The Kitchen Essential: Best Cooking Oils for Indian Cooking

Indian cuisine is diverse, involving many techniques from low-flame slow-cooking (dum) to high-heat shallow frying. The best oil is one that complements the cuisine's flavor profile while remaining stable and healthy under heat.

We strongly advocate for cold-pressed oils as the best choice for authentic flavor and superior nutrition.

1. Cold Pressed Groundnut Oil (The Everyday Hero)

• Why It's Great: This is the ideal workhorse for daily Indian cooking. Its high smoke point makes it perfect for sautéing, tempering (tadka), and shallow frying without breaking down.

• Flavor Profile: It has a pleasant, mild nutty flavor that doesn't overpower the spices in your curries or vegetables.

• Health Benefit: It is rich in monounsaturated fatty acids (MUFAs), making it a heart-friendly choice that supports healthy cholesterol levels.

2. Cold Pressed Sesame Oil (The Flavor Builder)

• Why It's Great: Sesame oil is widely used in South Indian cooking, particularly for pickling and tempering. It has a distinctive aroma that can't be replicated.

• Best Use: Use a small amount for a finishing tadka in dals and vegetable dishes. Its rich flavor means you naturally use less oil.

• Health Benefit: Packed with antioxidants like sesamol and sesamin, which fight inflammation.

3. Cold Pressed Coconut Oil (The Coastal Favorite)

• Why It's Great: A staple in coastal and South Indian diets, this oil is extremely stable due to its high saturated fat content (medium-chain triglycerides).

• Best Use: Perfect for making appam, stew, and certain vegetable preparations where you want the natural coconut flavor to shine.

• Health Benefit: Contains $\text{MCT}$s, which are quickly used for energy by the body and can support metabolic health.

Tip: Always choose your pure, cold-pressed variants. The traditional extraction method preserves the integrity and nutrient density that refined oils lack.