Cooking oil is often the very first ingredient that goes into a pan, yet it remains one of the least understood elements of everyday cooking. According to Dr Dharini Krishnan, leading consultant dietician,
oils are neither villains nor magic bullets, they are simply one part of a balanced diet that must be chosen and used with care.
When combined thoughtfully with vegetables, legumes, whole grains, nuts, seeds, and lean proteins, cooking oils can support heart health, improve cholesterol profiles, and play a role in preventing chronic diseases. However, the type of oil used, the cooking method, and even storage practices can significantly influence long-term family health.
As Dr Krishnan emphasises, understanding how oils behave allows families to cook confidently while protecting overall well-being.
Know the Smoke Points
Dr Krishnan explains that one of the most overlooked aspects of cooking oils is their smoke point, the temperature at which an oil begins to break down. This breakdown affects both flavour and health. High-heat cooking methods such as stir-frying, sautéing, roasting, and grilling require oils that remain stable at elevated temperatures. Oils such as avocado oil, mustard oil, and palm oil are better suited for these purposes.
For low-heat cooking, finishing dishes, or salad dressings, Dr Krishnan recommends oils like extra virgin olive oil and walnut oil, which retain their beneficial compounds when not overheated. She also cautions against reheating oils repeatedly. The ICMR–NIN Dietary Guidelines for Indians 2024 warn that reheated oils can generate toxic compounds that increase the risk of cardiovascular disease and cancer, a point Dr Krishnan strongly reinforces in her clinical guidance.
Balance Fats and Calories
While cooking oils contain beneficial fats, Dr Dharini Krishnan reminds families that they are calorie-dense. A single tablespoon of oil provides roughly 135 calories, and excessive use, whether during sautéing, baking, or drizzling can quietly push calorie intake beyond healthy limits.
Monounsaturated and polyunsaturated fats offer cardiovascular and metabolic benefits, but overconsumption may still contribute to weight gain and strain the heart. Dr Krishnan stresses that portion awareness, along with regular physical activity, is essential for preventing and managing chronic lifestyle-related diseases.
Storage and Freshness Matter
Proper storage plays a crucial role in preserving the nutritional quality of oils. According to Dr Dharini Krishnan, exposure to heat, light, and air accelerates oxidation, reducing beneficial compounds and leading to rancidity. Oils should always be stored in cool, dark cabinets away from direct heat sources.
Cold-pressed oils such as flaxseed and walnut oil are especially delicate and are best stored in the refrigerator. More stable oils, like coconut oil and palm oil, have a longer shelf life but still require proper sealing. Dr Krishnan advises avoiding oils that smell unpleasant, as rancid oils contain harmful oxidation products that generate free radicals, compounds linked to cellular damage, diabetes, and neurodegenerative conditions such as Alzheimer’s disease.
Understanding the Seed Oil Debate
Seed oils often attract criticism due to their omega-6 fatty acid content. Dr Dharini Krishnan clarifies that omega-6 fats are essential for cholesterol regulation and insulin sensitivity, but problems arise when they are consumed in excess relative to omega-3 fats. Ideally, the omega-6 to omega-3 ratio should be close to 2:1, yet modern diets often reach ratios as high as 20:1, which may promote inflammation and metabolic imbalance.
“The issue is not seed oils themselves, but imbalance,” explains Dr Krishnan. When used in moderation and paired with omega-3-rich foods such as fatty fish, flaxseed, walnuts, and hempseed, seed oils can be part of a healthy diet. She also notes that the greatest risk often comes from foods consumed outside the home, where oil quality, quantity, and reuse are unknown.
A Matter of Informed Choice
Dr Krishnan concludes that edible fats particularly plant-based oils are far more than just cooking mediums. They contribute flavour, texture, and important health benefits when chosen wisely, stored correctly, and used in appropriate quantities. With awareness and balance, families can enjoy good food while actively supporting long-term health and chronic disease prevention.
