Ghee vs Groundnut Oil: Which Is Healthier for Indian Cooking?

Both ghee and groundnut oil have health benefits, but ghee is generally safer for high-heat Indian cooking. Ghee has a higher smoke point (250 degrees Celsius vs 232 degrees Celsius for groundnut oil), contains gut-healing butyric acid, fat-soluble vitamins A, D, E, K, and CLA that groundnut oil lacks. Groundnut oil is rich in heart-healthy monounsaturated fats and vitamin E. Unlike sunflower or soybean oils, groundnut oil has a more balanced omega-6 content. For tadka, deep frying, and traditional Indian cooking, ghee is the safer choice. For light sauteing and cold applications, groundnut oil works well. The ideal approach is using both strategically based on cooking method.

Yes, mixing ghee and groundnut oil is a traditional practice in many Indian households, especially in Gujarat and Maharashtra. This combination offers the best of both worlds: the stability and nutrients of ghee plus the mild nutty flavor and affordability of groundnut oil. A common ratio is 50:50 or 70:30 (ghee to groundnut oil). This blend works well for everyday cooking, reduces overall cost, and maintains good nutritional balance. When mixing, add groundnut oil first for initial heating, then add ghee for richness. This is particularly popular for making dal, sabzi, and rotis.

Both can support heart health when used correctly. Groundnut oil contains about 50 percent monounsaturated fats (MUFA) which help reduce LDL cholesterol and support cardiovascular health. However, it also has moderate omega-6 content which can be inflammatory in excess. Ghee contains CLA and butyric acid with anti-inflammatory properties, and does not oxidize when heated (oxidized fats damage blood vessels). Recent research shows saturated fat from traditional sources like ghee does not cause heart disease when consumed in moderation. For heart health, use cold-pressed groundnut oil for light cooking and grass-fed ghee for high-heat cooking, keeping total fat intake moderate.

Ghee has a smoke point of 250 degrees Celsius (482 degrees Fahrenheit) while refined groundnut oil is around 232 degrees Celsius (450 degrees Fahrenheit) and cold-pressed groundnut oil is lower at about 160 degrees Celsius (320 degrees Fahrenheit). This means ghee is more stable for high-heat Indian cooking methods like tadka, deep frying pakoras, and making puris. When oil exceeds its smoke point, it releases toxic aldehydes and free radicals. For dishes requiring temperatures above 200 degrees Celsius, ghee is the safer choice. Cold-pressed groundnut oil should only be used for low-heat cooking or cold applications.

Refined groundnut oil can be used for deep frying due to its relatively high smoke point (232 degrees Celsius), but ghee is superior for several reasons. Ghee has a higher smoke point (250 degrees Celsius), contains primarily saturated fats that resist oxidation during repeated heating, and can be safely reused 2-3 times. Groundnut oil contains polyunsaturated fats that break down faster with repeated use. For occasional deep frying, refined groundnut oil works adequately. For frequent frying or commercial use, ghee is the healthier and more economical choice long-term. Never reuse groundnut oil more than once.

Groundnut oil (singtel or shengdana tel) is the traditional cooking fat of Gujarat and Maharashtra because groundnuts are extensively cultivated in these regions. Local availability made it affordable and accessible for centuries. The mild, slightly nutty flavor complements Gujarati and Maharashtrian cuisines perfectly. Dishes like undhiyu, pav bhaji, and vada pav traditionally use groundnut oil. However, many families in these regions also use ghee for sweets, religious occasions, and special dishes. The traditional practice was using cold-pressed (kachi ghani) groundnut oil, which is far healthier than modern refined versions.

People with peanut allergies should be extremely cautious with groundnut oil. Highly refined groundnut oil has most allergenic proteins removed and may be safe for some people with mild allergies. However, cold-pressed or unrefined groundnut oil retains peanut proteins and can trigger severe allergic reactions including anaphylaxis. If you have any peanut allergy, consult your allergist before using any groundnut oil product. For those with peanut allergies, ghee is the perfect alternative as it is completely free from peanut proteins. Ghee is also virtually lactose and casein-free, making it suitable for most people with dairy sensitivities.