Ghee vs Oil: The Real Truth About Cooking Fats
Fear of fat drove a generation of Indian women into nutrient deficiencies, dull hair and hormonal issues. It is time to set the record straight. Fat is a powerful ally when chosen and used well.
Winners in the Indian kitchen
A2 desi ghee for daily cooking, tempering and finishing. Cold-pressed mustard oil for North Indian, Bengali and Kashmiri cooking. Cold-pressed sesame oil for South Indian food. Extra virgin olive oil strictly for salads and low-heat cooking. Groundnut oil in controlled amounts for occasional shallow frying. Each has a role — no single oil is best for everything.
What to skip or minimise
Highly refined vegetable oils processed with chemical solvents. Vanaspati and hydrogenated fats. Any oil that has been repeatedly reheated for deep frying — a common issue in Indian sweet shops and street food. Palm oil is fine biochemically but ecologically problematic, and it dominates the packaged food industry hidden under generic "vegetable oil".
Health benefits of ghee — done right
A teaspoon or two of A2 desi ghee daily provides butyric acid (great for gut health), fat-soluble vitamins A, D, E and K, and improves the absorption of nutrients like turmeric and beta-carotene from vegetables. It has a high smoke point, so it does not oxidise like most refined oils under high heat. Contrary to old fear-based advice, moderate ghee does not cause heart disease and may actually improve cholesterol ratios.
How much fat per day
Around 4 to 6 teaspoons of visible fat per day for most sedentary to moderately active adults. This includes ghee, oil, butter and dressings. Add fats from whole foods like nuts, seeds, avocado, and full-fat dairy on top. Fat should provide 25 to 35 percent of daily calories in most diet templates.
Frequently asked
Get a plan built for you
Book a free 15 minute consultation with Dietitian Prachi and get a personalised path forward.
