top of page

How to Choose a Healthy Cooking Oil to Use?

There are plenty of types of cooking oil derived from different sources like plants, nuts, seeds, and fruits. Cooking oils provide us with many essential nutrients that support cell function and promote overall health. At the same time, they make food taste a lot better. Cooking oil can be part of a healthy diet, but moderation is the key.

When choosing a cooking oil, it is important to consider several factors including nutritional benefits, flavor, and cooking temperatures. Here are our tips for choosing a healthy cooking oil to use.


1. Pay Attention to the Fat Content  

In addition to being flavor enhancers, cooking oils play a crucial role in supporting cell structure and communication. Plant-based cooking oils such as organic sunflower oil that are liquid at room temperature are better for our bodies. While all cooking oil is 100% fat, there are good and bad fats that make all the difference. Good fats include polyunsaturated and monounsaturated fats which lower LDL (bad) cholesterol. On the other hand, bad fats refer to saturated and trans fats which raise LDL (bad) levels. Including cooking oils with healthy fats in moderation in your diet can be the easiest way to get


2. Understand the Smoke Point 

Smoke point is another crucial thing to consider when choosing a cooking oil. Cooking oils have varying smoke points at which they break down and burn, in the process, producing free radicals that are harmful to the body. The smoke point also determines the type of foods an oil can be used for. Cooking oil with a low smoke point like olive oil is suitable for high-heat cooking. Use oils with higher smoke points for deep-frying and baking.


3. How Oil is Processed  

The processing method impacts the nutritional value of the extracted oil. Refined oils are often processed using heat and chemical solvents resulting in a product with fewer health-promoting antioxidants. Alternatively, oils processed by cold pressing technique are richer and more nutritious. 

Cold-pressed oils extract oil without the use of heat or chemicals. This helps preserve natural flavors and nutrients, making cold-pressed oil not only a healthier choice but also a tastier choice.


4. Examine the Label Carefully   

Checking the label is crucial to making an informed decision by helping you understand the processing method, culinary uses, nutritional information, additives, etc. This information can guide your selection of a healthier cooking oil.  


5. Consider Other Nutritional Compounds 

Apart from healthy fats, cooking oils also contain vitamins, antioxidants, minerals, and other nutritional compounds. These compounds further increase the health benefits you can get from your cooking oil. 



The type of cooking oil you choose can go a long way in preventing heart and circulatory ailments. Fat content, smoke point, and the method of processing are some of the critical factors that determine how healthy a cooking oil is.

At Indus Valley Organic, we are committed to making organic groceries more accessible and affordable. Our Indian grocery store in the USA brings you more than 100 products such as organic sunflower oil online that you need in your kitchen.

5 views0 comments


Post: Blog2_Post
bottom of page