sauteing, garnishing, etc. While ordering, all you need to be careful is about the packaging. The product, overall, is very effective and great to use.
Pros:
- Good ratio of MUFA and PUFA to keep your blood vessels clean
- Reduces bad cholesterol and increases good cholesterol, very useful for maintaining heart health
- Light and non-greasy
- Suitable for all types of cooking
Cons:
- Certain users have complained of packaging issues
Fortune Soyabean Oil
Buy Now on Amazon
Effective for your health and effective on your pockets, Fortune Soyabean Oil, is a heart-friendly and pocket-friendly choice for your family and your health. What makes it unique from other soyabean oils is that, it is processed using H.A.R.T technology. The H.A.R.T technology ensures that you receive the best from soybean oil that is beneficial for your heart and overall health.
The refining and manufacturing process is carried out at safe standards using the best of beans, making the oil completely safe for use. Soybean oil is rich in Omega 3, which is beneficial for heart health. Unlike other oils that tend to have extremely high levels of Omega 6, they can be unhealthy for your heart.
Soyabean oil also helps in maintaining strong bones and improving your immunity. It has a high smoke point so that you can use it for deep frying and regular cooking at high temperatures. Eat your delicious, deep-fried snacks without any guilt.
The oil has a shelf life of 9 months, and it is available in various types of packaging, making it easy to store. It has a very smooth and non-sticky texture. The oil also has a very neutral taste, so you can use it for several types of cooking or baking without losing the natural taste of ingredients.
Users are pleased after using the Fortune Soyabean Oil. One of the main reasons being, it is cost-effective and healthy, giving you good health at a low price. Since it is heart-friendly, people with lifestyle disorders can also choose to use this oil without any guilt or worry.
Features:
- Net Quantity: 1000 mL
- Price per litre: 173
- Oil Blend: Refined soybean oil
- Overall rating:2/5
While we personally are not a big fan of soybean oil, we definitely recommend you to try the one from Fortune because it is much better than any other soybean oil you can find.
Pros:
- High levels of Omega 3 fatty acids
- Has a good shelf life
- Neutral taste
- Processed with H.A.R.T technology
Cons:
- Certain users have complained of packaging issues
Borges Canola Oil
Buy Now on Amazon
Borges is a brand that originated in Spain. It has always been known for producing an exotic range of products like spaghetti, noodles, and its range of cooking oils is no less either. With a tinge of Mediterranean taste, the Canola oil from Borges has been a versatile and well-acclaimed oil for years now.
Canola oil is rich in monounsaturated fatty acids, and it has comparatively lesser levels of polyunsaturated fatty acids. Meaning, the oil has high amounts of Omega 3 than Omega 6, which is good for maintaining heart health.
Canola oil is famously known for having low levels of saturated fatty acids. However, you must beware of fake packages and products that contain GMOs, which can negatively impact your health. Luckily, Borges is a very reliable brand and uses the best of seeds for extraction.
Borges claims that you can use the oil for all types of cooking and at high temperatures. However, we suggest you keep it for tossing, garnishing and low-temperature cooking or baking. In particular, it does not impart any taste, making it neutral and compatible with almost all dishes.
Features:
- Net Quantity: 1000 mL
- Price per litre: 249
- Oil Blend: Refined Canola Oil
- Overall rating:9/5
We tried this oil from Borges, and personally, we loved the taste and texture. It is absolutely light, has no weird smell or taste, but it is not very cost-efficient. Even several users suggest that it is not recommended for larger families.
If you need it for specific health reasons like improving your Omega 3 levels or consuming less saturated fats from food, then you could opt for Canola Oil.
Pros:
- Light and non-sticky
- Has a neutral taste
- Renowned brand
- It has significantly less saturated fats, good for heart health
Cons:
- Highly-priced
- Some users suggest the oil is genetically modified
Things to Consider for Cooking Oil
Before deciding on which cooking oil finally enters your kitchen, you must definitely consider these factors and choose accordingly:
Do not use refined oil
Refining of oil basically involves purification. Purification means removing the waste materials and extracts or by-products that come along with the oil. These purification processes are made simpler by using chemicals like acids or alkalis. One of the most commonly used chemicals in purification is Hexane.
While refining these oils, they may get converted into rancid PUFA’s that are not very resistant to high-temperature cooking. This makes the oil further toxic and oxidises the oil to trans fats. Ultimately the oil starts smelling so rancid that you need bleach to neutralise the smell and taste of the oil.
Each oil has a different refining process. Not all processes are bad, but you must avoid consuming certain refined oils like:
- Soybean oil
- Safflower oil
- Corn oil
- Vegetable oil
- Canola oil
- Margarine
Do not reuse the oil
Most oils cannot be reused again. This is because they are sensitive to high temperatures and start oxidising, producing toxic radicals. Excessive cooking in the same oil also changes its colour and gives a burnt flavor. Oils that are rich in saturated fatty acids can still be used up to 1-2 times. The best example being coconut oil.
Choose Ghee over Oil if feasible
If possible and fits your budget, it is advisable to use ghee over refined or pure oils. Ghee contains healthy fats which do not get accumulated in your body and provide ample energy. It is used in various households for cooking and greasing. It also has butyric acid, which helps in improving your immunity and is rich in nutrition.
While we already understand the disadvantages of using refined oils, and pure oils may contain adulterants, ghee is natural, safe and a healthy alternative to oils.
Storage
We may possibly ignore this factor, but the storage of oils also holds importance in maintaining the overall quality of the oil. Three things to keep in mind with regards to storage:
- Store in airtight containers:
Make sure always to keep the lid on and store oil in tightly sealed containers. Rancid oil is toxic and not fit for consumption. This is because too much contact with oxygen can change the texture and make the oil sour.
- Store in dark coloured bottles:
Exposing oil to direct sunlight degrades its quality. Therefore, you must store it in dark-coloured bottles. You can use wine or vinegar bottles for storage, which are blue or green coloured. Any colour that does not absorb too much light is suitable for storage.
- Do not use plastic bottles:
Plastic reacts with oil and leaches the chemicals. Eventually, it changes the taste and overall quality of the oil. Therefore, you must transfer or store them in glass bottles or jars, with a tight-fitting lid.
- Do not store in iron or copper containers:
Iron and copper are reactive metals that may create a chemical reaction with the oil and deteriorate its quality. This can make the oil unsafe for use. Therefore, dark coloured glass bottles are safe to use.
Types of Cooking Oil
Indian cuisines include several delicacies. Each of them has its own flavor and uniqueness. The flavor and taste of any Indian dish are influenced by the oil used in the making. It adds to the crispiness, texture and overall flavor of the dish. Apart from the blend of ingredients, the type of oil also makes a significant impact and plays a vital role in any Indian cuisine.
Therefore, having sound knowledge of the different types of oils is essential. Based on what’s cooking in your kitchen, you may want to use a specific kind of oil to add to the particular and unique flavor of the dish.
We decided to have you covered by mentioning the different types of oils available in the Indian market and the significance of using them. We have mentioned the types based on two categories: Based on Properties and Based on Flavor.
Based on properties
If you are more of a health freak, and looking for oils with specific health benefits and factors in mind, then you must choose oils based on the types below:
Saturated fatty acids
Saturated fatty acids are found in butter, ghee, meat and tropical oils like palm oil, coconut oil, etc. These are oils containing straight-chain carbon atoms that bind to hydrogen and have no space for binding oxygen atoms. These oils remain solid at room temperature. These fatty acids have Medium Chain Triglycerides that do not deposit in your body as fat.
These are the most stable forms of fatty acids, meaning the oil would not change its properties, even when heated at a high temperature. These oils do not get oxidised and can be used more than once due to their stable, non-oxidising structure.
However, saturated fatty acids are known to increase the risk for heart diseases and other illnesses. Therefore, you must restrict its use and keep it to a minimum.
Monounsaturated fatty acids
These are unstable fatty acids, as they are capable of binding with oxygen at high temperatures. These fatty acids are found in peanut oil, canola oil, avocado oil, olive oil, etc. These fatty acids remain liquid at room temperature.
Oils containing monounsaturated fatty acids help reduce the bad LDL cholesterol and helps in increasing the levels of good HDL cholesterol. These are a healthy source of fats and energy reserves for the body.
However, you cannot reuse these oils due to their unstable, oxidisable structure.
Polyunsaturated fatty acids
Polyunsaturated fatty acids are an extended version of monounsaturated fatty acids. It has multiple carbon atoms in the chain with double bonds and no scope for hydrogen atoms to bind. These are also liquid at room temperature.
Polyunsaturated fatty acids are found in sunflower oil, rice bran oil, canola oil, safflower oil, etc. Oils containing these fatty acids also help reduce the bad LDL cholesterol and increase the levels of good HDL cholesterol.
Polyunsaturated fatty acids have certain levels of Omega 3 and Omega 6 fatty acids in them. These fatty acids help in the development and enhancement of your brain and skin cells. However, high-temperature cooking can cause an imbalance in the structure of the Omega fatty acids and diminish their benefits.
Therefore, oils containing polyunsaturated fatty acids cannot be used repeatedly either as they can get toxic.
Unrefined oils
Unrefined oils are the purest forms of oils that have not undergone any processing. Therefore, there are zero chances of these oils containing any additives or adulterants that are toxic for your health.
However, these oils are unsuitable for high-temperature cooking and are suitable for dishes that do not require cooking.
You can use unrefined oils in salads, for dressing purposes or just as toppers in any dish. They have a very peculiar and raw flavor which can be easily identified through smell and taste. However, they have a very low to almost zero shelf life, meaning they can deteriorate easily.
Refined oils
Refined oils are highly processed and have a rather complex chemical structure. Therefore, the more complex they are, the more difficult it is for the body to obtain nutrients from this oil type.
The only advantage of refined oils is that they have zero adulterants, are manufactured by following safe practices, contain preservatives for longer shelf life, and blend easily in any dish or preparation. They have a very neutral flavor and impart no particular smell or taste either.
These oils can also be used for cooking at high temperatures, i.e. they have a high smoking point.
Hydrogenated oils
Hydrogenated oils are a modified version of mono or polyunsaturated fatty acid oils. The polyunsaturated fats are injected with hydrogen into Omega 6 polyunsaturated fats. This makes them lubricated and increases their shelf life too.
You can use them as an alternative to ghee or butter. But, metabolising these oils can be quite a task. They can form deposits in our blood vessels, which can lead to cholesterol and blockage of arteries.
Commonly known hydrogenated oils are cottonseed oil, safflower oil, corn and soy oil, etc.
Based on flavor
If you are looking for an oil type to suit your particular taste buds, or are looking for specific oils to suit a specific Indian dish, then you must know about these different types of oils:
Mustard oil
Mustard oil has a very peculiar and slightly pungent taste and smell. Not many like the taste of mustard oil, but it is an excellent choice for making non-vegetarian dishes. It is known to be one of the healthiest cooking oils and is rich in properties. It prevents cold and cough, aids in digestion and has antibacterial properties.
Sunflower oil
Sunflower oil is the most commonly used oil type in households. This is because it has a very neutral flavor and does not impart it into foods. It has no peculiar taste and smell either. Therefore, it can be used for almost anything, frying, baking, dressing, etc.
It has various health benefits like reducing cholesterol, maintains heart health, aids in digestion, good for immunity, etc. But, it has tolerance to high temperatures, only up to a limit, after which it starts releasing toxic radicals.
Rice bran oil
These oils are extracted from a brown layer surrounding a rice grain called the chaff (rice husk). Rice bran oil has a very mild, earthy and nutty flavor, like that of peanut oil. The taste is not very overpowering and hence, can be used with almost any preparation, or even for frying, dressing, etc.
It has high smoke points, meaning it can be used at high-temperature cooking as well. These oils help reduce the bad cholesterol and increase the levels of good cholesterol, thus helps in maintaining heart health. It is also recommended for people with type 2 diabetes.
However, consuming too much bran oil may cause certain digestive issues and allergies in people sensitive to bran.
Groundnut oil
Groundnut oil or peanut oil is a type of vegetable oil. It has a very neutral taste. However, if extracted from roasted peanuts, it imparts a typical nutty flavor and aroma. Groundnut oil is a rich source of Vitamin E, which is very good for the skin.
It is also rich in antioxidants that help reduce inflammation and keeps diseases like cancer at bay.
Olive oil
Olive oil is a blend of various flavors. It is thin and has a delightful aroma with a delicate flavor of vegetables and raw nuts. The after taste might be a bit spicy and pungent. However, olive oil is perfect for regulating heart health. It needs to be used in low cooking temperatures as it has a low smoking point.
Coconut Oil
Unlike coconut, the oil extracted has an independent flavor of its own. The oil feels heavier in texture and a bit greasy, but the oil has extremely high cooking temperatures. You can opt for coconut oils if you want to make high heat foods or reuse the oil. Since the oil is heavy, it makes you feel fuller for longer durations. Coconut oil is also known to help improve cognition.
Soyabean Oil
Pure soybean oil has a typical beany taste and flavor. During processing, the flavor gets eliminated, but with storage, the flavor comes back. This flavor is the reversion taste of soybean. It is considered to be very versatile due to its high heating point. Because of this, it can be used for baking, frying, everyday cooking, etc.
The oil is rich in Omega 3 fatty acids and also contains heart-healthy nutrients. The oil also promotes good skin health and helps in improving bone health.
There are other types of oils like safflower, corn, cottonseed, sesame oil, etc. We have mentioned the most commonly used oil types in households.
How to Choose the Best Cooking Oil in India
Smoke Point
The smoke point is a particular temperature of the oil at which it starts converting to smoke and starts degrading. This is the point at which the oil begins oxidising and is no longer safe to use as it gets converted to toxic compounds beyond a certain point of heating.
Each oil type has its own smoking point. In fact, the same type of oil can also have different smoking points based on the processing it undergoes. The higher the oil’s smoking point, the more you can use it to heat high temperatures. Oils with high smoking points can be used more than once.
Hence these oils are suitable for multiple batches of cooking or for deep frying at high temperatures. Based on the type of cooking you or your household follows, you could choose oils with high or low smoke points. Keep in mind that oils with high smoke points are not as healthy for daily consumption.
Here is a list of different types of oils and their smoking points:
| Oil Type | Smoking Point (in degree Fahrenheit) |
| Refined Olive Oil | 460 |
| Corn oil | 450 |
| Peanut Oil | 440 |
| Sunflower Oil | 440 |
| Sesame | 410 |
| Canola | 400 |
| Coconut | 350 |
| Soyabean | 453 |
| Groundnut | 450 |
| Rice bran oil | 450 |
| Mustard oil | 480 |
Fat Content
Fatty acids play an important role in oil composition apart from the other nutrients. Ideally, there are three types of fatty acids found in oils, being saturated fatty acids (SFA’s), monounsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs).
There is no ideal ratio or composition for how much of each of these should be consumed. However, there should be an adequate balance of the three components. As per our research, we recommend that oils rich in MUFAs are the best to consume as they help improve heart health and improve our immunity.
The best example of oils with high MUFA is Olive oil. It contains around 77% of MUFA. But, these oils cannot be used at high temperatures. Even SFAs are good to consume, and they can also be used at high temperatures, but again, they are not suitable for heart health.
Therefore, an ideal balance of 3 fatty acids is a must to maintain overall health along with a proper diet and exercise.
Omega Ratio
Omega 3 and Omega 6 fatty acids are the most availed components from oil. They are known to improve skin health, help in the functioning of brain cells, improve cognitive function, eyesight, etc. The ideal healthy ratio for Omega 6 and Omega 3 fatty acids should be between 1:1 and 4:1. However, more the oil consumption, the ratio in certain western countries reaches up to 15:1.
It is essential to maintain an adequate ratio as excess consumption of Omega 6 can cause heart blockage, rise in blood pressure, stroke and even increase your chances of a heart attack. In fact, we need to consume Omega 3, which declines our chances of developing heart diseases.
Vitamins
Look for the list of Vitamins offered by your cooking oil brand. Essentially, you need to look for Vitamin A, D, and E. Vitamin A is essential for improving eyesight. Vitamin D helps in managing bone health and enhances immunity. Vitamin E helps in improving skin and hair health and reduces damage to the body.
Flavour
Different oil types impart different types of flavor. If you are looking for a pungent and sour taste, you can opt for mustard and olive oil. If you need a nutty taste, go for groundnut or peanut oil. If your taste buds are ok with a neutral flavor, you can always opt for rice bran or sunflower oil.
Usage
Choosing a cooking oil brand based upon usage totally depends on your or your household’s type of cooking habits. Here is what you need to keep in mind based on different cooking habits:
- For baking: Neutral flavored oils (sunflower or rice bran or refined olive oil)
- For deep-fried items: Oils with high smoke points, coconut, rice bran, etc.
- For salads and toppings: Light oils with low smoke points, extra virgin and virgin olive oils, etc.
- For sauteing: Canola, Sunflower or rice bran oil
Customer Reviews
Customer reviews for any product are a must. Be it food items or a non-edible commodity. If you are buying cooking oil online, you can check the customer reviews on the website you are purchasing from or the cooking oil brand’s website. Other common sources are available online to check consumer reviews on which is the best oil based on your health and usage preferences.
You can also ask people around you or friends, neighbours, or relatives which oil they use and how their experience has been. You can look for certain factors: what flavor does it impart, what is the shelf life of the oil, does it have a peculiar smell while cooking, have they seen any health benefits, etc.
You can also consult your dietitian or doctor for the best advice based on your health, cooking habits, or consumption levels.
Price
Oil makes for an essential household item and is a part of everyone’s monthly groceries. Therefore, while fixing a monthly household budget, considering the price per litre is important. Different oils have different price ranges. It also depends upon the source, the processing, how crude or refined the oil is, brand name, etc.
As a general fact, olive oil, avocado oil, almond oil have a high price range. Sunflower and rice bran are the most widely used oil varieties in households that fall in a mediocre price range. The same goes for mustard and soybean oil. Cottonseed oil, corn oil, canola oil, etc., are in the lower price range.
Based on your budget and requirements, you can choose a cooking oil brand accordingly.
Conclusion
According to us, after reviewing and researching the best cooking oil brands in India, the best cooking oil brand is the Fortune Sunlite Refined Sunflower Oil. It’s heart-friendly for obvious reasons, has a good balance of nutrients, is stable at high temperatures, and does not lose its nutritional aspects.
It has good and balanced levels of PUFAs, which maintains heart health. The oil can be used for all types of cooking, making it extremely versatile. It is best suited for Indian kitchens and families, be it frying or baking, any and every diet and dish.
Read our reviews on the best cooking oil brands in India, and tell us which is your and your family’s favourite through the comments section below.
Until then, eat healthy, stay happy!!
