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5 Healthier Alternatives to Palm Oil for Deep-Frying This Diwali
A Personal Take Before the Festive Feast
Every Diwali, I find myself in the same kitchen dilemma — surrounded by trays of sweets, sizzling snacks, and the irresistible aroma of frying. My grandmother always used pure ghee for her laddoos and chaklis, while my health-conscious cousin insists on “light” refined oil. A few years ago, I decided to test for myself how different oils affected both taste and how I felt afterward. The results? My body felt heavier after snacks fried in palm oil — and lighter when I switched to ghee or groundnut oil.
That experience became a turning point in my writing about nutrition. It’s not just about what we eat, but what we cook it in. Palm oil, although affordable and widely used, may not be the best choice for long-term health — especially when healthier, traditional, and science-backed options are right within reach.
This Diwali, let’s make the festive kitchen a little more mindful — without losing the magic of taste.
Why Rethink Palm Oil During Diwali?
Palm oil is cheap, widely available, and has a long shelf life — which is why it’s so popular in packaged snacks and home frying. However, research has shown that excessive consumption of palm oil, particularly refined versions high in saturated fats, can raise bad cholesterol (LDL) levels and contribute to heart risks over time.
During Diwali, when deep-frying becomes a daily ritual, these risks multiply. Instead of completely giving up on fried delights, the smarter approach is to swap palm oil for more heart-friendly, nutrient-rich options.
Dr. Manan Vora, a Mumbai-based orthopaedic surgeon and wellness expert, recently highlighted that choosing the right oil can make a huge difference not only to cardiovascular health but also digestion and energy levels during the festive season.
Let’s look at the top 5 healthier alternatives to palm oil — each with its own benefits and perfect culinary fit for Diwali cooking.
1. Ghee — The Golden Standard of Indian Kitchens
Nothing says “Diwali” quite like the fragrance of ghee wafting from a freshly fried batch of gujiyas or shakarparas. Beyond nostalgia, ghee is scientifically one of the most stable fats for high-heat cooking.
Why It Works:
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High smoke point (around 250°C), making it ideal for deep-frying.
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Contains butyric acid, which supports gut health.
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Rich in fat-soluble vitamins A, D, E, and K.
Expert Analysis:
Modern studies show that moderate ghee consumption may improve HDL (“good” cholesterol) and aid nutrient absorption. It’s calorie-dense, so portion control is key, but from a health standpoint — ghee is far from the villain it was once made out to be.
2. Refined Coconut Oil — Light, Metabolic, and Fragrant
Coconut oil is making a global comeback — and rightly so. In traditional South Indian households, it’s always been the go-to for sweets and savouries.
Why It Works:
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Rich in medium-chain triglycerides (MCTs) that are easier to digest and convert to quick energy.
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High smoke point (~230°C), suitable for most deep-frying.
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Natural antibacterial and anti-inflammatory properties.
Expert Opinion:
In my experience, refined coconut oil gives pakoras and laddoos a crisp, light texture without the greasy aftertaste. However, always choose refined coconut oil for frying — virgin oil is best reserved for drizzling or sautéing.
3. Groundnut Oil — Heart-Friendly and Flavor-Rich
Groundnut (peanut) oil is another underrated gem that deserves a comeback in Indian kitchens. It adds a subtle nutty flavor and remains stable at high temperatures.
Why It Works:
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High in monounsaturated fats (MUFA) which support heart health.
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Contains phytosterols that help reduce LDL cholesterol.
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Excellent for savoury snacks like sev, mathri, and chakli.
Pro Tip:
Buy cold-pressed or filtered groundnut oil instead of overly refined versions. You’ll not only preserve its nutrients but also enjoy its authentic aroma.
4. Rice Bran Oil — The Modern All-Rounder
If you want a versatile, neutral-tasting oil for deep-frying, rice bran oil checks every box.
Why It Works:
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High smoke point (~250°C).
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Rich in oryzanol, an antioxidant compound proven to lower cholesterol.
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Light texture ensures crisp results without heavy residue.
Personal Observation:
When I switched to rice bran oil for frying namak pare and karanji, I noticed they stayed crunchy longer and absorbed less oil. It’s also easy to mix — you can use 50% ghee and 50% rice bran oil for the best of both worlds.
5. Avocado Oil — The Global Super-Oil (If Available)
Though not common in Indian kitchens yet, avocado oil is a nutritional powerhouse. If you’re willing to invest a bit more, it’s among the healthiest frying oils you can choose.
Why It Works:
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Extremely high smoke point (~270°C).
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Rich in heart-healthy monounsaturated fats and antioxidants.
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Neutral flavor that doesn’t overpower sweets or snacks.
Author’s Insight:
Avocado oil is perfect for those who love experimenting. I’ve used it for frying murukkus and even for baking — it gives an even golden crispness without any lingering smell.
Quick Kitchen Tips for a Safer, Healthier Diwali
Healthy cooking isn’t just about the type of oil — it’s also about how you use it. Small changes in cooking habits can make a big difference:
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Avoid reusing oil that has turned dark or smells smoky. Reheated oil forms harmful trans fats.
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Store oils properly — in airtight glass containers, away from direct sunlight.
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Don’t overload the pan. Fry small batches for even cooking and less oil absorption.
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Balance indulgence. Enjoy your fried favorites but complement them with lighter meals and plenty of hydration.
My Expert Takeaway
From a wellness perspective, ghee and rice bran oil are my top picks for this Diwali — balancing tradition, taste, and health. Coconut and groundnut oils are excellent for everyday frying, while avocado oil is worth exploring if you want a premium upgrade.
The goal isn’t to fear oil — it’s to understand it. Each fat behaves differently in heat, digestion, and storage. By making informed choices, you can enjoy your festive snacks without guilt or compromise.
Remember, Diwali is not about restriction; it’s about balance. Let light, flavor, and mindful indulgence shine together this season.
3 Actionable Steps for Healthier Festive Frying
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Switch Smartly: Use ghee or rice bran oil for most festive frying; reserve palm oil only for non-food uses.
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Moderate, Don’t Eliminate: Deep-frying once a year is fine — balance it with fresh salads, fruits, and water.
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Educate & Share: Teach kids and family why oil choice matters — it’s a small but lasting health investment.
Disclaimer & Copyright Notice
Disclaimer: This post is for informational purposes only and not a substitute for medical or dietary advice. Always consult a qualified health professional before changing your diet or cooking oils.
Copyright
© 2025 FlowandFind. All rights reserved by the original publisher. The summary above is original work by this blog author, with attribution and link to the source.
This blog is an independent analysis inspired by “Mumbai orthopaedic surgeon reveals 5 healthier alternatives to palm oil for deep frying your snacks this Diwali” published by Hindustan Times (Oct 19, 2025).