A kitchen doesn’t actually have cooking oil. Yes, it could either be to sauté the vegetables, to fry snacks or to bake a cake. The oil utilised will significantly affect the taste and health value of your dish. Of the many options, which one is right? Here is a quick guide to understanding what makes a good cooking oil.
Key Elements of a Good Cooking Oil
- Balanced Omega-3 and Omega-6 Ratio- Omega-3 and omega-6 are the essential fatty acids, but imbalance causes inflammation. Ideally, a good cooking oil should be in a ratio that will give the best balance for health.
- High Smoke Point- The smoke point is the temperature at which the oil begins breaking down and liberating harmful compounds. The high-heat cooking method, such as frying, is the best suited to an oil with a high smoke point to retain all its nutrients.
- Appropriate Fat Composition – Oils are saturated, monounsaturated, and polyunsaturated fats. Healthy cooking oils must be a good mix of these, especially with a high percentage of monounsaturated fats that contribute to heart health.
- Rich in Antioxidants – Antioxidants help prevent oxidation, keeping the oil stable during cooking and reducing harmful free radicals in the body. Oils rich in natural antioxidants like Vitamin E are a great choice.
Popular Cooking Oils in India and Their Unique Properties
| Cooking Oil | Unique Properties | Best Used For |
| Mustard Oil | Rich in omega-3, antioxidants, and a distinct pungent flavor. | Indian curries, pickles, sautéing |
| Coconut Oil | High in saturated fats, stable at high heat, and has a subtle coconut aroma. | Frying, baking, South Indian dishes |
| Groundnut (Peanut) Oil | High smoke point, rich in monounsaturated fats, and has a mild nutty flavor. | Frying, roasting |
| Sesame Oil | Contains antioxidants like sesamol, and has a unique nutty flavor. | Stir-frying, marinades, dressings |
| Soybean Oil | Balanced omega-3 and omega-6 ratio, rich in Vitamin E. | General cooking, frying |
| Sunflower Oil | Light flavor, rich in Vitamin E, and has a high smoke point. | Deep frying, baking |
| Olive Oil (Extra Virgin) | Olive Oil (Extra Virgin) High in monounsaturated fats and antioxidants, with a rich, fruity flavour. | Salad dressings, low-heat cooking |
| Rice Bran Oil | Contains oryzanol, a natural antioxidant, and has a high smoke point. | Frying, stir-frying |
At Ajanta Soya Limited, we believe a good cooking oil is not only a staple for kitchens but also a prime ingredient for delicious meals and healthy living.
Knowing the different properties of various oils and their usage will enable you to make conscious choices that fit your cooking style and match your nutritional needs.
Explore, experiment, and let the right oil bring out the best in your dishes!