5 things you should know before choosing your cooking oil

Cooking oils are one of the most familiar ingredients in our kitchens, and paradoxically, one of the least examined. Used every day and often chosen out of habit, oils quietly influence not just how food tastes, but how it nourishes us. Understanding what goes into this everyday choice can make a meaningful difference to both health and culinary experience.While oils undeniably enhance flavour and mouthfeel, their nutritional function is just as important. Fats play a crucial role in helping the body absorb fatsoluble vitamins such as A, D, E, and K. Without adequate dietary fat, even the most nutrient-rich meals can fall short of their potential. In this sense, cooking oil is not a passive ingredient, it is an active enabler of nutrition.Fats have long carried a negative reputation, but science now makes a clear distinction between different types. Unsaturated fats, for example, are widely recognised for their role in supporting heart health when consumed in moderation. Rather than avoiding fats altogether, the more sustainable approach is to be mindful about the type and quantity used. The goal is inclusion with intention, not elimination.How an oil behaves when heated is critical and often overlooked. Each oil has a limit to how much heat it can tolerate before its structure begins to break down. When pushed beyond this point, an oil can lose beneficial compounds and develop undesirable by-products that affect both taste and quality. Matching the oil to the cooking method – whether sautéing, deep-frying, or light tempering, helps preserve its integrity and performance.No single oil has all the answers. Blending oils can be a practical way to combine the strengths of different fatty acid profiles such as stability, flavour, and nutritional balance. Thoughtfully formulated blends are designed to simplify everyday cooking, offering a more rounded option without the need to rotate multiple bottles or overanalyse each meal.There is no universally “perfect” cooking oil. What matters more is how your oil choice fits into your overall eating pattern. If your diet already includes richer sources of fat, lighter and more neutral oils can help maintain balance. Over time, variety and moderation tend to matter far more than rigid rules or single-ingredient solutions.Choosing the right cooking oil doesn’t require complexity, just a little awareness. When you understand how oils function in your food and in your body, everyday decisions become more informed and intuitive. Ultimately, the best oil is one that complements your lifestyle, supports long-term wellbeing, and allows you to enjoy the meals you prepare.Contributed by: Dr. Shilpa Vora, Chief R&D Officer – Marico Limited & Foods Expert – Saffola