Choosing the right cooking oil can have a significant impact on your overall health. While every kitchen relies on oils for frying, sautéing and seasoning, not all oils offer the same nutritional value or perform equally well under high temperatures. According to Hyderabad-based surgical oncologist Dr Arrjun Sankaran, factors such as heat stability, fat composition and antioxidant content should all be considered before deciding which oil to use regularly.
In a recent Instagram video, the doctor rated some of the most commonly used cooking oils on a scale of 10, highlighting those that can support a healthier lifestyle and those that should be limited or avoided altogether.
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Oils that scored the highest
Avocado oil topped the rankings with a perfect 10 out of 10. Dr Sankaran praised it for its high antioxidant content, excellent heat stability and versatility across different styles of cooking. Although it is one of the more expensive options available, he described it as one of the healthiest cooking oils.
Ghee followed closely with an impressive score of 9 out of 10. According to the doctor, ghee’s high smoke point makes it suitable for sautéing and light frying. Despite being rich in saturated fats, it remains a preferred option when used in moderation.
Cold-pressed sesame oil earned 8.5 out of 10 due to its antioxidant properties and suitability for Indian cuisine. Mustard oil, virgin coconut oil, cold-pressed groundnut oil and olive oil all received 8 out of 10. Mustard oil was recognised for its omega-3 fatty acids, while coconut and groundnut oils were praised for their flavour and versatility. Dr Sankaran also clarified that refined olive oil can be used for cooking, whereas extra virgin olive oil is better suited for salads and drizzling rather than deep frying.
Oils to use sparingly or avoid
Butter received a moderate rating of 6 out of 10. While appreciated for its flavour, the doctor explained that it burns quickly because of its low smoke point, making it suitable only for quick cooking.
At the bottom of the list were refined sunflower oil, vanaspati, Dalda and palm oil, all of which received zero out of 10. Dr Sankaran advised limiting refined sunflower oil as much as possible and avoiding vanaspati, Dalda and palm oil altogether due to their poor nutritional profile.
The doctor stressed that no single oil is perfect for every situation. Instead, choosing minimally processed oils with good heat stability and using them appropriately can help support long-term health.
Disclaimer: These ratings reflect the doctor’s opinion shared on social media and are intended for informational purposes only. They should not replace personalised medical or dietary advice. Consult a qualified healthcare professional before making significant dietary changes.
