Dietary habits of Indians are changing especially when choosing cooking oil

Olive oil for your salad, canola oil for that Mexican dip, peanut oil for satay sauce. Thanks to television shows and multi-cuisine restaurants cropping up across the country, the average Indian’s palate and pantry are ready to experiment with different types of cooking oils.

A quick survey of the grocery shoppers in four metropolitan cities showed that Indians vote for health when it comes to cooking oils.

A good number of people had changed their primary cooking oil because it was unhealthy or had an unpleasant taste or odour when heated. The once common boiling and deep-frying oil have seen a sharp decrease in recent times.

However, using the right oil still poses a challenge for many Indians which is due to the fact that with Indian cooking, there is no moderation. A majority of Indians are still dependent on desi ghee and oils from coconut, soya bean, mustard and groundnut, as it is readily available and at low-cost.

Every oil has a good and bad side to it. What matters is how we use it. 

OLIVE OIL

• Extra virgin/virgin: To be used more for flavour than cooking. It is ideal for tossing and drizzling over salads, pastas and soups.
• Pomace: Quite inferior quality as it comes from what remains of the mash. However, can be used for high-heat applications though it doesn't carry the benefits of a good olive oil.
• Plain: Ideal for light sautéing, not heavy cooking. 

     
SOYA BEAN OIL

      A versatile oil used extensively because it is cheap. Has the same amount of saturated fat as olive oil. However, it is not recommended for raw use in salads, dressings or dips because of strong flavour.

MUSTARD OR COCONUT OIL

    They have a rich flavour and are best used for traditional flavours in dishes. However, they are generally considered unhealthy for regular use and not recommended for deep frying due to low smoking points. High heat may also damage the Omega-3 in the mustard oil reducing its healthy role in the diet.

REFINED OIL

      Recommended mainly for deep frying and is not suitable for raw use as it has a strong smell.

GROUNDNUT OIL

      Availability and affordability make it a favourite. It is good for cooking and deep-frying, though it is not very healthy. Also, it doesn't go well with Italian and Chinese flavours. Not recommended for dressing, sautéing or baking.