Question 1

What is cold pressed oil and how is it different from refined oil?

Accepted Answer

Cold pressed oil is extracted by mechanically pressing seeds at low temperatures without chemicals or external heat, preserving naturally occurring fatty acids, antioxidants, and vitamin E. Refined oils undergo bleaching, deodorizing, and chemical solvent extraction, which removes much of this nutritional content. Cold pressed oils may retain up to 90% of their natural vitamin E compared to under 30% in refined variants, but typically have lower shelf life.

Question 2

Is refined cooking oil bad for health?

Accepted Answer

Refined cooking oil is not inherently harmful but is less nutritious than cold pressed alternatives. The refining process removes antioxidants, polyphenols, and vitamin E while improving shelf life and smoke point. The more relevant concern is quantity: ICMR recommends no more than 2-3 teaspoons (10-15ml) of added oil per person daily. Heavily refined oils reheated repeatedly at high temperatures may produce harmful compounds and should be avoided.

Question 3

Which cooking oil is best for daily use in Indian cooking?

Accepted Answer

No single oil suits all cooking methods. Mustard oil (cold pressed or kachi ghani) works well for high-heat cooking with a smoke point around 250°C and a favorable omega-6 to omega-3 ratio. Groundnut and sesame oils are reliable alternatives. ICMR suggests rotating between oils to benefit from varied fatty acid profiles. Check Unbox Health's lab-tested data to verify whether a product's actual composition matches its label claims before buying.

Question 4

How much cooking oil should we use per day?

Accepted Answer

The ICMR-NIN recommends restricting visible fat intake to 20–25 grams (approximately 4 to 5 teaspoons) per person daily for a healthy adult. Most Indian households vastly exceed this baseline through deep-frying and heavy tempering (_tadka_). Transitioning to cooking methods like stir-frying, steaming, or shallow frying helps dramatically lower daily oil volume without compromising traditional flavors.

Question 5

Is it safe to reuse cooking oil after deep frying?

Accepted Answer

Reusing cooking oil repeatedly after deep frying is not advisable. Each heating cycle degrades the fatty acid structure and may generate harmful compounds including trans fats and aldehydes. FSSAI prohibits commercial use of oil showing signs of excessive rancidity or degradation. At home, oil that darkens, smokes at a lower temperature than usual, or develops an off-smell should be discarded rather than reused.

Question 6

What does "kachi ghani" mean on a mustard oil label?

Accepted Answer

"Kachi ghani" refers to the traditional cold pressing method of extracting mustard oil without external heat, preserving MUFA, PUFA, and allyl isothiocyanate, the compound behind its characteristic pungency. FSSAI defines standards for cold pressed oils, but verifying whether a product truly meets this specification requires lab testing, not just label reading. Unbox Health independently tests mustard oils through NABL-accredited labs to verify whether kachi ghani label claims match actual composition.

Question 7

Are blended cooking oils healthy?

Accepted Answer

Blended cooking oils combine two or more edible oils to balance fatty acid profiles. FSSAI mandates that blended oils declare each component oil and its exact percentage by weight on the label. The health value depends on which oils are combined and in what proportion. Blends that list palm oil or partially hydrogenated oils prominently will increase saturated and trans fat intake and are worth avoiding.

Question 8

What should I check on the label when buying cooking oil?

Accepted Answer

When buying cooking oil, check the oil type (single origin or blended), extraction method, and FSSAI license number. Review the nutrition label for saturated fat and trans fat per 100ml. For blended oils, FSSAI requires each component oil and its percentage to be declared. "Natural" has no regulated FSSAI definition and is a marketing claim. Check Unbox Health's lab-tested data to verify label accuracy before buying.

Question 9

How do I know if my cooking oil is adulterated?

Accepted Answer

Cooking oil adulteration is a documented concern in India. Common adulterants include cheaper oils such as palm or mineral oil mixed into premium varieties like groundnut or sesame. Home tests like the iodine test can suggest adulteration but are not definitive. FSSAI mandates quality testing for commercially sold oils. Unbox Health independently tests cooking oils through NABL-accredited labs to verify whether the declared oil type matches what is actually present.

Question 10

Which cooking oil is best for heart health in India?

Accepted Answer

Oils with a higher MUFA and PUFA to saturated fat ratio are generally associated with better cardiovascular outcomes. Mustard oil and groundnut oil are among the more studied options for Indian cooking. Rice bran oil contains oryzanol, which some research associates with improved lipid ratios. ICMR recommends keeping saturated fat to 8-10% of daily calories. Use Unbox Health's lab-tested data to compare actual fat composition across brands before buying.

Cooking Oils

Choose the best Cooking Oil for you based on independent lab-tested ratings. Mustard oil, cold pressed oil and more.

Country Delight Desi Danedar Cow Ghee

Tata Simply Better Cold Pressed Virgin Coconut Oil

Organic India Pure Cow Ghee

Organic India Virgin Coconut Oil

Organic Tattva Cold Pressed Mustard Oil

Tata Simply Better Extra Virgin Olive Oil

Patanjali Cow Ghee

Zama Indian Cold Pressed Extra Virgin Olive Oil

Gowardhan Pure Cow Ghee

Amul High Aroma Cow Ghee

Organic India Pure Cow Ghee 2024

Aashirvaad Svasti Organic Cow Ghee

Vedic Ghee Premium A2 Gir Cow Cultured Desi Ghee

Anveshan A2 Cow Ghee

Figaro Extra Virgin Olive Oil

Borges Extra Virgin Olive Oil

Del Monte Extra Virgin Olive Oil

DiSano Extra Virgin Olive Oil

Jivo Extra Virgin Olive Oil

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