Healthy Cooking Oil Guide | Ayurveda & TCM | Sunrays Acupoint

Healthy Cooking Oils Guide | Ayurveda & TCM Perspective – Sunrays Acupoint

Healthy Cooking Oils: Types, Uses & Ayurvedic + TCM Perspective

Choosing the right cooking oil plays a crucial role in maintaining good digestion, heart health, hormonal balance, and overall wellness. Modern science, Ayurveda, and Traditional Chinese Medicine (TCM) all agree that oil should be used wisely — not excessively, not wrongly.

Why Cooking Oil Matters for Health

Cooking oils are fats, and healthy fats:

  • Provide sustained energy
  • Help absorb fat-soluble vitamins (A, D, E, K)
  • Support brain, hormone, and heart health

However, wrong oil choices or excess use can lead to:

  • High bad cholesterol (LDL)
  • Chronic inflammation
  • Heart disease, obesity, and diabetes

Types of Cooking Oils & Their Uses

1. Mustard Oil

Best for: Indian cooking, sautéing, stir-frying
Smoke Point: High

  • Rich in MUFA and omega-3
  • Improves heart health
  • Aids digestion and immunity

Tip: Heat till light smoke, then cool slightly before cooking.

2. Groundnut (Peanut) Oil

Best for: Frying, traditional dishes
Smoke Point: High

  • Balances MUFA & PUFA
  • Reduces bad cholesterol
  • Heat stable

3. Coconut Oil

Best for: South Indian cooking, medium heat

Smoke Point: Medium

  • Boosts metabolism
  • Supports brain function
  • Antibacterial properties

Use in moderation, especially for heart patients.

4. Olive Oil (Extra Virgin)

Best for: Salads, low-heat cooking

Smoke Point: Low to medium

  • Rich in antioxidants
  • Reduces inflammation
  • Protects heart & blood vessels

    • Avoid: Deep frying with extra virgin olive oil.

5. Rice Bran Oil

Best for: Daily Indian cooking

Smoke Point: High

  • Lowers cholesterol
  • Contains oryzanol
  • Heart-friendly oil & Ideal for daily Indian cooking

6. Sesame (Til) Oil

Best for: Ayurvedic and traditional cooking

Smoke Point: Medium

  • Anti-inflammatory
  • Good for joints, bones, skin & hair
  • Used in Ayurveda

7. Sunflower Oil (Refined)

Best for: Occasional use

Smoke Point: High

  • High omega-6 fats
  • Excess use may cause inflammation
  • Tip: Do not use daily or reuse for frying.

High omega-6 fats may increase inflammation if used daily.

8. Desi Ghee (Clarified Butter)

Type: Natural saturated fat

Smoke Point: High

  • Strengthens digestion (improves agni in Ayurveda)
  • Nourishes brain & nervous system
  • Supports immunity & joints
  • Helps absorption of vitamins A, D, E, K

Who Should Use Carefully: People with obesity, High cholesterol (limit quantity, not eliminate)

Recommended: ½–1 tsp per day. Very healthy when used in small quantity. Desi cow ghee is better than refined oils.

9. Vanaspati (Hydrogenated Oil)

Type: Artificial trans fat

Smoke Point: High but dangerous

  • Raises bad cholesterol (LDL) & Lowers good cholesterol (HDL)
  • Raises heart attack & stroke risk
  • Causes inflammation and hormonal imbalance

❌ Completely avoid Vanaspati has no health benefit and is one of the worst fats for the human body.

10. Soybean Oil

Type: Polyunsaturated fat (PUFA)

Smoke Point: Medium

  • Very high omega-6 → increases inflammation if overused
  • Mostly refined and genetically modified
  • May affect hormonal balance when used excessively

Use sparingly, not daily. Rotate with other oils

11. Palm Oil

Type: Saturated fat (plant-based)

Smoke Point: Very high

  • Increases LDL cholesterol
  • Promotes weight gain
  • Often used in ultra-processed foods

Avoid for home cooking. Occasional intake via packaged foods is already too much

12. Avocado Oil

Type: Monounsaturated fat (MUFA)

Smoke Point: Very high (one of the highest among oils)

  • Supports heart health
  • Helps reduce bad cholesterol (LDL)
  • Rich in vitamin E and antioxidants
  • Stable for high-heat cooking

Best Use : Stir-frying, Sautéing, Baking, Salad dressing (cold-pressed)

Ayurvedic & Traditional Chinese Medicine (TCM) Perspective

Ancient healing systems like Ayurveda and TCM never looked at oil only as “fat.” They considered digestive fire, body constitution, seasons, and balance of energies before recommending any oil.

AYURVEDIC VIEW OF COOKING OILS

In Ayurveda, oils and ghee:

  • Nourish Ojas (vital immunity)
  • Strengthen Agni (digestive fire)
  • Lubricate joints and tissues
  • Balance Vata, Pitta, and Kapha

1. Desi Ghee (Ghrita) – The Best Fat in Ayurveda

Ayurvedic Nature:

  • Sheeta (cooling)
  • Snigdha (lubricating)
  • Sattvic

Balances:

  • ✔ Vata
  • ✔ Pitta
  • ⚠ Kapha (if excess)

Ayurvedic Benefits:

  • Enhances digestion without irritating the gut
  • Improves memory and nervous system
  • Strengthens immunity and reproductive health
  • Carries herbal nutrients deep into tissues (Yogavahi)

Ayurvedic Recommendation:

“Ghritam medhya balavardhanam”
(Ghee improves intelligence and strength)

✅ Best for daily use in small quantity

2. Mustard Oil (Sarson Tel)

Ayurvedic Nature:

  • Ushna (hot)
  • Tikshna (penetrating)

Balances:

  • ✔ Kapha
  • ✔ Vata
  • ⚠ Pitta (use carefully)

Ayurvedic Benefits:

  • Improves circulation
  • Clears mucus and toxins
  • Enhances metabolism

Best for: Cold climate, winter season, sluggish digestion

3. Sesame Oil (Til Tel)

Ayurvedic Nature:

  • Ushna
  • Deeply nourishing

Balances:

  • ✔ Vata (best oil for Vata)

Benefits:

  • Strengthens bones and joints
  • Reduces dryness and stiffness
  • Excellent for aging population

4. Avocado Oil

Ayurveda classifies avocado oil as:

  • Guru (heavy)
  • Snigdha (oily)
  • Mildly Sheeta (cooling)

Dosha Effect

  • ✔ Vata (very beneficial)
  • ✔ Pitta (cooling nature helps)
  • ⚠ Kapha (can increase heaviness if overused)

Ayurvedic Benefits

  • Nourishes tissues (Dhatu poshana)
  • Improves skin dryness
  • Supports nervous system
  • Helps weak digestion when used in small quantity

⚠ Ayurvedic Caution:
Not traditionally used in classical Ayurveda. Should be used sparingly, not as a primary oil.

5. Refined Oils (Soybean, Sunflower, Palm)

Ayurvedic View:

  • Tamasic (unnatural, heavy)
  • Lacks life force (Prana)
  • Weakens digestive fire

❌ Ayurveda discourages refined and hydrogenated oils.

TCM (Traditional Chinese Medicine) VIEW OF COOKING OILS

TCM focuses on:

  • Qi (Energy)
  • Yin–Yang balance
  • Organ nourishment (Liver, Spleen, Kidney)

1. Ghee / Animal Fats (in moderation)

TCM Nature:

  • Yin-nourishing
  • Builds Jing (essential essence)

Benefits:

  • Strengthens brain and marrow
  • Nourishes Kidney energy
  • Supports reproductive and nervous systems

⚠ Overuse can create Dampness

2. Mustard Oil

TCM Nature:

  • Hot
  • Yang-stimulating

Benefits:

  • Moves stagnant Qi
  • Improves circulation
  • Clears Cold from body

Best for: Cold constitution, winter season

3. Soybean Oil

TCM Nature:

  • Cold
  • Damp-producing

Effects:

  • Weakens Spleen Qi
  • Causes bloating and heaviness if used daily

⚠ Not suitable for people with weak digestion

4. Palm Oil & Vanaspati

TCM View:

  • Creates internal Damp-Heat
  • Blocks meridians
  • Promotes obesity and inflammation

❌ Strongly discouraged

5. Avocado Oil

TCM Nature

  • Yin-nourishing
  • Moistening
  • Mildly cooling

Effects on Organs

  • Nourishes Liver Yin
  • Supports Kidney essence
  • Moistens intestines (helpful in dryness)

⚠ Overuse may:

  • Create Dampness
  • Weaken Spleen Qi in Kapha/Damp body types

Who Should Use Avocado Oil?

Recommended For

  • ✔ Dry skin
  • ✔ Vata constitution
  • ✔ Pitta with inflammation
  • ✔ People needing high-heat stable oil

Use Carefully / Avoid Daily If

  • ❌ Kapha body type
  • ❌ Obesity
  • ❌ Sluggish digestion

Final Verdict on Avocado Oil

  • ✔ Healthy oil nutritionally
  • ⚠ Not a traditional Indian daily oil
  • ✅ Best used occasionally, not as a replacement for ghee or mustard oil

Use avocado oil as a supportive oil, not a staple oil.

Ayurveda + TCM Combined Wisdom on Cooking Oils

Oil / Fat Energetic Effect (Ayurveda + TCM) Recommendation
Desi Ghee Nourishes Yin, Ojas & Jing ✅ Daily (limited)
Mustard Oil Warming, circulatory, Kapha-reducing ✅ Seasonal (winter / cold climate)
Sesame Oil Deep tissue nourishment, Vata-balancing ✅ Best for Vata types
Coconut Oil Cooling, Pitta-soothing ⚠ Best in hot climates
Avocado Oil Yin-nourishing, moistening, mildly cooling ⚠ Occasional (not staple)
Olive Oil Mildly warming, Liver-supportive ⚠ Occasional (low-heat)
Groundnut (Peanut) Oil Heavy, nourishing, Kapha-increasing ⚠ Moderate use
Rice Bran Oil Neutral but processed, Damp-forming ⚠ Occasional only
Sunflower Oil Drying, unstable, aggravates Vata ⚠ Rare use
Soybean Oil Damp-forming, weakens digestion ⚠ Occasional
Palm Oil Damp-Heat producing, inflammatory ❌ Avoid
Vanaspati (Hydrogenated Fat) Toxic, blocks channels & Qi ❌ Completely avoid
(Ancient Rule)
  • ✔ Use natural fats
  • ✔ Respect season & body type
  • ✔ Eat oil as medicine, not excess
  • ✔ Avoid industrial processing

“Food becomes medicine when digestion is strong.”

Final Holistic Message

According to Ayurveda and TCM,

  • ✔ Desi ghee and cold-pressed oils build life energy
  • ❌ Refined and hydrogenated oils slowly disturb balance

Health is not about zero oil —
It is about right oil, right quantity, right time.

Dosha-Wise Cooking Oil Chart (Ayurveda)

Vata Dosha

Best: Desi ghee, sesame oil
Avoid: refined oils

Pitta Dosha

Best: Ghee, coconut oil, olive oil
Avoid: mustard oil

Kapha Dosha

Best: Mustard oil, groundnut oil
Avoid: ghee, palm oil

TCM Body-Type Oil Selection

  • Cold Body: Mustard, sesame, ghee
  • Heat Body: Ghee, coconut, olive oil
  • Damp Body: Mustard oil (limited)
  • Yin Deficiency: Ghee, sesame oil

Best Fat Strategy for Good Health

  • Rotate oils weekly
  • Limit oil to 3–4 tsp/day
  • Prefer cold-pressed oils
  • Avoid reused & refined oils

Conclusion

Healthy cooking is not about removing fat, but choosing the right oil, right quantity, and right time. According to Ayurveda and TCM, desi ghee and natural oils heal the body, while refined and hydrogenated oils slowly damage it.

Healthy food begins with healthy oil.

Disclaimer:
The information provided in this article is intended for general awareness and educational purposes only. It is based on classical Ayurvedic texts, Traditional Chinese Medicine (TCM) principles, and holistic nutrition concepts. This content does not substitute professional medical advice, diagnosis, or treatment.

Dietary oils and fats may affect individuals differently depending on their body constitution (Prakriti), digestive strength (Agni), seasonal factors, and existing health conditions. People with chronic illness, pregnancy, metabolic disorders, or those on medication should consult a qualified healthcare professional before changing their diet.

The authors and publishers do not assume responsibility for any adverse effects arising from the use or misuse of the information presented.

This article is published by Sunrays Acupoint – Women’s Wellness & Natural Healing Center, offering holistic therapies inspired by Ayurveda, Traditional Chinese Medicine (TCM), and natural healing sciences.

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