Which cooking oil? What the evidence actually says

Quantity first

All oils, including ghee, have about 120 kcal per tablespoon. Measure use for a week to see how much you add.

Rotate and mix

Oils contain different fats. Indian guidance suggests rotating mustard, groundnut, rice bran or sesame oils.

Saturated fat

Ghee, butter, coconut and palm oils are high in saturated fat. Large daily amounts may raise LDL for many people.

Deep frying and reuse

Repeatedly reheated oil forms harmful compounds. Avoid reusing frying oil and limit deep-fried food.

What our research is looking at

We are reviewing Indian cooking-oil substitution studies and will publish the findings here.