Choosing a cooking oil today can feel overwhelming. Supermarket shelves are lined with countless options, each promising better health, lighter meals, or superior taste. But the real question for most
households remains simple: which oil truly works best for everyday cooking? The answer lies in understanding what’s behind the label and how different oils behave once they hit the pan.
According to Dr. Shilpa Vora, Chief R&D Officer at Marico, making the right choice begins with reading labels more mindfully. “A cooking oil label isn’t just branding. It’s a snapshot of the oil’s nutritional profile,” she explains. One of the most important details to look for is the fatty acid composition, particularly the balance between MUFA (monounsaturated fats) and PUFA (polyunsaturated fats). “MUFA helps reduce bad cholesterol, while PUFA supports heart health and helps manage inflammation,” she adds.
Dr. Vora also advises keeping saturated fats moderate and ensuring trans fats are negligible. Oils that mention added vitamins such as A, D, and E, along with natural antioxidants like oryzanol, can offer additional nutritional support. “Clear label information helps families align everyday cooking with long-term health goals,” she says.
Understanding how oils perform at different temperatures is just as important as their nutritional value. “Not all oils are suited for every cooking method,” notes Dr. Vora. For low-heat preparations like salads or light cooking, cold-pressed oils with a mild flavour and higher PUFA content work well, as they blend seamlessly without overpowering fresh ingredients.
For daily Indian cooking, such as sauteing, stir-frying, and curries, multi-sourced edible oils are often more practical. Dr. Vora points out that refined rice bran oil, for instance, offers a balanced MUFA-PUFA profile along with a high smoke point. “This makes it stable at moderate to high heat and ideal for routine home cooking, without changing the taste of food,” she explains.
When it comes to deep frying, oils with higher smoke points are key. “Blends of rice bran and sunflower oil are particularly suitable for sustained high-heat cooking as they absorb less oil and help keep dishes lighter,” she adds.
A growing number of households are turning to blended oils for their versatility. “Blends combine the strengths of different seed oils, offering balanced nutrition and flexibility across cooking methods,” says Dr. Vora. Many blends also naturally include antioxidants and essential vitamins, making them well-suited for everyday meals.
Choosing the right cooking oil isn’t about eliminating options. It’s about making informed, thoughtful decisions. Understanding labels, matching oils to cooking methods, and using a balanced mix can help families cook confidently. With the right oil and mindful habits, everyday meals can remain both nourishing and delicious.
