Hi Malvika! Any basic kind of oil which has a neutral  taste & an adequate smoking point is ideal. Like- mustard oil, soybean oil, sunflower oil, safflower oil, olive oil, rice bran oil,canola oil, grapeseed oil etc. can be safely used. You can rotate these varieties every month or every couple of months.

You can also opt for small amounts of ghee in your cooking. Ensure that your total visible  fat intake does not cross 3-4 tsp/ day, totally[ ideally distributed as 1 tsp in each of the 3 meals- Breakfast,  lunch & dinner]. Also, never mix oils while cooking as they have different heating temperatures & can be harmful to the body when put together. In case you choose the woodpressed or coldpressed varieties of oil, do not heat it to high temperatures or else its composition can get disturbed !!

Recommendation for cooking oil please.. also which ones are good if I'm trying to rotate?

Cooking oil for weight loss

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