Suhasini Mudraganam, Nutritionist
wrong cooking oil for pcos
If you have PCOS (Polycystic Ovary Syndrome), the oil you cook with could be making your symptoms worse. Many refined vegetable oils commonly used in Indian households contain pro-inflammatory compounds that contribute to hormonal imbalance, weight gain, and insulin resistance.
Here, you will be shown the cooking oils for PCOS and those to avoid.
Why should women with PCOS avoid refined oils?
- Increase inflammation, worsening PCOS symptoms
- Disrupt hormonal balance, leading to irregular menstrual cycles
- Worsen insulin resistance, making weight loss difficult
- Promote acne, bloating, and metabolic issues
Many women unknowingly consume these harmful oils daily. Let’s explore the worst cooking oils for PCOS and their healthy alternative.
Cooking Oils to Avoid if You Have PCOS
Here are some oils to avoid if you have PCOS
1. Refined Sunflower Oil
🚫 Why it’s bad for PCOS?
- High in Omega-6 fatty acids, which cause chronic inflammation
- Heavily processed and stripped of natural nutrients
- Linked to hormonal disruptions and insulin resistance
🔄 Healthy Alternative: Cold-Pressed Mustard Oil or Extra Virgin Olive Oil
2. Soybean Oil
🚫 Why it’s bad for PCOS?
- Rich in phytoestrogens, which can cause hormonal imbalance
- Highly refined and genetically modified (GMO)
- Increases the risk of estrogen dominance, a common issue in PCOS
🔄 Healthy Alternative: Cold-Pressed Sesame Oil or Coconut Oil
3. Canola Oil
🚫 Why it’s bad for PCOS?
- Contains pro-inflammatory Omega-6 fatty acids
- Highly processed with chemical solvents
- Lacks essential nutrients and antioxidants
🔄 Healthy Alternative: Cold-Pressed Groundnut Oil or Ghee
4. Palm Oil
🚫 Why it’s bad for PCOS?
- Highly refined and contains trans fats
- Can contribute to insulin resistance and metabolic disorders
- Lacks essential nutrients needed for hormone balance
🔄 Healthy Alternative: Flaxseed Oil (for raw use) or Extra Virgin Olive Oil
Best PCOS-Friendly Cooking Oils (Healthy Alternatives!)
1. Mustard Oil (Cold-Pressed) – Best for Indian Cooking
🔥 Smoke Point: 250°C
✔️ Rich in Omega-3 fatty acids – Reduces inflammation
✔️ Supports insulin sensitivity & metabolism
✔️ Ideal for tadka, stir-frying, and deep-frying
2. Coconut Oil – Best for Weight Loss & Metabolism
🔥 Smoke Point: 177°C
✔️ Contains Medium-Chain Triglycerides (MCTs), which boost fat burning
✔️ Improves thyroid function and supports hormonal health
✔️ Best for cooking South Indian dishes & sautéing vegetables
3. Flaxseed Oil – Best for Hormonal Balance & Omega-3
🔥 Smoke Point: Below 160°C (Do NOT cook with it)
✔️ High in Omega-3 fatty acids – Helps balance estrogen levels
✔️ Supports regular menstrual cycles & reduces PMS symptoms
✔️ Best used raw in salads, chutneys, or smoothies
4. Ghee – Best for Gut Health & Digestion
🔥 Smoke Point: 250°C
✔️ Contains Butyrate, which improves gut health
✔️ Supports fat-soluble vitamin absorption (A, D, E, K)
✔️ Helps reduce bloating and improves digestion
Final Tips for Using Cooking Oils in a PCOS-Friendly Diet
💡 Use These Smart Cooking Strategies:
✔️ Rotate oils weekly to balance Omega-3, Omega-6, and monounsaturated fats
✔️ Use cold-pressed oils instead of refined oils to retain nutrients
✔️ Measure oil portions carefully to avoid excess fat intake
✔️ Choose ghee or mustard oil for tadka instead of refined oils
🚀 Making the switch to PCOS-friendly oils can significantly improve hormonal health, insulin sensitivity, and overall well-being!
