By the KABO Nutrition Team · fact-checked against cited public-health and peer-reviewed sources — see our editorial & nutrition standards and the references below.

The claim that seed oils are uniquely harmful is not supported by the weight of evidence. Reviews of unsaturated fatty acids and commonly consumed plant oils find that higher polyunsaturated fat intake is associated with lower risk of cardiovascular disease and type 2 diabetes — the opposite of the popular narrative. What genuinely matters in an Indian kitchen is total fried food, reheated oil, and overall diet quality, not which bottle you buy.

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The claim, and what the evidence shows

The seed oil argument runs roughly: industrial seed oils are high in omega-6 linoleic acid, omega-6 is pro-inflammatory, therefore sunflower, soybean and rice bran oil are driving chronic disease, and we should return to ghee and coconut oil.

The evidence does not support the conclusion. A review of unsaturated fatty acids and commonly consumed plant oils notes that epidemiological evidence indicates higher polyunsaturated fat intake is associated with lower risk of incident cardiovascular disease and type 2 diabetes^[1]. The same review explicitly identifies the pro-inflammatory claim as an assertion driving a social media movement against vegetable oils, rather than a settled finding^[1].

That is worth sitting with, because the popular narrative is confidently stated and points the wrong way.

Where the omega-6 concern comes from

It is not baseless — it is overextended. Omega-6 fatty acids are essential: your body cannot make them and you need them for skin, cell membranes and normal function^[2]. The genuine issue is the ratio of omega-6 to omega-3, which has shifted substantially in modern diets, and a high ratio is thought to contribute to inflammation^[2].

But notice what follows. If the problem is a ratio, there are two ways to fix it: eat less omega-6, or eat more omega-3. Increasing omega-3 naturally decreases the metabolism of omega-6^[2] — and for most Indian diets, chronically low in omega-3, that is the more useful lever. Flaxseed, chia, walnuts and, for non-vegetarians, fish are the practical answer.

What actually matters in an Indian kitchen

Ranked by how much difference it makes:

The common Indian oils, briefly

• Mustard oil. Traditional across north and east India, a reasonable fatty acid profile with some omega-3. Pungent, good for Indian cooking.
• Groundnut oil. High smoke point, stable, sensible for frying.
• Sunflower and safflower oil. High in omega-6, low in omega-3. Fine to use — just do not let them be your only fat while omega-3 stays absent.
• Rice bran oil. High smoke point, balanced profile, widely used.
• Sesame (til) oil. Traditional in the south, good flavour and stability.
• Ghee. Culturally important, high smoke point, mostly saturated fat. Fine in moderation. It is not a superfood, and the recent framing of it as one has outrun the evidence.
• Coconut oil. Highly saturated. Fine in the cuisines that traditionally use it; not a reason to increase total saturated fat elsewhere.
• Olive oil. Well evidenced, but expensive in India and unsuited to high-heat Indian cooking. Extra virgin works better for finishing than frying.

A reasonable position

Rotate two or three oils rather than agonising over one. Use a higher smoke point oil (groundnut, rice bran) for frying and something with more character (mustard, sesame) for regular cooking. Keep ghee for the dishes it belongs in. Do not reuse frying oil repeatedly. Deliberately add omega-3 through flaxseed, chia and walnuts. Then stop thinking about it and pay attention to how many vegetables and how much protein you are eating, which matters more.

Where a shake fits

Not directly — this is a whole-foods question. What a balanced diet needs alongside sensible fats is adequate protein and micronutrients, which is where KABO is useful on busy days: 23.11 g of complete plant protein and 26 vitamins and minerals per serving. For omega-3 specifically, food sources are the better route — see our guide to vegetarian omega-3 sources in India.

This article is for general information only and is not a substitute for medical advice. If you have a health condition, are pregnant, or symptoms persist, please consult a qualified doctor or registered dietitian.

Frequently asked questions

Are seed oils bad for you?

The evidence does not support that claim. A review of commonly consumed plant oils notes that epidemiological evidence indicates higher polyunsaturated fat intake is associated with lower risk of cardiovascular disease and type 2 diabetes^[1], and describes the anti-seed-oil position as a social media movement rather than an evidence-led consensus.

Is ghee better than refined oil?

Not categorically. Ghee has a high smoke point and cultural value, and is fine in moderation, but it is mostly saturated fat and is not a health food. Refined plant oils are not villains either. Total fried food, reused frying oil and overall diet quality matter considerably more than this choice.

What about omega-6 and inflammation?

Omega-6 is an essential fat you must obtain from food^[2]. The genuine concern is a high omega-6 to omega-3 ratio rather than omega-6 itself, and increasing omega-3 naturally decreases omega-6 metabolism^[2]. For most Indian diets, adding flaxseed, chia and walnuts is the more useful fix.

Which cooking oil is best for Indian cooking?

There is no single best. Rotate two or three — a higher smoke point oil like groundnut or rice bran for frying, and mustard or sesame for everyday cooking. Match the oil to the method, keep ghee for dishes it suits, and prioritise not reusing frying oil over optimising the bottle.

Is it bad to reuse cooking oil?

Yes, and this is the change worth making. Repeated heating degrades oil and generates harmful compounds, and it is common practice in Indian homes and street food. Reusing oil once for a similar purpose is generally acceptable; repeatedly reheating the same oil for deep frying is not.