Datetime: 2026-01-21 02:37:08 Visit: 4521
Is it safe to mix cooking oils?
With growing awareness of heart health, many people have begun mixing oils like sunflower and mustard to achieve a healthier nutritional balance.
Dt. Amreen Sheikh, Chief Dietitian at KIMS Hospitals in Thane. She states that blending oils is generally safe when done properly. Sunflower oil is light and neutral-flavoured, while mustard oil has a distinct taste and natural compounds; combining them is acceptable as long as the oils are not overheated or reused multiple times.
Repeated heating causes oxidative damage and harmful compound formation, a risk amplified when mixing oils with different heat tolerances. However, Dt. Sheikh notes that thoughtful blending or rotation is beneficial: different oils have varying fatty acid profiles (omega-6, omega-3, monounsaturated fats), so this approach balances fat intake instead of reducing the oils’ nutritional benefits.
She cautions that not all oil mixes suit every cooking method. Oils with vastly different smoke points should not be blended for high-heat cooking, and mixing refined and unrefined oils accelerates breakdown during deep frying. Overheating or reheating blended oils may create compounds that irritate the digestive tract and harm long-term heart health, particularly during deep frying.
Dt. Sheikh adds that while blended oils are convenient, rotating oils weekly is equally effective, as the key is to provide the body with a diverse range of fats and nutrients. She recommends specific oils for different uses:
Mustard oil for sautéing or pickles
Sunflower or rice bran oil for daily cooking
Groundnut oil for moderate frying
Olive oil for salads or low-heat dishes
This method ensures a natural intake of diverse nutrients without over-reliance on a single oil.
Our oil press can process various oilseeds—please contact us if you are interested.
