Indian cooking traditions use a variety of oils, from pure groundnut oil to mustard or sunflower oil. As people become more aware of heart health, many have started mixing oils like sunflower and mustard to try for a healthier balance.
To find out if this practice is safe, we asked Dt. Amreen Sheikh, Chief Dietitian at KIMS Hospitals in Thane, to share her expert advice on blending oils. She explains that blending oils is usually safe if done correctly. “Sunflower oil is light and neutral, while mustard oil brings its distinct flavour and natural compounds. Using them together is acceptable as long as the oils are not overheated or reused multiple times,” she adds.
Repeated heating of oil can cause oxidative damage and the formation of harmful compounds. This risk is even higher when the oils have different heat tolerances; however, Dt. Sheikh adds that this can work when done thoughtfully. She notes, “Different oils have different fatty acid profiles—some are rich in omega-6, others offer omega-3 or monounsaturated fats. When used correctly, mixing or rotating oils does not diminish their benefits. It can actually help balance fat intake.”
Instead of relying on one oil throughout the year, combining or rotating oils can help support heart and metabolic health.
Are certain oil combinations problematic?
Not all mixes are ideal for all cooking methods. Dt. Sheikh cautions, “You should avoid blending oils with extremely different smoke points for high-heat cooking. Also, mixing refined and unrefined oils for deep frying can break the oils down faster.”
When blended oils are overheated or reheated, they may form compounds that irritate the digestive tract and are not ideal for long-term heart health. This is especially true for oils used in deep frying, where temperatures are consistently high, she adds.
AI image for representational purposes (Photo: Freepik)
Is using blended oil better than rotating oils?
This is a common confusion—should we blend oils or simply change them periodically?
According to Dt. Sheikh, “Blended oils offer convenience, but rotating oils through the week works just as well. The goal is to give your body a wider variety of fats and nutrients.”
- Use mustard oil for sautéing or pickles.
- Sunflower or rice bran oil for everyday cooking
- Groundnut oil for frying (in moderation)
- Olive oil for salads or low-heat dishes
This way, you naturally consume a broader nutrient spectrum without over-relying on any single oil, advises the dietitian.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Curated by Dr. Elena Rodriguez
