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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Both are popular. and used every day in Indian kitchens, but their nutrition, taste and cooking behaviour are not the same
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Olive oil is richer in healthy mono saturated fat These fats support heart health and help reduce inflammation when used regularly
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Vegetable oils are mostly polyunsaturated fats like sunflower, soybean, canola, rice bran These help lower cholesterol but the quality depends on the brand and processing
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– Olive oil handles medium to high heat cooking – Vegetable oils tolerate high heat, making them suitable for Indian style tadka and frying
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– Olive oil is typically less processed and keeps more antioxidant – Vegetable oil often goes through refining, which lowers nutrient value but gives it a neutral taste
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Olive oil has strong evidence that: – Better cholesterol balance – Lower inflammation – Reduced risk of heart diseases Vegetable oil benefits may vary by type, don’t offer the same antioxidant protection
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– Olive oil is better choice for long term health of heart – Vegetable oil is fine occasionally but avoid reheating it repeatedly
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Use olive oil for most meals if your goal is heart health and cleaner eating Keep extra virgin for cold dishes and light sauteing Vegetable oil can stay for high heat Indian cooking but always in moderation!
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