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Every oil has a different mix of fats. Groundnut is rich in MUFA, mustard has plant omega-3, sesame has natural antioxidants, coconut is rich in MCTs, safflower is light and low in saturated fat. No single oil gives you everything – so many nutritionists suggest rotating.
Two ways to rotate
- By dish: keep two or three oils in the kitchen and use each for what it suits best.
- By month: switch your main oil every month or two.
A simple South Indian plan
- Everyday cooking: groundnut oil
- Tempering, kuzhambu, pickles: sesame oil
- Coastal dishes and festive frying: coconut oil
A simple North Indian plan
- Curries, frying, achaar: kachi ghani mustard oil
- Lighter everyday sabzi: safflower oil or yellow mustard oil
A light-cooking plan
- Daily: safflower or sunflower oil
- Frying: groundnut oil
- Raw drizzle: a teaspoon of flaxseed oil in raita or chutney
Tips
- Buy your main oil in a 5 litre pack and the others in 1 litre.
- Label bottles so everyone in the family knows which oil is for what.
- Don’t mix oils in the same container unless you use them up quickly.
Save with our South Indian Kitchen Combo or Everyday Kitchen Pair.
