Think you’re using the right oil for frying? Discover the healthiest oils for Indian cooking—based on Ayurvedic wisdom from Santushti Holistic Healthcare.
Frying This Weekend?
“It’s impossible to imagine Sunday breakfast without pooris or rainy evenings without pakoras!”
Some oils can silently harm your health…
Think about it: Are you truly using the right oil for deep frying?
Most people stop at just one factor—the smoke point—but that’s not enough.
There’s more to picking a healthy cooking oil—especially if you want to protect your heart, digestion, and long-term wellness.
Deep-fried foods are part of our food culture—and soul.
But here’s what’s more important: What oil are you frying them in?
Because the oil you use doesn’t just affect taste—it can deeply impact your health.
There are many oils commonly available in stores, but not suitable for deep frying—especially for regular use…Before we talk about the best oils, let’s first know the ones you should avoid at all costs. Also, let’s clear the confusion and bust some popular myths, with science-backed insights from the Best Dietitian in India and a touch of grandma’s wisdom.
Oils to Avoid for Deep Frying
- Refined oils
- Palm oil
- Vegetable oils like:
○Canola oil
○Rice bran oil
○Cottonseed oil
These oils may be marketed as “heart healthy,” but they’re often ultra-processed, high in trans fats, and stripped of nutrients. They can promote inflammation, gut imbalance, and long-term health issues—especially when heated repeatedly for deep frying.Not All Oils Are Safe for Deep Frying
You may have heard that oils with a “high smoke point” are good for deep frying. True—but that’s only one part of the story.
Here’s what truly matters:
- High Smoke Point: So, the oil doesn’t break down into harmful compounds at high temperatures.
- Local and Seasonal Availability: Oils native to your region and season are easier to digest and more suitable for your body type (as per Ayurveda).
Healthy Oils for Deep Frying
Here are the oils we trust in our Indian kitchens:
Let’s break it down region-wise:
- In North India, mustard oil and desi ghee are ideal. Mustard oil has a naturally high smoke point and is a traditional favorite in Indian kitchens. Desi ghee, when used in moderation, adds a rich flavor and supports digestion.
- In South India, coconut oil is a time-tested and locally available choice that holds up well to heat and is deeply rooted in traditional cooking.
- In Western India, groundnut (peanut) oil is widely used and makes a great option due to its high stability during frying.
During winters, peanut oil and sesame oil are especially beneficial as they generate warmth in the body and support seasonal balance.
Choosing oils based on your region and season supports better health but also aligns with Ayurvedic principles of eating local and living in sync with nature.
Busting the Myths About Cooking Oils
Myth 1: “Mustard oil isn’t safe for human consumption and causes cancer.”
Fact: This myth often stems from concerns about erucic acid—a compound found in mustard oil. But here’s the full picture:
- The levels of erucic acid in Indian mustard oil are well within safe limits.
- Studies linking erucic acid to health risks were conducted on mice in excessive doses, not humans.
- Also, the ban on mustard oil in certain countries was more about promoting their own refined oils than actual safety concerns.
Mustard oil has been used safely in Indian kitchens for generations, offering anti-inflammatory and heart-protective benefits. So no, mustard oil isn’t cancerous—it’s actually one of the best oils for deep frying, especially in North India.
Myth 2: “Desi ghee causes high cholesterol and should be avoided.”
Fact: Ghee has long been wrongly blamed for cholesterol issues.
But modern nutrition science now agrees:
- Ghee is rich in butyric acid, which supports gut health.
- It contains healthy saturated fats that help absorb fat-soluble vitamins (A, D, E, K).
- When consumed in moderation, ghee is not only safe but beneficial for heart health.
Myth 3: “Cold-pressed oils are ideal for deep frying
Fact: Cold-pressed oils are healthier, but not for high heating.
Cold-pressed oils are excellent—but not for deep frying. When exposed to deep-frying, these delicate oils break down, losing their benefits and forming harmful compounds.
Use cold-pressed oils only for low-heat cooking such as:
- Sauteing
- Tempering (tadka)
- Salad dressings
Cold-pressed oils are not for high-heat cooking or deep frying. If you are overweight or underweight and think the oil you use affects your health, take Lavleen’s online nutrition course to scrutinize your daily diet.
Myth 4: “Air fryers make healthy food.”
Fact: Air fryers reduce oil use, but they aren’t a health guarantee.
Air fryers can be a great tool to cut down on excess oil, but they don’t transform junk food into healthy food. If you’re loading your air fryer with ultra-processed frozen snacks, sugary pre-mixes, or synthetic ingredients, don’t expect magical results.
Also, even in air fryers, high-temperature cooking can create harmful compounds when food is overcooked or charred.
So yes, air fryers are convenient—but they’re not a shortcut to health.
Real nutrition still depends on what you cook—not just how you cook it.
Use air fryers mindfully, and pair them with wholesome, fresh, real ingredients.
Myth 5: “Olive oil is the healthiest oil—even for deep frying.”
Fact: Olive oil is great—but not for Indian deep-frying.
Extra virgin olive oil is rich in antioxidants and perfect for salads, dips, or low-heat cooking. But for deep frying, it’s a no-go.
Why?
- It has a low smoke point, meaning it breaks down at high temperatures and loses its nutritional value.
- Overheating olive oil can lead to oxidation and harmful compounds.
- It’s not native to Indian climates and cuisine, which Ayurveda discourages for regular use.
Plus, olive oil is expensive and imported, making it unsustainable for everyday cooking.[1]
Final Takeaway:
Healthy frying isn’t about giving up taste—it’s about making informed choices rooted in tradition and science.
- Choose stable, traditional oils like mustard oil, ghee, coconut oil, or groundnut oil.
- Avoid refined, highly processed oils.
- Don’t fall for fear-based myths—understand your body, your kitchen, and your roots.
At Santushti Holistic Health, we believe in empowering you with real-life, practical nutrition advice—based on Indian food wisdom without compromising your health.
Ready to make better food choices with zero fear and full flavor?
Join us at Santushti Holistic Health and embrace a holistic path to well-being—guided by real insights and experience.