Cooking oil is the dilemma of every caregiver; you can’t cook without it and you don’t want to use too much of it. It’s a tightrope walk between making food tasty for the cancer patient while keeping it healthy.
As an oncology dietician, one of the most common questions I get from caregivers and patients is about cooking oil. Most Indian cooking is nearly impossible without some amount of oil. So it’s best to understand this necessary component well to get the maximum benefit from the oils in your kitchen.
How to choose the best cooking oil?
There is no single oil suitable for all types of cooking. It's best to use a combination of oils rather than relying on just one type for everything. Here are the key factors to consider:
Smoking Point of Oils
The smoking point is the temperature at which oil starts to burn and release smoke. Once oil smokes, its chemical structure breaks down and releases harmful free radicals into your food, which can be carcinogenic.
Different oils have different smoke points:
- Olive oil: ~240°C – best for salad dressings and low to medium heat cooking.
- Peanut oil & ghee: ~230°C – suitable for curries and stir-fries.
- Sunflower oil: ~225°C – good for regular Indian cooking.
- Rice bran oil: ~260°C – high smoke point, ideal for high-heat cooking.
- Coconut oil: ~175°C – suitable for deep frying due to heat resistance, despite high saturated fat content.
Nutrition Value of Oils
All oils are fats, which help absorb fat-soluble vitamins (A, D, E, K). However, some oils offer additional health benefits:
- Olive oil: Rich in monounsaturated fats, improves good cholesterol and supports digestion.
- Flaxseed oil: High in omega-3 fatty acids, best used unheated (e.g., in dressings).
- Peanut, sesame, and canola oils: Rich in healthy mono- and polyunsaturated fats, suitable for regular cooking.
- Coconut oil: 90% saturated fat — use sparingly and only occasionally for deep frying.
Flavour
Oils affect the taste of food. Coconut, peanut, and sesame oils have strong, distinct flavours, while sunflower, vegetable, and canola oils are neutral. Choose based on the dish and personal preference.
Quantity of Oil
An adult should consume no more than 3 teaspoons (about 15 ml) of cooking oil per day — roughly half a liter per month. Tips to reduce oil usage:
- Use shallow frying instead of deep frying (e.g., in paniyaram pans).
- Cover pots while cooking to retain moisture and reduce oil needs.
- Steam vegetables instead of frying them.
- Use air fryers or ovens for snacks like samosas and fries.
Reheating or Reusing Oil is Harmful
Reusing oil for multiple cooking sessions — especially after deep frying — releases free radicals and makes the oil carcinogenic. Even if it seems economical, reused oil poses serious health risks, including increased cancer risk.
Never reuse or reheat cooking oil. Dispose of it safely after use to protect your health and avoid future medical costs.