How to have ghee right? Healthy ways to use cooking oils

Cooking oils could play a pivotal role in ensuring our health and well-being as much as the food. Each type of oil has unique properties that add flavour and nutrients to the food. Besides, their usages may also differ depending on their texture and smoke point. These are some of the common cooking oils that are mostly seen in Indian kitchens.
Ghee
Ghee contains butyrate and CLA. Butyrate is an anti-inflammatory compound that improves digestion, while CLA helps burn fat. However, consuming ghee by sprinkling a few drops on parathas, dal, and rice is better.

Mustard oil
The allyl isothiocyanate gives mustard oil its unique flavour. Because of its high smoke point, mustard oil is best cooked at a high temperature.
Coconut oil
Coconut oil contains lauric acid and medium-chain triglycerides (MCT). In addition to boosting energy, it has amazing antibacterial properties.

Olive oil
Olive oil is an excellent source of strong antioxidants called polyphenols that can improve heart health. However, olive oil isn’t suitable for cooking at high temperatures. Meanwhile, it could be used as a delicious salad dressing.
Seed oil
Seed oils are loaded with omega-6 fatty acids, which are great for health. Therefore, they can be safely used for daily cooking. Switching oils every 30 days is better to reap each seed oil's nutritional benefits. However, limit the usage to just one table spoon in a day.

Here is how you could reduce oil in cooking
Reducing the amount of oil used in cooking doesn’t mean compromising the taste of food. Limited or moderate oil use is a great way to ensure healthy eating habits.
1) Air frying, baking and shallow frying are great alternatives to deep frying in tons of oil.
2) Try cooking in water, yoghurt or vegetable stock instead of sauteing in oil.

3) Instead of oil, Natural fats like nut paste, yoghurt, and mashed avocados could be added for a rich and fatty texture. Cashew paste is a delicious alternative that adds thickness and flavour to gravies.
4) Steaming and grilling are better than frying. Steamed momos, grilled chicken and grilled fish are tasty and healthy.
By incorporating healthier alternatives, you could gradually reduce the oil used in cooking. This would improve the taste and flavour of the food and ensure healthy eating habits.