Luke Coutinho Lists Healthy Cooking Oils For Every Indian Household; Know Do’s And Don’ts

Integrative lifestyle expert Luke Coutinho took to his official Instagram handle and shared some points that people in every Indian household should know about cooking oils. He elaborated on his top picks for cooking oils and how one should choose the right one, based on their health. "These are some of the oils I personally use and rotate regularly—no single oil fits all! We also recommend them to our patients on a case-by-case basis, as some may have medical conditions where a particular oil might not suit them," he wrote in the caption.

His top picks for Indian cooking includes:

1. Mustard oil: Excellent for high-heat cooking and deep frying; rich in vitamins A, C, E, and minerals like selenium, magnesium, calcium, and potassium.
2. Ghee: Ideal for deep frying; supports gut health; high in fat-soluble vitamins A, D, E, and K; crucial for immune function, bone health, and skin health.
3. Coconut oil: Suitable for medium-heat cooking; good source of vitamins E and K; rich in minerals; resists oxidation and polymerization reactions.
4. Sesame oil: Suitable for medium heat cooking; rich in antioxidants; anti-swelling; emollient effects; maintains capillary patency; promotes inflammatory skin repair.
5. Groundnut oil: Good for high-heat frying; balanced fatty acid; antioxidant profile; unique organoleptic properties.
6. Extra virgin olive oil: Best for low to medium-heat cooking and salad dressings; anti-inflammatory; rich in antioxidants; heart-friendly.
7. Rice bran oil: Suitable for frying; high omega-6 levels; helps increase oxidative stability; improves food’s nutritional value.

He also shared certain points that make for a good cooking oil.

• High smoke point for stability at high temperatures.
• Balanced omega-3 and omega-6 ratio for heart health.
• Rich in antioxidants for anti-inflammatory benefits.
• The right balance of saturated and unsaturated fats for overall health.

Some of the disclaimers mentioned were:

1. While olive oil is a popular choice for many, it may not be the best option for all Indian cooking styles or individual health needs.
2. We encourage you to consult with your healthcare provider or our wellness experts for personalized advice on cooking oil selection and usage.