Edible oils have become one of the most debated topics in modern nutrition, with social media trends and marketing campaigns often creating confusion among consumers. However, nutrition experts say that understanding the composition and proper use of oils is more important than labelling any single oil as completely good or bad. Dr Jyoti Arora, Chief Dietitian and Head of Integrative Nutrition at the All India Institute of Ayurveda (AIIA), Ministry of AYUSH, Government of India, highlights that traditional food practices and scientific understanding both point towards balance rather than fear.

For centuries, Indian culinary traditions have used different oils based on regional climate, cooking methods and dietary needs. Ayurveda describes sneha, a concept linked with oils and healthy fats, as a source of nourishment, warmth and vitality. Mustard oil became common in northern and eastern India, coconut oil in southern regions, while sesame and groundnut oils were widely used in several parts of the country. Experts explain that each edible oil has a different combination of fatty acids, nutrients, flavours and cooking properties.

Modern nutrition research shows that oils are made up of varying proportions of saturated and unsaturated fats, along with other beneficial compounds. Mustard oil contains omega-3 fatty acids, sunflower oil is considered light and versatile, while palm and rice bran oils contain tocotrienols, a form of vitamin E associated with antioxidant activity and cholesterol management. Dr Arora explains that palm oil has a balanced mix of saturated and unsaturated fats, including oleic acid, which is also found in olive oil. She recommends using a variety of oils instead of relying on only one type.

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Experts also caution that the issue is often not the oil itself but excessive consumption and unhealthy dietary patterns. The Indian Council of Medical Research–National Institute of Nutrition Dietary Guidelines for Indians 2024 recognise edible oils, including palm oil, as part of a balanced diet when consumed appropriately. Fats play important roles in the body, including helping absorb vitamins, supporting hormone production, maintaining cell function and providing energy. However, excessive calories from any source can contribute to weight gain and health problems.

Another concern is the repeated reuse of cooking oil, especially in restaurants and fried food preparation. Heating oil multiple times can lead to the formation of oxidised compounds and trans fats, which may negatively affect heart and digestive health. Nutrition specialists advise using oils according to their smoke points, avoiding repeated reuse, and choosing healthier cooking methods such as steaming, boiling, sautéing with limited oil and air-frying.

The growing popularity of imported dietary trends, particularly the Mediterranean diet, has also led some consumers to believe olive oil is the only healthy cooking option. Experts say traditional Indian oils such as mustard, sesame, sunflower, groundnut and palm oils can also be included in a balanced diet when used correctly. The real challenge is misinformation, excessive intake and dependence on processed foods. Maintaining portion control, proper storage, physical activity and a balanced eating pattern remain the key factors for long-term health.

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