The healthiest cooking oil in not one but a mixture of cooking oils. Using a mix of oils will help your family get the different fatty acids MUFAs, PUFAs (including omega 3 fats) and SFAs in right amount. To know about these types of fat: Good fats and bad fats
The oil combinations given below are suggested by National Institute of Nutrition (NIN) India. In all these combinations, choose one oil from each cluster. Use these oils in equal quantity over a period, say a month,
For example: in oil combination 1, I would choose rice bran oil and mustard oil and therefore use two Liters of each over a month for cooking at home
Oil combination 1: Oil containing omega 6 fatty acids + oil containing both omega 3 and omega 6 fatty acids
Oil combination 2: Combination of oils containing high omega 6 + oils containing moderate/low omega 6 FAs
Oil combination 2 is suitable only for people who eat fish at least twice a week or take omega 3 supplements/rich foods
because of substances they contain in small amounts.
because they contain Trans fatty acids which are worse than SFAs for heart health
occasionally using them as ‘chhaunk’ in vegetables or dal is alright!
Some recent research suggests that the saturated fats in coconut oil are different from those of animal origin ( ghee, butter etc.) and therefore coconut oil may be healthy, but no conclusive evidence is yet available
Also, these benefits are often present in virgin or minimally processed coconut oil only and not in commercially available coconut oil
since it is high in erucic acid which is known to cause harm to the heart in animal studies (but not in human studies so far)
To find out how much cooking oil to use in a month for your family, use the Food FHI Family Oil Use Calculator
Tip 7: Avoid deep fried food items. Once in a fortnight is alright, but too much fried food can load up calories and expose to harmful substances. Read more on deep frying : what it does to food
CHECK OUT: Our references for recommendations on diet