Hello friends, we have received many questions 
regarding the edible oil that which oil is good for cooking
So, let’s try to answer the questions and clear few 
doubts regarding this subject in today’s episode.
For that we must think of few criteria. The first criteria 
is its source or origin. First source is seeds like sesame
oil or peanut oil, second source is fruits 
like we get coconut oil or olive oil,
third source apart from these two like rice bran oil which 
we get from bran. So, we need to think that 
from which source will we get the oil easily?
Obviously, the seeds have high quantity of oil so we can 
get it easily from those. Seeds have around 40-50 % of 
oil content. So, it will be easy to extract oil out of it.
Fruits will have more content of water in it. So, we will have to take little more effort to take out the oil.
And if you want to take out oil from a thing like bran, 
can u imagine how much processing will be needed.
So, the oil which we will get with minimum efforts will be of better quality and it will be economically viable too.
So always remember that the oil which 
comes from seeds will be the best.
And origin criteria are not only for plants, but it includes 
us also. The place where we take birth also plays important role.
The vegetation which grows around us is more suitable 
for us. So, if we think about India, then for north India
mustard oil is more suitable, for central India peanut oil 
is more suitable and for south India coconut oil is more suitable as per the climate and crop conditions.
The next important criteria is it’s taste. We are used to a 
certain kind of aroma. So, our body and our cooking 
style is used to it.
For e.g. if we give some chips fried in coconut oil to 
someone then one can feel that oh! It’s smelling different.
So please do consider the kind of 
taste and aroma you are used to since your childhood.
The next important point is that where we want to use 
the oil. Whether we want to cook, fry, sauté, or use in salad etc.
this is dependent on the smoke point of the oil, means
the temperature where the oil will start burning
or start spoiling the fatty acids of the oil.
Higher the smoke point, better the oil is.
for cooking, especially for the Indian cooking.
If we compare the oils then peanut oil and sesame oil have higher smoke points and olive oil has very low smoke point, means it will burn very fast.
So, the oil which has higher smoke point is 
best for Indian cooking.
Fourth important point as per modern science is
 the fatty acids constitutes of the oils.
Saturated fatty acids, mono unsaturated fatty acids and poly unsaturated fatty acids. They have different-different effects on the body health.
The best is supposed to be mono unsaturated fatty 
acids. But other fatty acids are also necessary.
So, if we look at the ratios of these acids in oils, we will 
find that sesame oil and peanut oil have balanced ratio
of these fatty acids. Not too much and not too less. 
And Ayurveda also says that sesame oil is the best oil.
Both for external use and culinary practice.
So, if we think based on fatty acids then again sesame 
and Peanut oil is better as per fatty acid ratio too.
Now we have got the answer for the first question on basis of these four criteria that peanut oil, sesame oil,
mustard oil and coconut oil are good oils 
as per the area you are staying in.
Now you must be thinking why not rice bran oil or olive 
oil. Everyone says that these oils are good for health.
First, Olives are sourced from fruits, that too from other country, so it’s not so much in sync with our health.
Obviously, it is very costly due to import.
And third is it’s smoke point is too low so our spices 
don’t get cooked properly in it. So, you must have
noticed that the spices which are being used in olive oil 
are dried leaves for e.g. basilicum, thymian, etc.
while other oils which we use have high smoke point, so 
such oils are more suitable to our cooking style.
Now, let us talk about the rice bran oil. it comes 
from rice bran that which means it is very dry
how much process we must do to take out the 
oil from such a dry thing.
So, it will be better if we avoid this non-traditional
oil in regular use.
Sunflower oil and safflower oil these two oils are used 
commonly nowadays and are very popular also.
But according to Ayurveda both increase heat in the 
body and that’s why it can lead to many problems
related to our skin so it’s better to not use these 
oils on a regular basis.
Refined oil will undergo a lot of industrial processing 
which includes uses of solvents then process involves
high pressure and heat so because of that the molecular 
structure of the fatty acids changes completely.
Even the nutritional value of the oil decreases. It will be
advisable to use always the naturally processed oil.
we call it in India wood pressed oil. The nutritional value 
and the molecular structure of the fat intact because
the oil is not subjected to too much pressure 
or too much heat during the process.
Obviously when the oil is manufactured then while 
pressing some part of the seeds gets mixed in the oil.
Which can appear as sedimentation. So, it’s good to filter 
the oil once, even the natural oil needs to be filtered
through any sieve or cloth but surely there is no need to 
take double filtered or triple filtered
 oil.  single filtered oil is also okay.
One suggestion which is being given nowadays is to mix 
two or more oils together and then use it in order to get 
all types of fatty acids but that’s not good
because if you remember in starting, I had told you 
about smoke point.  If you mix two types of oil,
the oil which has low smoke point will get cooked first 
and until you achieve the smoke point of the
second one the oil with lower smoke 
point will already burn.
When you are using the oil always remember that 
after heating the fatty acids in the oil get oxidized
so once you heat the oil for usage and then it becomes 
cold don’t use it again. Sometimes while cooking
if you cannot take care and the oil burns i.e. there is smoke, then it’s better to discard that oil
instead of using it because it’s not good for our health.
So what kind of Oil should be used
which is easily available at our place, used 
traditionally,  Taste and aroma are likeable.
cooking temperature is proper for the
cuisine, least processed.
when we consider all these criteria, we can 
give first number to peanut oil.
