Ghee vs oil: What’s better for your cooking?

In Indian kitchens, the choice between ghee and oil often comes down to more than flavour. It’s shaped by tradition, health concerns, and how a particular dish is meant to be cooked. From the sizzle of mustard seeds in coconut oil in Kerala to a spoonful of ghee poured over steaming dal in North India, the fat you use shapes the flavour, aroma, and health profile of the dish. But with growing awareness about nutrition and cooking methods, many home cooks and chefs are asking: is ghee or oil the better option?

The answer depends on what you’re cooking, how you’re cooking it, and what your dietary goals are.

What is ghee?
Ghee is clarified butter, traditionally made by simmering butter until the water evaporates and the milk solids are removed. What remains is a golden, aromatic fat with a long shelf life and a high smoke point. It’s a staple in many Indian households, used not only for cooking but also in religious rituals and traditional medicine.

Ghee has a smoke point of about 250°C (482°F), making it ideal for high-temperature cooking like frying and sautéing. It is also rich in fat-soluble vitamins A, D, E, and K, and contains small amounts of butyrate and conjugated linoleic acid (CLA), which have been associated with digestive and metabolic benefits.

Importantly, ghee is free of lactose and casein, making it suitable for many people who are sensitive to dairy. However, it is high in saturated fat, roughly 62%, which should be considered if you're managing cholesterol or cardiovascular health.

Understanding cooking oils
Cooking oils come from various plant sources, each with distinct fat profiles, flavours, and culinary uses. Here's a look at some commonly used oils in Indian kitchens:

Olive oil, especially extra virgin, is high in monounsaturated fats and antioxidants. While ideal for dressings or light sautéing, it has a relatively low smoke point (160°C to 190°C) and is not suited for deep-frying. Olive oil is widely recommended for heart health.

Sunflower, soybean, and canola oils are neutral in flavour and have high smoke points, making them popular for general-purpose frying. However, they are often refined and high in omega-6 fatty acids. An excess of omega-6, without enough omega-3 to balance it, may promote inflammation.

Mustard oil is widely used in eastern and northern India. It has a pungent flavour and antimicrobial properties. Groundnut (peanut) oil is common in western and southern India and has a pleasant, nutty taste with good heat stability.

Coconut oil is widely used in South Indian and coastal cuisines. It is high in saturated fat, which makes it stable at high temperatures. Its health effects are debated, with some studies suggesting benefits and others urging caution with high consumption.

Which is better?
There is no one-size-fits-all answer. The better choice depends on the cooking method and the type of dish.

• For high-heat cooking, ghee and oils like groundnut or refined sunflower oil are suitable due to their stability.
• For low-heat cooking or raw applications, extra virgin olive oil or cold-pressed mustard oil are good choices.
• For traditional South Indian cooking, coconut oil imparts an authentic flavour. In North Indian and festive dishes, ghee brings richness and aroma.
• For heart health, oils rich in unsaturated fats - like olive, mustard, or groundnut oil - are generally preferred over saturated fats like ghee.

Use both in balance
Rather than choosing one over the other, a balanced kitchen uses both ghee and oil. Nutritionists recommend rotating fats to gain the benefits of different types. For instance, ghee can be used for tadkas or festive dishes, while olive or mustard oil can be reserved for everyday cooking. This approach offers flavour diversity and nutritional balance.