Is ghee better than olive oil? This is the way to involve them in Indian cooking

Is Ghee Better Than Olive Oil? Here’s How to Use Them in Indian Cooking

In recent years, many people have debated whether ghee is better than olive oil for cooking, especially in Indian kitchens where ghee has long been a staple. While both fats offer unique health benefits, there’s a difference in how each one performs in Indian cooking. Let’s dive into why ghee is better than olive oil for certain dishes and how you can use both to get the best of each ingredient.

Why Ghee is Preferred in Traditional Indian Cooking

1. High Smoke Point for High-Heat Cooking

Ghee has a smoke point of around 250°C (482°F), meaning it can withstand high-heat cooking without breaking down and releasing harmful compounds. Indian cooking often involves high-heat techniques like deep frying, tempering spices, and sautéing, making ghee an ideal choice. Extra virgin olive oil has a smoke point of around 190°C (374°F), so it isn’t as stable for high-heat methods. For this reason, ghee is better than olive oil for dishes that require intense heat, like samosas, pakoras, or puri.

2. Authentic Flavour in Traditional Dishes

Ghee adds a rich, nutty flavour that elevates the taste of Indian dishes. Its depth of flavour pairs beautifully with spices like cumin, mustard seeds, and curry leaves, bringing out the authenticity in dishes like dal tadka or khichdi. Olive oil has its own unique taste, which complements Mediterranean cuisines well but doesn’t lend the same depth to Indian flavours. For achieving traditional taste, ghee is better than olive oil.

3. Health Benefits Rooted in Ayurveda

Ghee holds a special place in Ayurveda, where it’s celebrated for promoting digestion, balancing doshas (energy systems in the body), and nourishing tissues. It contains fat-soluble vitamins A, D, E, and K, and the anti-inflammatory fatty acid butyrate, which supports gut health. While olive oil is highly regarded for its heart-healthy monounsaturated fats and antioxidants, ghee is better than olive oil for digestion and as a staple in Ayurvedic wellness.

When and How to Use Ghee and Olive Oil in Indian Cooking

Both ghee and olive oil can be valuable in an Indian kitchen if used appropriately. Here’s how to incorporate each one effectively:

1. For Frying and High-Heat Cooking: Use Ghee

High-heat techniques like deep frying, pan-frying, and browning spices are common in Indian cuisine. For these methods, ghee’s high smoke point makes it a safer, more flavourful choice. Use ghee for making puri, pakoras, or any dish where you need sustained high heat, as ghee is better than olive oil in terms of stability.

2. For Tempering Spices (Tadka): Choose Ghee for Depth

In Indian cooking, tempering spices in hot fat is essential to add layers of flavour. Ghee is ideal for this technique because its rich aroma enhances the spices without overpowering them. For dishes like dal tadka, sambar, or upma, tempering in ghee brings out a true depth of flavour. Ghee is better than olive oil here as it combines perfectly with traditional Indian spices and ingredients.

3. For Lower-Heat Sautéing: Use Olive Oil for a Healthier Option

If you’re looking for a lighter, more Mediterranean twist in Indian-inspired dishes, you can use extra virgin olive oil for light sautéing and dressing. This works well for fusion recipes or health-conscious dishes where high heat isn’t required, like sautéed vegetables or salad-style chutneys. Keep in mind, however, that ghee is better than olive oil for maintaining the traditional taste of Indian dishes.

4. In Breads and Roti: Ghee Adds Softness and Flavour

In many Indian households, ghee is added to roti or paratha dough to make the bread softer and tastier. Brushing a bit of ghee on fresh rotis or parathas enhances their texture and flavour in a way olive oil cannot replicate. For authentic Indian breads, ghee is better than olive oil in providing that soft, melt-in-the-mouth quality.

5. In Sweets and Desserts: Ghee is Essential

Traditional Indian sweets like halwa, ladoo, and gajar ka halwa rely on ghee for their rich, indulgent flavour. Ghee adds a creaminess that is central to the taste and texture of Indian desserts. Olive oil is rarely used in Indian sweets due to its distinctive taste, which can clash with the sweetness and spices in these desserts. For authentic desserts, ghee is better than olive oil by far.

When Olive Oil Can Shine in Indian Cooking

Though ghee is better than olive oil for many traditional recipes, olive oil can have its place in an Indian kitchen when used thoughtfully:

In Salads or Raw Chutneys: Olive oil can add a fresh, fruity note to raw chutneys or side salads.

For Fusion Dishes: Olive oil works well in Indian-inspired fusion recipes that blend Mediterranean or Western flavours.

For Lightly Sautéed Vegetables: For health-conscious cooks, using olive oil in lightly sautéed vegetable dishes provides heart-healthy fats without adding too much richness.

Conclusion: Is Ghee Better Than Olive Oil for Indian Cooking?

In the context of traditional Indian cuisine, ghee is better than olive oil for most dishes, thanks to its high smoke point, authentic flavour, and Ayurvedic benefits. Olive oil, while beneficial in its own way, is more suited for low-heat cooking or as an ingredient in fusion recipes where a lighter taste is desired.

To make the most of both fats, use ghee in high-heat cooking and traditional recipes where flavour and stability matter most. Reserve olive oil for lighter, modern interpretations or dishes that don’t require intense heat. By balancing the strengths of each, you can bring out the best in your Indian cooking.

Advantages of ghee:

1.⁠ ⁠Enhances digestion⁣

2.⁠ ⁠Supports resistant system⁣

3.⁠ ⁠Rich in antioxidants⁣

4.⁠ ⁠May further develop heart health⁣

5.⁠ ⁠Promotes skin and hair health

⁣Advantages of olive oil:

1.⁠ ⁠Heart wellbeing support⁣

2.⁠ ⁠Anti-incendiary properties⁣

3.⁠ ⁠May decrease malignant growth risk⁣

4.⁠ ⁠Supports mind health⁣

5.⁠ ⁠Promotes sound weight ⁣

Disclaimer:

This article is for informational purposes only and should not replace professional medical or dietary advice. Individual dietary needs vary, and before making changes to your cooking fats, consider consulting a nutritionist or healthcare provider.