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What type of oils should I use for cooking?
Ghee (refined butter oil) is traditional cooking fat in India. It is high in saturated fat and cholesterol
The yesteryear habits are being broken as we become more aware of foods and their impacts on our health. My parents and grand parents knew of nothing other than Ghee, Peanut oil, Cotton seed oil and Mustard Oil for cooking. For shortening, it was always Ghee. Ghee is a derived dairy product and high in Saturated fats and Cholesterol. Times are changing, and we are getting more health conscious. Peanut oil, Cotton seed oil and Mustard seed oils are still very good for cooking.
Cooking Oil
Oils in order of preference starting with the best
Canola Oil
Mustard Seed Oil
Soybean Oil
Blended Oil (Canola 75% and Olive oil 25%)
Olive oil
Canola oil offers the best choices for cooking today.
In United States Canola oil is widely available in almost all the stores. According to FDA, Canola oil may carry a label that it is heart healthy. Canola oil is extracted from genetically modified Rapeseed. Studies indicate that Rapeseed oil may not be healthy. The genetically modified Rapeseed has overcome the health hazards associated with Rapeseed. In United States and Canada, only the oil extracted from genetically modified Rapeseed can be sold as 'Canola Oil'. Canola oil adapts better to the taste of curry spices than the olive oil
Salad Oils
Oils in order of preference starting with the best
Walnut oil
Canola oil
Mustard Seed oil
Blended oil (Canola 75% and Olive oil 25%)
Extra virgin olive oil
Shortenings
Do not use Transfats (Vanaspati or Margarine). Yes! Ghee and Butter have saturated fats, still they are better than transfats.
Compare labels, and choose vegetable shortening that has lowest amount of transfats.