Suhasini Mudraganam, Nutritionist
On cooking oils for PCOS - Did you know that the cooking oil you use daily can impact your PCOS symptoms?
Many women unknowingly consume refined vegetable oils that worsen inflammation, weight gain, and hormonal imbalances.
If you’re struggling with PCOS (Polycystic Ovary Syndrome), switching to the right oils can help you:
✔️ Reduce inflammation
✔️ Balance hormones naturally
✔️ Improve metabolism & weight management
✔️ Support heart & gut health
Let’s dive into the best PCOS-friendly cooking oils for Indian cuisine!
1. Choosing the Best Cooking Oil for PCOS
✅ What to look for in a cooking oil for PCOS?
- Cold-Pressed & Unrefined – Retains nutrients & antioxidants
- Rich in Healthy Fats – Omega-3 & monounsaturated fats
- Anti-Inflammatory Properties – Helps regulate insulin & hormones
- High Smoke Point – Prevents harmful compounds during cooking
For Deep-Frying & High-Heat Cooking (Smoke Point Above 220°C)
For deep-frying, tadka, and high-heat cooking, use oils with a high smoke point.
🔥 Best Choices:
✔️ Mustard Oil (Cold-Pressed) – 250°C – Anti-inflammatory & heart-healthy
✔️ Groundnut (Peanut) Oil – 230°C – Rich in vitamin E, supports hormone health
✔️ Rice Bran Oil – 230°C – High in antioxidants, improves insulin sensitivity
✔️ Ghee – 250°C – Supports gut health & digestion
🚫 Avoid: Refined vegetable oils (sunflower, soybean, palm oil) – They are high in omega-6 and promote inflammation.
For Medium-Heat Cooking (Sautéing, Stir-Frying – Smoke Point 160-220°C)
For everyday cooking, choose oils that provide essential healthy fats without oxidizing.
🍳 Best Choices:
✔️ Cold-Pressed Coconut Oil – 177°C – Improves metabolism, reduces belly fat
✔️ Extra Virgin Olive Oil – 190°C – Anti-inflammatory, heart-healthy
✔️ Cold-Pressed Sesame Oil – 175°C – Balances hormones, boosts metabolism
✅ Why These Oils? They help with insulin sensitivity, inflammation reduction, and hormone regulation—all critical for PCOS management.
For Raw Use (Salads, Chutneys, Dressings – Smoke Point Below 160°C)
These oils provide omega-3 fatty acids, essential for hormonal balance & brain health.
🥗 Best Choices:
✔️ Flaxseed Oil – Rich in Omega-3 – Regulates hormones, improves skin & hair
✔️ Walnut Oil – Brain & Heart-Healthy – Reduces inflammation
✔️ Hemp Seed Oil – Balances Omega-3 & Omega-6 – Enhances gut health
🚫 Avoid: Heating these oils, as high temperatures destroy their nutritional value.
3. Daily Recommended Oil Intake for PCOS
✔️ For weight loss & hormone balance – 2-3 teaspoons (10-15 ml) per day
✔️ For healthy adults – 3-5 teaspoons (15-25 ml) per day
✔️ For active individuals & children – 5-6 teaspoons (25-30 ml) per day
📌 Pro Tip:
- Use a measuring spoon instead of pouring oil directly into the pan.
- Rotate oils weekly to get a balance of omega-3, omega-6, and monounsaturated fats.
4. Why Women with PCOS Should Avoid Refined Oils?
🚨 Harmful Effects of Refined Oils on PCOS:
❌ Increases Inflammation – Leads to hormonal imbalance & acne
❌ Worsens Insulin Resistance – Increases PCOS-related weight gain
❌ Lowers Gut Health – Affects digestion & metabolism
✅ Switching to cold-pressed oils helps:
✔️ Reduce PCOS symptoms naturally
✔️ Improve menstrual cycle regularity
✔️ Promote healthy skin & hair
5. Final Thoughts: Choosing the Best Oil for PCOS-Friendly Cooking
🔹 For daily cooking – Mustard, Groundnut, or Coconut Oil
🔹 For special dishes – Ghee or Sesame Oil
🔹 For raw use – Flaxseed Oil or Olive Oil
🚀 Take charge of your health today by making smarter choices in your kitchen. Switching to PCOS-friendly cooking oils can improve your health, balance hormones, support weight loss naturally, and help you feel your best every single day!
