Which Oil Is Best for Deep Frying? Doctor Recommends the Right Oil for Frying Puris

Fried foods like puris, kachoris, and samosas are a staple in many Indian households. However, common question remains—which oil is best suited for deep frying, especially when making puris?

Not All Oils Are Meant for Deep Frying

Many people mistakenly use olive oil for deep frying, assuming it’s a healthier choice. However, experts warn against this. Extra virgin olive oil is ideal for salad dressings or light cooking—not for high-temperature deep frying. When olive oil is overheated, it loses its nutrients and can even produce harmful compounds. Therefore, avoid frying puris or any other deep-fried foods in extra virgin olive oil.

Best Oil for Deep Frying (Puris, etc.)

Peanut oil (also known as groundnut oil) is one of the best options for deep frying. It has a high smoke point, which means it can withstand high temperatures without breaking down or losing its nutritional value. This makes it an excellent choice for frying puris, samosas, and other deep-fried snacks.

Best Oil for Cooking Vegetables

When it comes to everyday cooking, especially vegetables, Kachi Ghani mustard oil is highly recommended. Whether it's yellow or black mustard oil, both are rich in healthy fats and nutrients. Mustard oil also contains natural antibacterial properties and enhances the flavor of Indian dishes.

Avoid These Oils

The worst oils for cooking or frying are refined oil and palm oil. These oils are heavily processed and are known to raise bad cholesterol levels, increasing the risk of heart disease and stroke. Health experts advise against bringing refined or palm oil into your home.

Conclusion

• Use peanut oil for deep frying (e.g., puris, kachoris).
• Use mustard oil (Kachi Ghani) for cooking vegetables.
• Avoid refined and palm oils for better heart health.

Choosing the right oil not only improves the taste and quality of food but also supports your long-term health.