Is your kitchen still stocked with refined sunflower or canola oil? It’s time to rethink.

Indian households are waking up to a healthier way of cooking — and it starts with what goes into your kadhai.

Whether you’re sautéing sabzi or deep-frying puris, the type of oil you use plays a major role in your heart health, digestion, and even skin. In this blog, we’ll show you 5 refined oil alternatives that are cleaner, richer in nutrients, and better suited for Indian cooking.

Why Say No to Refined Oils?

Refined oils like soybean and canola are often processed with chemicals, bleached, and deodorized.

This strips them of their natural antioxidants and nutrients, making them inflammatory and hard on your gut.

Common health issues linked to refined oils:

• Bloating and poor digestion
• Increased cholesterol and triglycerides
• Hormonal imbalance
• Weight gain

5 Healthy Oil Swaps for Indian Cooking (Refined Oil Alternatives)

1. Wood-Pressed Groundnut Oil – For All-Purpose Indian Cooking

Best For: Stir-fries, sabzi, tadkas, parathas.

Why it works:
Groundnut oil (cold-pressed) has a high smoke point and mild nutty flavour that enhances Indian masalas without overpowering them. It retains vitamin E, monounsaturated fats, and antioxidants.

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Pro Tip: Replace refined sunflower oil with wood-pressed groundnut oil in your everyday cooking.

2. Cold-Pressed Coconut Oil – For South Indian & Wellness-Based Cooking

Best For: Idli podi, coconut-based curries, sautéing vegetables.

Why it works:
Cold-pressed coconut oil contains medium-chain triglycerides (MCTs) which help in boosting metabolism and brain health. Its antimicrobial properties support gut health.

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Bonus: It’s also great for oil pulling and baby massage.

3. Wood-Pressed Mustard Oil – For Robust Flavour & Immunity Boost

Best For: Bengali, Punjabi, and Rajasthani recipes.

Why it works:
Mustard oil is rich in omega-3 fatty acids and natural compounds like allyl isothiocyanate which have antimicrobial properties. It enhances immunity and adds that distinct desi zing!

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Health Tip: Always use kachi ghani (wood-pressed) mustard oil to avoid chemical residues.

4. Cold-Pressed Sesame Oil – For Gut Health & Hormonal Balance

Best For: South Indian tempering, Ayurvedic cooking, and dry chutneys.

Why it works:
Sesame oil is a hero in Ayurveda for its warming, Vata-pacifying qualities. Rich in zinc, magnesium, and B vitamins, it supports digestion, skin health, and even hormone regulation.

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Health Tip: Replace your refined rice bran or canola oil with this traditional gem.

5. A2 Cow Ghee – For Deep Frying & Rich Flavour

Best For: Halwas, rotis, deep frying, and kids’ meals.

Why it works:
Ghee, especially from A2 milk, is rich in butyrate, CLA, and fat-soluble vitamins (A, D, E, K). It’s easier to digest than most oils and doesn’t oxidise easily at high heat.

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Clarification: Ghee is a stable saturated fat and is not unhealthy — as long as it’s made the right way.

Why Cold-Pressed/Wood-Pressed Oils are Better

Cold-pressed oils are extracted using traditional methods (like wooden kolhu), which retain the natural antioxidants, aroma, and nutrients of the oilseed.

They are:

• Chemical-free
• Unrefined and unbleached
• Rich in vitamins and good fats
• Sourced sustainably (especially with brands like Originally Desi)

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How to Make the Switch (Without Overhauling Your Kitchen)

Here’s how you can start:

• Start by replacing your most used oil (usually refined sunflower or soybean) with a cold-pressed groundnut oil.
• Gradually keep 2–3 oils in rotation depending on your cooking — e.g. mustard oil for pickles, coconut oil for curries, sesame oil for tempering.
• Choose brands that lab-test for purity, source ethically, and package responsibly (like Originally Desi).

A Cleaner, Healthier Kitchen Starts with the Oil You Use

Swapping your cooking oil is one of the easiest health upgrades you can make for your family.

Cold-pressed oils bring back the nutritional wisdom of Indian kitchens — minus the chemicals.

• Better digestion
• Balanced hormones
• Improved heart health
• And food that simply tastes better

Ready to make the switch?

Shop Cold-Pressed Oils from Originally Desi →