10 Best Refined Oils in India 2021 - Buying Guide Reviewed by Nutritionist

Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic sciences. She has a wholesome, holistic, and sustainable approach to nutrition. Check out the Food and drinks section as she has reviewed some more articles on the mybest website.

Oils are something we buy regularly and use in various ways like sautéing, baking, and drizzling. There are far too many varieties of oils like canola, olive, sunflower, and soybean, making choosing the right oil for you a difficult decision. We've put together a list of the top 10 refined oils from brands like DiSano, Hudson, and Sundrop that you can buy online in India from the comfort of your home.

Choosing the right refined oil for you and your family depends on several factors. Doctors, nutritionists, and scientists often use medical and scientific terms, making it hard for us to understand what to look for when buying oils. In this buying guide, we have explained what good and bad fats are, what certifications to look for, and which oils better suit particular cooking methods. Read more to learn how to buy suitable refined oils.

Edible oils have two types of fatty acids: saturated and unsaturated. Saturated fatty acids contain animal fats and plant oils. It has high stability and is suitable for cooking food at a high temperature, such as fried snacks. Palm oil, coconut oil, butter, and ghee are some examples of saturated fatty acids. They contain trans-fatty acids, which raise your bad cholesterol and have a stable fatty acid structure, solidifying the oils at room or cold temperatures.

Unsaturated fatty acids are further divided into monounsaturated and polyunsaturated fatty acids. Monounsaturated fatty acids (MUFA) present in olive oil, avocado oil, and nut oils help lower your bad LDL cholesterol. Polyunsaturated fatty acids (PUFA) are rich in fats like omega-3 and omega-6, which the body cannot produce naturally. Oils like sunflower oil, rice bran oil, canola oil are good sources. These oils don't solidify and remain liquid even in colder temperatures.

Many studies have revealed that excessive intake of saturated fats and trans fatty acids raises blood cholesterol levels and heart disease risk factors like inflammation. Other studies have also reported that replacing saturated fat in your diet with polyunsaturated fats may reduce the risk of heart disease. So go for refined oils like sunflower, rice bran, soybean if you are concerned about cholesterol levels.

If you look at the product label of the oil can or bottle in your kitchen, you are sure to see the phrase 'free from argemone oil'. What is argemone oil? It is a common adulterant or additive in oils used to increase the quantity of the final product.

Consumption of oils mixed with argemone oil can lead to epidemic dropsy which is extreme swelling due to fluid retention, particularly of the legs. Other symptoms include skin rash, abnormal bowel movements, breathing difficulties, and vision issues. Always check that the contents of the refined oil do not have argemone oil before making your purchase.

There are many refined oils to choose from on the market. It can be challenging to figure out which ones are best to use for shallow frying, baking or deep frying. While neutral oils are flexible and usable in most food preparations, oils with a high smoking point are better for deep frying. Let us help you understand what oils you can use depending on your menu and diet.

The smoking point of an oil is when it starts to smoke and break down. When it's heated past its smoking point, the oil releases toxins harmful to the body. For deep frying, oils need to be heated to high temperatures, which requires a high smoking point. 

For most recipes, the oils need to be heated to somewhere between 180 and 200°C to ensure quick cooking and low oil absorption. The most suitable refined oils for deep frying are groundnut and soybean oils. 

They both have a high smoke point of about 227-230°C and 230-257°C, respectively. Groundnut oil is high in MUFA and PUFA, which help in lowering LDL or bad cholesterol. It's also an excellent source of vitamin E.

Soybean oil is a perfect choice for vegans. It is a multi-purpose oil and high in MUFA and PUFA. In addition, it contains omega-3 unsaturated fats, which help lower the risk for heart disease. Groundnut or peanut oil adds a nutty flavour to the dish that may not be to everyone's taste.

On the other hand, soybean oil has a relatively neutral flavour that doesn't compete with seasoning. So if you tend to deep fry a lot, then go for oils made from groundnuts or soybeans. If you don't care for the taste of groundnut oil, then soybean oil is a better choice for deep frying.

Canola oil, extracted from a type of rapeseed low in erucic acid, is a neutral flavoured refined oil with a medium smoking point ideal for roasting, frying, baking, and sautéing. Canola oil has helpful MUFA, omega-3 and omega-6 fatty acids. It is rich in vitamins and has numerous health benefits, such as regulating blood pressure, protecting your heart, and managing cholesterol. 

With a smoking point of 230°C, Sunflower oil an excellent choice for high-heat cooking like frying and sautéing. It is abundant in vitamin E and one of the most popular cooking oils in India. It has PUFA, which help in lowering cholesterol levels and reduces the risk of heart disease.

Refined or light olive oil is more delicate in taste and colour than extra virgin olive oil. It has a higher smoke point of 218-241°C, making it ideal for high-heat cooking, sautéing, and roasting. It is rich in antioxidants that are known to reduce joint pains and support good heart health. Go for oils with a moderate to high smoking point to avoid a burnt taste in your sautéed dishes.

We don't always have unsalted butter in the fridge, and sometimes going to the supermarket isn't always an option. If you bake often and are concerned about your butter intake, try using oil instead. 

Neutral flavoured oils like canola, soybean, refined olive oil and blended vegetable oils make for a simple, vegan-friendly substitute for butter or shortening, depending on the recipe. As we've already seen, canola and soybean oils are rich in MUFA and omega fatty acids. They have neutral flavours that don't interfere with the primary flavours of the dish. 

Unlike extra virgin olive oil (EVOO), refined olive oil has no taste. However, it contains the same calories and health benefits as EVOO, making it a healthy alternative. So, try baking with one of the healthy oils for guilt-free snacking.

As per FSSAI regulations, blended oils in India can contain a mix of two vegetable oils with at least 20% of one oil variety. Blended oils are more stable and nutritious when compared with single types. Some standard blends are rice bran oil and olive oil, soybean oil and sunflower oil, etc.

They have a higher smoking point than individual oils and delay the breakdown of the fats, making blended oils a healthier choice for all kinds of frying. This process also improves the oils' colour and taste and adds to the longer shelf life by slowing rancidity.

Combining oils makes it possible to get a better ratio of fatty acids. This magnifies the health benefits such as reducing heart disease risk by lowering bad cholesterol. It also helps in increasing good HDL cholesterol. Whether you need to watch your weight, control your cholesterol levels, and maintain heart health, many blends are available for different diets.

There are many certifications for food products in Indian. However, the most essential and mandatory certification is the FSSAI license given only to businesses following and maintaining the required hygienic and safety guidelines. 

The FSSAI, or the Food Safety and Standards Authority of India, is an organisation that monitors and governs the food business and Health & Family Welfare, Government of India. Read more about FSSAI on the official website. On the other hand, an AGMARK certification is given to a particular product and not the business itself. 

It is a mark that reflects the purity and the extremely high quality of a product. While you may not always see the AGMARK symbol on the product label, only buy products that bear the FSSAI mark to ensure good health and hygiene. Read more about AGMARK here.

Are you interested in buying unrefined or cold-pressed oils? Check out our other helpful posts on different types of oils. We have made very detailed buying guides for these topics as well, we're sure you'll learn a lot of things that you might not have heard otherwise. 

Not all fats are bad for you! Your diet should include adequate amounts of fat, particularly to meet your body's energy needs. Remember that a combination of unrefined and refined oils is advisable for healthy functioning. We hope our detailed buying guide helped you understand all the essential factors to consider before purchasing refined oils online.

Lakshmi Srinivasan