We obsess over carbs, proteins, and trendy superfoods like chia seeds, quinoa, plant-based meals but how often do we pause to think about the oil we are cooking all that goodness in? It’s easy to overlook, but the truth is: cooking oil can either elevate your health or silently sabotage it.
Oil is the first thing that hits your pan and the last thing that coats your food. It’s in your breakfast, lunch, dinner, and sometimes even dessert. Yet, most of us grab the nearest bottle at the store without a second thought.
What if we told you that learning how to use cooking oil the right way could improve heart health, boost nutrient absorption, and even enhance the flavor of your meals?
Let’s break down the science and everyday smarts behind cooking oils without the fluff.
1. Fat Facts: Understanding the Types of Fats in Oils
Before you choose an oil, it’s smart to understand what it’s made of. Oils are basically a mix of three types of fats:
- Saturated Fats: Found in ghee, butter, coconut oil. These are solid at room temp. Too much high cholesterol.
- Monounsaturated Fats (MUFA): Present in olive oil, mustard oil, groundnut oil. Great for heart health.
- Polyunsaturated Fats (PUFA): Like those in sunflower, soybean, and flaxseed oil. They include Omega-3 and Omega-6 - both essential.
Pro tip: While blending oils is one way to balance fats, high quality cold pressed oil deliver a naturally rich mix of nutrients without the need for additives.
2. The Smoke Point Secret
Every cooking oil has a ‘smoke point’—the temperature at which it starts to break down, losing its nutrients and releasing potentially harmful compounds into your food.
- High smoke point oils like groundnut or sunflower are best for frying or high heat cooking.
- Low smoke point oils like flaxseed or extra virgin olive oil? Save them for salad dressings or garnishing.
Just like you wouldn’t wear a raincoat on a sunny day, you don’t want to use the wrong oil for the wrong heat.
3. Regional Roots & Uses of Cooking Oil
In India, cooking oil preferences vary by region and for good reason.
- North & East: Mustard oil rules the kitchen.
- South & West: Coconut and groundnut oil take the lead.
- Pan-India: Ghee is practically sacred.
It’s tradition with purpose, guided by what grows best locally and what the body needs in that environment. Moreover, uses of cooking oil are not limited to cooking alone. Oils also help in nutrient absorption like vitamins A, D, E, K act as natural preservatives, and boost satiety.
4. Oil Rotation: The Underrated Hack
Rotating your cooking oils helps cover nutritional gaps.
For example:
- Use olive oil for salads
- Cook curries with mustard or rice bran oil
- Fry with groundnut or sunflower oil
Cold-pressed oils are naturally balanced so you get the right mix of healthy fats without the need for artificial blending or overthinking your choices.
5. How Much Oil Is Just Right?
According to health experts, your visible fat intake should ideally stay around 25 - 30g/day that is around 5–6 teaspoons. That includes oils and fats like butter, ghee, etc.
Unlike many mass-produced oils that require artificial fortification, our cold-pressed and wood-pressed oils like black mustard, yellow mustard, groundnut, and sesame, retain their natural goodness, including essential fat-soluble vitamins like vitamin E. Known for its antioxidant properties, vitamin E helps protect cells from damage, supports skin health, and boosts immunity.
And since these oils are naturally rich in healthy fats, they also enhance the absorption of other vital nutrients like vitamins A and D when present in your meals, making every spoonful more nourishing, the way nature intended.
Quick Tips on How to Use Cooking Oil Smartly:
- Store oil in a cool, dry, dark place to retain nutrients.
- Avoid reusing oil more than once, it degrades fast.
- Choose multi-source oils to save time and get balanced nutrition.
- Rotate oils every 2-3 months based on your cooking style.
Let Your Cooking Oil Be a Source of Wellness, Not Worry
Cooking oil isn’t just some background player, it’s the foundation of nearly every meal and a powerful contributor to your daily well-being. When you understand the types of fats in oils, the uses of cooking oil, and most importantly, how to use cooking oil wisely, you are not just cooking, you are nourishing.
Choosing oils that are pure, natural, and free from harsh processing. That’s exactly what we stand for at Nayesha Mills. Our range of cold-pressed and wood pressed oil from black and yellow mustard to groundnut and sesame, is crafted to preserve every drop of nutrition and flavor, just the way nature intended.
Ready to upgrade your meals and your mindset?
Start by replacing overprocessed oils with ones that truly support your health from the inside out. With every drop, you will taste the difference and feel it too. Because when it comes to your health, purity should never be optional.
Let's Bring Purity Back to Your Plate
Looking to switch to healthier and more natural cooking oils?
Our team at Nayesha Mills is just a call away.
Talk to us: +91 7300483669
Get real guidance, genuine care, and oils you can truly trust.
