Top 5 Healthiest Cooking Oils For Deep Frying In India

Pakoras, puri, bhatura, vada, and other such deep-fried foods are the heart of Indian cooking. So, cutting them out of our diet is nearly impossible. But what if you can make them a little healthier by switching to a good-quality deep-frying oil? So, here we have listed the top 5 healthiest cooking oils for deep frying in India. Read till the end to get some tips to choose the right deep-frying oil for your home.

Top 5 Healthiest Cooking Oils For Deep Frying

The following is the list of the 5 best cooking oils, known for their nutrient profiles and health benefits. You can use any of these or switch oils at regular intervals to make your delicious snacks a little healthier.

Note: The following list doesn’t follow any particular ranking criteria.

Groundnut/Peanut Oil

Groundnut or Peanut oil is one of the oldest and most trusted oils for deep frying. They are used extensively in Gujarat, Maharashtra, Rajasthan, and Andhra Pradesh. Its nutty aroma and flavour complement the taste of savoury fried food.

High-quality cold-pressed groundnut oil is known for its good fats: monounsaturated and polyunsaturated. These two are clinically recognized to increase good cholesterol (HDL) and reduce the bad cholesterol (LDL) in the body. Thus, it is perfect for heart patients.

Furthermore, the groundnut oil is known for its antioxidant properties. The abundance of vitamin E, Resveratrol, and Oleic acid is also responsible for the antioxidant effect of peanut oil. Buy the best cold-pressed groundnut oil to make your deep-fried food better.

Benefits of using Groundnut Oil for deep frying:

• High smoking point: 160°C for cold-pressed oil and 232°C for refined oil.
• 1 tablespoon of groundnut oil contains 14% of the daily Vitamin E requirement.
• Rich in antioxidants for a better immune system.

Coconut Oil

Coconut oil is yet another popular cooking oil in India, especially in southern India.

Many have vilified coconut oil because of its higher saturated fat content. However, that’s a half-truth, because 40% of its fat profile is lauric acid. Lauric acid is known for increasing the high-density lipoproteins (HDL), aka good cholesterol.

Coconut oil is known for containing Medium-Chain Fatty Acids (MCFAs) such as caprylic and capric. The MCFAs are known for supporting weight management and improving the effects of Alzheimer's.

Benefits of using Coconut Oil for deep frying:

• Perfect for stir-frying or occasional deep frying, as virgin coconut oil has a 177°C smoking point.
• Portion control becomes easier due to its high satiety levels.
• They are considered a good source of energy.

Rice Bran Oil

Rice bran oil is made with the outer husk. This oil is one of the best options for deep frying due to its exceptional fat profile. Rice bran oil contains more than 70% unsaturated fats, known for increasing good cholesterol and reducing bad cholesterol. Therefore, it is widely used by heart patients.

What sets rice bran oil apart from the others is Oryzanol, found exclusively in rice bran. Oryzanol and Vitamin E present in this oil increases it’s antioxidant properties, making it ideal for Indian cooking.

Benefits of using Rice Bran Oil for deep frying:

• It has one of the highest smoking points of 232°C.
• Rice brand oil doesn’t get absorbed easily into the food.
• A heart-healthy oil due to its higher unsaturated fats.

Soybean Oil

Soybeans are one of the most popular vegetable oils in the market, especially for frying. They are known for having a higher amount of polyunsaturated fats. Thus, they help you increase your good cholesterol while reducing the bad cholesterol.

Additionally, they provide a good balance of omega-3 alpha-linolenic acid and omega-6 linoleic acid. These two are vital for better heart health and reducing inflammation. Soybean oil is a good source of vitamin K, necessary for bone health. It is said that one tablespoon of soybean oil can help you meet 20% of your daily vitamin K requirements (source).

Benefits of using Soybean Oil for deep frying:

• Higher smoking point of 160°C for cold-pressed oil and 232°C for refined oil.
• A heart-healthy oil rich with polyunsaturated fatty acids (PUFAs).
• Reduces inflammation and increases bone strength.

Avocado Oil

While not popular in Indian households, avocado oil is one of the most nutrient-rich oils in the market. They are a good source of oleic acid (MUFA) that improves heart health by increasing the good cholesterol. Furthermore, it is widely known that it increases the body’s ability to absorb other fat-soluble vitamins. Its neutral aroma and flavour, paired with a higher smoking point, make it ideal for Indian deep-fried food.

Benefits of using Avocado Oil for deep frying:

• Higher smoking point of 271°C.
• Rich in monounsaturated fats that improve heart health.
• Improve absorption of vitamins and other fat-soluble nutrients in the gut.

How To Choose The Right Oil For Deep Frying?

Every other oil claims to be heart-healthy and good for Indian cooking. But how do you know which oil is good for health? That’s why we have created the following checklist to buy the right deep-frying oil.

Check Certificates And Cold-Pressed Label

Always choose a cold-pressed oil because most of the nutrients are stripped away in refined oils. So, look for a label that says "cold-pressed" or "kachi-ghani" and a certification from a reliable food organization on the packaging.

Check The Smoking Point

Choose an oil with a higher smoking point to preserve its quality and avoid the formation of harmful compounds. Choose an oil with at least 160°C temperature tolerance for safe cooking.

Flavour Of The Oil

Cold-pressed oil often retains the flavour of the seed or nuts. Therefore, you should choose an oil that will complement your dishes. For example, Groundnut oil gives a slight nutty flavour and aroma to deep-fried snacks, elevating the overall appeal of the food. On the other hand, you can also choose a neutral oil like Avocado if you don’t like flavoured ones.

Nutritional Benefits

Always choose an oil that meets your nutritional needs. Most oils mentioned in this post are heart-healthy because they are rich in unsaturated fats. These oils help you reduce bad cholesterol and increase good cholesterol, leading to better heart health. Likewise, you can choose an oil that better suits diabetic patients or provides vitamin E or other nutrients.

Reusability Of The Oil

Since deep frying requires a large quantity of oil, it is advised to reuse it to reduce waste. Oils with higher saturated and monounsaturated fats are known to degrade slowly. Therefore, they can be used 2-3 more times without the formation of harmful compounds.

Choose The Best Groundnut Oil For Deep Frying

Groundnut oil all the boxes, making it one of the best cooking oils in India. Gopinath Cooking Oils is one of the most trusted names for cold-pressed groundnut oil in India. Our oil is made from high-quality peanuts and advanced press machines.

Buy now or contact us to know more.

Conclusion

When choosing the healthiest cooking oil for deep frying, you should focus on its nutrient profile, smoking point, reusability, and extraction method. Choose oils that are rich in unsaturated fats, especially monounsaturated fatty acids and other antioxidants.

Always choose cold-pressed oil because it retains the nutrients of the seeds and nuts. Groundnut, rice bran, and avocado oil are some of the best deep-frying oils in India.

FAQ

Can I Use Cold-Pressed Oil For Deep Frying?

Absolutely. You can use cold-pressed oil for deep-frying food. However, focus on oil with a higher smoking point and nutrient profile. Always choose a reputable brand that has a clear ‘cold-pressed’ label and food certification in its packaging.

How Many Times Can I Reuse The Same Oil For Deep Frying?

You can use the oil again 2–3 times if you pick one with a higher smoking point. Let the oil cool down and then strain it to get rid of the food bits that are still in it. This will make it easier to use.

Keep it in a dark place and in an airtight container. If your oil looks cloudy or black, throw it away immediately.

What Type Of Oil Is Best For A Deep Fryer?

A good oil for a deep fryer has a high smoke point, a stable fat composition, and a flavor that is either neutral or goes well with other foods. Choose a cold-pressed oil to get the health benefits of the original seed or nut.

Refined oil can be bad for your health, so stay away from it. Groundnut, rice bran, avocado, and soybean oil are all good choices.

How To Know If The Frying Oil Is Bad?

Here are a few markers that your deep-frying oil has gone bad:

• It smells sour or too sharp.
• It seems cloudy and not like the original colour.
• It is forming too much fume or foam when cooking.