We often hear conflicting advice about what’s healthy and what’s not—especially when it comes to cooking oil. With so many options available, it’s natural to feel confused.
Which oil is the best for daily cooking?
How much oil should we consume?
Is it safe to reuse oil after frying?
What do experts say about oil consumption?
Let’s take a closer look at what the World Health Organization (WHO) recommends and how we can make informed choices for a healthier life.
WHO’s Guidelines for Healthy Cooking Oils
According to WHO, the oil we use should:
✔️ Have an Omega-3 to Omega-6 ratio of 1:4 for a balanced diet.
✔️ Stay liquid at room temperature, meaning it should be naturally healthy.
✔️ Contain essential fat-soluble vitamins and minerals that support our well-being.
✔️ Not change the taste or color of the food too much.
✔️ Be a mix of 2–3 different oils for better nutrition.
Which Oils Are the Best Choice?
Not all cooking oils meet these criteria. Here’s how different oils compare:
🔴 Safflower, sunflower, palm oil, and hydrogenated fats – Have an Omega-3 to Omega-6 ratio of 1:80 or more, which is far from ideal.
🟠 Mustard oil – Has the correct ratio (1:4) but has a strong taste and smell that some people don’t prefer.
🟡 Cold-pressed olive oil – Has a ratio of 1:10, which is better but not perfect.
🟢 Sesame and groundnut oils – Range from 1:10 to 1:17. However, refined versions lose their balance due to excessive processing.
🔵 Homemade cow ghee – Has the ideal 1:4 ratio and is also rich in vitamins A and E.
🟣 Flaxseeds – Have an excellent 4:1 Omega-3 to Omega-6 ratio, making them one of the best sources of healthy fats.
How Much Oil Should We Consume Daily?
To meet WHO’s recommendations while ensuring essential nutrients, try this daily combination:
✅ 20g cold-pressed sesame oil or groundnut oil (if cold-pressed is unavailable, go for filtered versions) → Omega ratio 1:17
✅ 1 teaspoon homemade cow ghee
✅ 4 tablespoons flaxseed chutney
This mix provides: ✔️ A balanced Omega-3 to Omega-6 ratio (close to 1:10)
✔️ Essential vitamins and minerals
✔️ Naturally liquid oils, as recommended
✔️ A blend of different oils for better health
✔️ Easily available and affordable options
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The Key Takeaway
Choosing the right cooking oil can make a big difference in your overall health. Instead of relying on just one type, a combination of oils and natural fats can give your body the right nutrients. Small, mindful changes in your daily diet can lead to long-term benefits!
Eat wisely, stay healthy, and enjoy your meals with confidence!
-Mrs Sangeeta Patki,
Dietitian (Registered)
Need guidance for personalised diet? Call me for planning and advice!
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