Oil rotation means using different types of oils for different cooking techniques and meal preparations to get the maximum benefits of every oil. Consuming a single type of oil will not ensure optimal intake of fatty acids and the balance of omega 3 and omega 6 fatty acids in the body, hence, it is advisable to use a combination of two or more vegetable oils on a rotational basis for different cooking purposes.

Significance of using oils /fats in daily diet:

Provision of energy

Fats are one of the macronutrients, apart from proteins and carbohydrates, which provide energy for day to day activities. Each gram of fat consumed provides 9 kcal.

Structural component

The membranes around the cells of our body physically differentiate the inside from the outside of the cell, and control the movement of substances in and out of the cells. They are primarily made up of phospholipids, triglycerides and cholesterol.

Carrier of vitamins

Fat acts a carrier for the fat-soluble vitamins A, D, E and K, and aids in their absorption in the intestine.

Other biological functions

Our bodies can’t produce polyunsaturated fatty acids (PUFA) linoleic acid (LA) and alpha-linolenic acid (ALA). These essential fatty acids perform several functions like blood clotting, wound healing and fighting inflammation, hence they must be taken through dietary sources.

Recommended dietary allowance for fats:

A normal weighing person with daily energy needs of 2000 kcal should derive between 20 – 35% energy from dietary fats, which is equivalent to approximately 44 -78 grams of fat. This figure varies for every individual based on their physical activity, metabolism, age, gender, height and medical issues (if any).

5 Recommended oils for daily cooking:

1. Olive Oil: Numerous studies have suggested that the consumption of olive oil is related to better overall health. Extra virgin olive oil contains (poly)phenolic compounds that may be beneficial for many health problems like hypertension, obesity, cardiovascular problems, type 2 diabetes, breast cancer & colorectal cancer. 

A systematic review that has been recently published, evaluated clinical trials of olive oil and its effects on blood pressure of individuals who were free of cardiovascular problems. The study reported that olive oil diets led to a fall in blood pressure.

The study conducted also reported that extra-virgin olive oil intake was associated with a reduction in the number of cardiovascular diseases and mortality rate in older cardiovascular disease-prone individuals.

In one of the meta-analyses, it was concluded that the Mediterranean diet (rich in olive oil) lowered the risk of developing type 2 diabetes by 19%. Another review of eight meta-analyses of randomized controlled trials and five randomized controlled trials suggested that a MedDiet pattern can be useful for the management of type 2 diabetes mellitus and pre-diabetic states. It found that adherence to the MedDiet was associated with reduced glycated haemoglobin (HbA1c) levels.

Best for which cooking technique/food preparation – Olive oil is mainly used for roasting, grilling, salad dressings and pasta preparations.

2. Desi Ghee: Ghee has been seen as a valuable food source in Indian culture and it takes a prevalent position in the dairy industry. It is an energy-rich food that contains essential fatty acids (linolenic acid and arachidonic acid), fat-soluble vitamins, and growth-enhancing factors.

Ghee primarily consists of fatty acids, saturated fats, monounsaturated fats, polyunsaturated fats, trans fats, omega fatty acids, cholesterol, vitamins A, B, D, K, E and a tiny amount of water. Additionally, it supplies the essential fatty acids and fat-soluble vitamins that cannot be synthesized by our body.

Cow Ghee has a digestibility of 96% which is the best as compared to the other versions of vegetable or animal supply fats. Ghee has a better nutritional profile as compared to the other oils/fats as it contains medium-chain fatty acids, which are known to be absorbed directly by the liver and are used by the body to supply energy. It has a good shelf life due to low moisture and natural antioxidants content. Lactose or casein intolerants have not been seen having any difficulty with ghee, as the milk solids have been removed from it. Due to its short-chain fatty acids content, ghee has got universal acceptance as the best fat in comparison to the other ones, due to its better digestibility and anti-cancer properties.

Ghee contains Linoleic acid which lowers the inflammatory mediators like leukotriene, prostaglandins and interleukins. The ability of ghee to decrease the secretion of leukotriene also prevents the occurrence of diabetes, CVD, (cardiovascular diseases) and atherosclerosis etc. Health experts agree that the fat-soluble vitamins and fatty acids in ghee aid in weight loss.

Best for which cooking technique/food preparation:  It can be used for applying tadkas to dal, curries, parantha & dosa preparations, as it would give these a creamy & nutty flavour.

3. Canola Oil:  Canola oil is produced from rapeseed using plant breeding techniques. Canola oil has low content of SFA (7.4 g/100 g), whereas,  it is high in MUFA content (63.3 g/100 g). It has an optimally  balanced ratio of LA/ALA (19.0/9.1 g/100 g). It also contains phytosterols , vitamin K and vitamin E, which adds to its nutritional properties.

Canola oil helps to reduce the serum total cholesterol and LDL cholesterol. Thus it helps to reduce the risk of coronary heart diseases. It was also evident that canola oil-based diets have a positive outcome on glucose homeostasis as compared to saturated fat-based diets.

Based on few human studies, it has been seen that increased consumption of canola oil in comparison with the other oils rich in saturated fatty acids have lipid-lowering properties, the United States thus allows health claims for canola substitution to improve heart health. Some other expected benefits of canola oil consumption are – improved heart health, improved blood sugar levels and kidney health, and better gastrointestinal health.

Best for which cooking technique/food preparation :

For its light flavour, high smoke point, and smooth texture, canola oil can be used in a number of cooking methods, like sautéing, grilling, baking and stir-frying; it can also be used for preparing salad dressings, sauces, and marinades.

4. Mustard Oil: 

Mustard oil contains 1.88 gm of protein, 0.44 mg zinc, about 38.92 mg calcium for growth and development of the body. 100 gm of mustard oil has 1.08 mg dietary fibre which stimulates the digestive functions in the body.

Calories: 100 gm mustard oil has approx. 884 calories, about 12 gm of saturated fat, 9.96 mg of selenium for liver and muscular health, 22.28 mg of magnesium, 3% vitamin A, needed for normal vision of eyes, and 5% of vitamin C which helps in the metabolic functions.

Vitamin E present is  34 mg which is a powerful antioxidant and helps to reduce the oxidation effect of fat.

Mustard oil helps to maintain a normal body temperature, fights the free radicals, possesses anti-bacterial, antiallergic & anti-fungal properties, strengthens the red blood cells, and is good for maintaining heart health as it contains a good amount of MUFA & PUFA, no trans fats, very less saturated fats, along with a good stability power during cooking process.

Kachhi Ghani – It is a pure, natural, extra-virgin, cold-pressed form which provides a wide range of benefits as its the most untouched & unrefined form of mustard oil.

Best for which cooking technique/food preparation: As it has a high smoke point, it works best for deep frying, sautéing and stir-frying.

5. Sesame Oil: Oil extracted from sesame is considered to be a rich food because of its high nutritive value and stability. It has many benefits and differs from other vegetable oils because of its high nutritional  content. Some of the health benefits of sesame are –  anti oxidative, anticancer properties, anti hypersensitive. Seeds are used for producing of oil, paste, salads and other food formulations. Sesame seeds contain 50-60% oil, 18-25% of protein, 13.5% of carbohydrates and about 5% ash. It has an amazing ability to withstand oxidation even at high cooking temperatures. It is considered as a ‘health food’ in various parts of the world as it offers high energy and delays the ageing process. Sesame oil is rich in unsaturated fatty acids (85%), with a mild taste to it. Sesame is considered to be a rich source of calcium (nearly 1%) and phosphorous (approx .0.7%). It also contains good amounts of oleic acid (43%), linoleic acid (35%), palmitic acid (11%) and stearic acid (7%) which collectively contribute to around 96% of the total fatty acids.

It helps to regulate cholesterol, manage blood pressure levels, enhances cognitive functioning, works as an anti-inflammatory agent and thus protects skin and hair health. It also relieves anxiety, insomnia & premenstrual syndrome. 

Best for which cooking technique/food preparation: it is best suited for cooking methods that require low to medium heat, ideal for sautéing, baking , preparing marinades etc.


SMOKE POINT (degree F)


Extra virgin olive oil

325 - 375

163 - 190

Desi ghee



Canola oil



Sesame oil

350 - 410

175 - 210



SMOKE POINT (degree F)

SMOKE POINT (degree C)

Mustard oil





Oil rotation thus becomes very important in order to get the health benefits of different types of oils. These 5 oils will cover your maximum nutritional needs when used interchangeably in day  to day cooking.   










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