Across India, a quiet yet powerful health movement is taking shape. More people are embracing yoga, mindful eating, plant-forward diets and active lifestyles. According to a NielsenIQ survey, 53 per cent of Indian consumers are consciously working to improve their health through exercise, dietary choices and wellness tracking. As nutrition takes centre stage, edible oils—often misunderstood—deserve a more informed discussion.
Oils are integral to Indian cooking traditions and cultural practices. From Ayurveda and Siddha to Naturopathy, oils have been valued not only as cooking mediums but also for therapeutic use. Their role in balancing the three doshas—Vata, Pitta and Kapha—is well documented, with oil choices traditionally guided by climate, geography and season. Mustard and sesame oils dominate northern regions, while coconut, groundnut and palm oils are commonly used in the tropical south.
From a nutritional perspective, oils vary in fatty acid composition and smoke points, which determine their suitability for different cooking methods. Oils with high smoke points, such as palm, sunflower and groundnut oil, are more stable for deep frying, while those with medium or low smoke points are better suited for sautéing or finishing dishes. Reheating or overheating oils beyond their smoke point can generate harmful compounds linked to metabolic and cardiovascular disorders.
One important measure of oil quality is the balance between omega-3 and omega-6 fatty acids. A ratio between 1:1 and 4:1 supports heart health, whereas excessive omega-6 intake—common in Western diets—can promote inflammation. Refined palm oil offers a near-balanced omega ratio and contains beneficial nutrients such as beta-carotenoids and tocotrienols, which support vitamin A and E levels, immune function and brain health. Its natural stability at high temperatures also makes it less prone to oxidation during cooking.
Palm oil has often been criticised for its saturated fat content; however, scientific evidence linking it conclusively to cardiovascular risk remains mixed. Like all edible oils, palm oil has both strengths and limitations. Importantly, it is naturally free from trans fats, cholesterol and GMOs.
Ultimately, quantity matters more than choice. An adult requires only two to three tablespoons of oil daily, yet hidden oils in fried snacks, bakery items and packaged foods often push consumption far beyond this limit. Reducing oil intake by even 10 per cent can significantly lower cardiovascular risk.
There is no “villain” among plant-based oils. Used mindfully and in moderation, oils can support holistic nutrition, public health and well-being. Balanced consumption—not elimination—is the key to a healthier India.
Dr. Raghavendra Rao is a Senior Scientist and Researcher and former Director, Central Council for Research in Yoga & Naturopathy (CCRYN), Ministry of AYUSH, Government of India.
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