Which is the best for Indian cooking – Olive Oil, Mustard Oil or Desi Ghee?

Which cooking oil is best

Oil is an essential ingredient used for cooking in all parts of the world. The easy availability of a wide range of cooking oils in the market often leads to the debate about which is the best for Indian cooking. The most used oils especially in India are olive oil, mustard oil and desi ghee. Let’s see which is the best for Indian cooking-olive oil, mustard oil or desi ghee.

Olive oil and its benefits

Olive oil is extracted from the olives and is loaded with anti-oxidants. It is mostly used in Mediterranean countries for sautéing, salad dressing and in foods that are consumed cold. Several studies suggest that the consumption of olive oil reduces the risks of strokes and heart disorders. It is believed that ‘cold-pressed’ olive oil is suitable for only sautéing because of its lower smoking point (207° C) if compared to mustard oil and desi ghee.

Other benefits:

  • Olive oil is used in medicines, cosmetics and soaps too.
  • It lubricates the digestive system and maintains a regular bowel system.
  • It is known to reverse memory deficits and to show improvements in patients with Alzheimer’s disease.

Mustard oil and its benefits

Mustard oil is a common ingredient found in Indian kitchens, that is produced from the seeds of the mustard plant. Known for being cholesterol-free and trans-fats-free it is used in different parts of the world including Pakistan, Bangladesh, Nepal, etc. It has anti-bacterial properties hence it can fight bacterial infections.

Other benefits:

  • Due to its high smoke point (249° C), mustard oil is perfect for cooking deep-fried foods.
  • According to Ayurveda, it is beneficial for gums and teeth when rubbed on them.
  • It is favourable to apply mustard oil on skin and hair.
  • Research suggests that consumption of mustard oil in a daily diet can reduce the growth of colon cancer cells.

Desi Ghee and its benefits

Desi Ghee is clarified butter that is prepared by separating butter from the milk. It is being used in Asian cultures for thousands of years. This oil can be preserved at room temperature for weeks without the need for refrigeration. It is rich in healthy fats and contains an ideal ratio of omega-3 and omega-6 fatty acids. It is often used to make vegetables, different kinds of bread and desserts.

Other benefits:

  • Due to its high smoke point (250° C), desi ghee is suitable for sautéing and frying foods.
  • It is known to promote gut health and aid in weight loss.
  • Is also popular for maintaining immunity levels.
  • Having anti-inflammatory properties, it is beneficial to soothe aching or stiff joints.
  • It may suit the people who are allergic to dairy foods since it is free from milk sugar lactose.

Bottom Line

Every oil contains benefits of its own that seem quite similar to each other. If compared, olive oil takes the top spot when it comes to food that involves low or no cooking because of its taste and low smoke point. And, mustard oil and desi ghee prove to be a better choice to cook the cuisines that demand shallow and deep frying especially Indian dishes.

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