How ccoking or edible oil is helpful for your Rasoi

Many social media trends today claim that cooking with oil is bad for your heart. Some even go as far as suggesting oil-free cooking altogether. But here’s what people often miss. The problem isn’t oil, it’s the kind you use. Using the wrong cooking oil or using too much of it can definitely harm your health. But that doesn’t mean all oils are the enemy.

To understand this better, you need to look at the role of edible oils in Indian cooking. Oil isn't just a medium to fry or roast. It helps spices release their full flavour. It gives texture to your food. It carries essential nutrients. And most importantly, it’s been a part of our food traditions for centuries.

From the mustard oil used in East India to the coconut oil that defines South Indian cooking, every region has its oil for a reason. These choices are not trends; they are time-tested habits shaped by local crops, climate, and cooking styles. Choosing the right oil matters more than avoiding it altogether. Let's understand this better.

Why Edible Oils Are So Deeply Rooted in Indian Culture?

Every kitchen has its own rhythm, and the oil you cook with is part of that identity. In some homes, the smell of mustard oil heating up is the cue that lunch is coming. In others, it’s the aroma of coconut oil or the richness of ghee. That's because the choice of cooking oil isn't random. It is tied to culture, local preference, and everyday ritual.

For instance, in Bengal and parts of the North-East, mustard oil is the most preferred oil because the people are used to its flavour in their daily meals. For them, this oil adds a sharpness to macher jhol or shorshe bata that no other oil can. But in the Southern parts of India, coconut oil brings a soft sweetness to avial, thoran, and even non-veg curries. In Gujarat and Maharashtra, groundnut oil is a favoured choice because it is mild, versatile, and perfect for quick cooking. In Rajasthan, mustard oil has been trusted for generations in cooking, pickling, and deep-frying due to its purity, health benefits, and healing properties.

These oils work not just because of taste, but because they suit the climate, the crops, and the cooking methods of the region. Just like ghee, cooking oil is part of our traditions. What this really means is that edible oil in Indian homes is more than an ingredient. It’s a trust that connects food to family.

But is the relevance of edible oils only limited to culture and traditions? No, they significantly contribute to the economic growth of India. Let's know how.

What is the Economic Impact of Edible Oils in India?

Edible oils are a major part of India’s food and agricultural economy. The country ranks among the largest consumers and importers of edible oils globally. According to Statista, the Indian edible oil market is projected to reach USD 36.46 billion by 2025, with consumption per person expected to cross 17 kg annually.

Reasons for Economic Growth in the Indian Edible Oil Market:

High daily usage: Most Indian households use edible oil multiple times a day for cooking, frying, tempering, and pickling. It’s a daily essential.
Essential for all meals: From everyday curries to festive snacks, oil is an integral part of Indian food culture. This makes it a necessary (high-demand) kitchen ingredient of every Indian home.
Imports remain high, but local production is growing: India imported over 16.5 million tonnes of edible oil in 2022–23, worth nearly ₹1.38 lakh crore. But between November 2024 and May 2025, imports dropped by 10.39%. This was because of stronger domestic oilseed production and rising demand for locally sourced oils. The domestic production not only reduced dependency on global markets but also boosted income opportunities for Indian farmers and producers.
Supports rural livelihoods: The edible oil sector (right from oilseed farming to processing and distribution) creates employment across rural India. A stronger local ecosystem means more stable income for growers, millers, and distributors.
Shift towards traditional oils: More Indian households are choosing mustard, groundnut, sesame, and cold-pressed oils. This growing demand is increasing local production and encouraging regional players to scale their businesses. It also aligns with health-conscious choices, pushing brands to prioritise purity and quality.

Also Read: Why Does Every Indian Kitchen Need Kachi Ghani Mustard Oil?

Which are the Common Edible Oils in India and Their Uses?

Here is a table helping you understand the common traditional Indian oils, how they are sourced, and their uses:

Type of Oil	Source	Common Uses
Mustard Oil	Extracted from mustard seeds through cold-pressing, kachi-ghani, or machines. It is widely produced in North and East India.	Used for frying, tempering, and pickling. Also applied for massages, skin care, and joint relief.
Groundnut Oil	Sourced by pressing peanuts. It is grown mainly in Gujarat and Maharashtra.	Ideal for daily cooking and deep frying. Also used in homemade hair oils and body massage routines.
Coconut Oil	Extracted from dried coconut kernels, especially in coastal regions like Kerala and Tamil Nadu.	A staple in South Indian cuisine. Popular for hair care, skin moisturising, and Ayurvedic practices.
Sesame Oil (Til)	Sourced by pressing sesame seeds. It is commonly used in South and Western India.	Adds depth to traditional dishes and pickles. Also used in oil pulling, rituals, and skincare.
Sunflower Oil	Extracted from sunflower seeds cultivated in states like Karnataka and Maharashtra.	Known for its lightness. Widely used for everyday cooking, especially in urban households.
Rice Bran Oil	Derived from the outer layer of rice grains during the milling process.	Suitable for high-heat cooking and frying. Also valued for its heart-friendly properties and mild flavour.

What are the Health Benefits of Edible Oils?

Edible oils are usually considered unhealthy. However, when chosen wisely and used in the right amount, they can actually support overall health. Traditional Indian oils are rich in nutrients and have been used for centuries not just for taste, but also for their natural health properties.

Support heart health: Oils like mustard, groundnut, sesame, and rice bran are high in good fats (monounsaturated and polyunsaturated fats) that can help manage cholesterol and keep the heart healthy.

Naturally antioxidant-rich: Mustard and sesame oil are good sources of vitamin E and other antioxidants that help protect the body’s cells from damage and support skin health.

Aid digestion and metabolism: Traditional oils like sesame and mustard have long been used in home remedies for improving digestion and overall metabolism.

Build natural immunity: Coconut oil and mustard oil are known for their antimicrobial properties and are often included in meals to help the body fight infections.

Nourish skin and hair: Mustard, coconut, and sesame oils are also used externally in many Indian homes to moisturise skin, strengthen hair, and soothe dryness.

Also Read: Edible vs. Non-Edible Oils: What Sets Them Apart?

Why Oil Matters in Indian Recipes?

Indian cooking is about preparation and technique. And oil plays a key role in how flavours develop, how spices behave, and how dishes come together. Here's why oil matters in Indian recipes:

It carries flavour: Oil acts as a carrier for spices. When you heat mustard seeds, cumin, or curry leaves in oil, it draws out their essential oils and releases aroma. Without this step, most Indian dishes would taste flat.

It controls texture: From crisp pakoras to soft rotis, the texture of many Indian foods depends on how oil is used, whether for deep-frying, shallow-frying, or simply greasing.

It adds depth: Oils like mustard or sesame have strong flavour profiles that actually shape the character of regional dishes. A Bengali curry without mustard oil or a Tamil poriyal without sesame oil simply doesn’t taste the same.

It helps preserve: Oil is also used in pickling, preserving seasonal vegetables, and adding shelf life to homemade chutneys and masalas.

It balances spices: The richness of oil helps mellow the sharpness of spices like red chilli, garlic, or asafoetida, making the dish more balanced and easier to digest.

Wrapping Up: Choose a Healthy Edible Oil with Sadabahar

Edible oils shape the taste, nutrition, and tradition of every meal. Choosing the right edible oil means you are choosing health, culture, and conscious living.

Suppose you are looking for a mustard oil supplier in Kota or the best cooking oil distributor in India. In that case, Sadabahar offers trusted, quality, refined, and kachi ghani oils made for Indian kitchens.

Frequently Asked Questions - FAQs

Ans: Choose based on your region’s cooking style, flavour preference, and health needs. Mustard oil works well in North and East Indian dishes, while coconut oil suits South Indian recipes. Look for cold-pressed or minimally processed options for better nutrition.
Ans: Absolutely. Mustard oil has been used for centuries in Indian cooking. Just make sure you are using food-grade, kachhi ghani mustard oil from a trusted brand like Sadabahar.
Ans: Store oils in airtight containers away from direct sunlight and heat. Use glass or metal containers, and avoid plastic for long-term storage.