Fats are a fundamental component of Indian cuisine and, fortunately, after long years of being dismissed (especially those of animal origin), medical science and modern nutritionists have finally vindicated them.
When it comes to Indian culinary traditions, the palette of fats used is remarkably rich. Indians primarily use ghee (clarified butter), but they also rely heavily on coconut, sesame, and peanut oils, as well as specific mustard oils (meaning the refined oil intended for cooking, rather than pure mustard essential oil, which is dangerous to health and never used as food). One crucial detail to note is that olive oil is never used for cooking in Indian cuisine—its strong, distinctive aroma directly clashes with the complex, rich profile of Indian spices.
What Exactly is Ghee?
Clarified butter, or ghee, is undisputedly the most vital, popular, and sacred fat in India. It is produced by slowly and continuously heating high-quality cow’s butter over a low flame. The process goes on until all the water content completely evaporates, and the milk solids (proteins and lactose) separate and are skimmed away.
Thanks to this specific traditional technique, ghee acquires two massive culinary advantages:
- An exceptionally high smoke point (252°C / 485°F): This makes it one of the absolute safest fats for high-temperature cooking, baking, and deep-frying, as it does not break down or release harmful carcinogens.
- Long shelf life: It can be safely stored for months, even outside the refrigerator.
Beyond its widespread use in everyday cooking, frying, and sweets, ghee holds a central position in ancient Ayurvedic medicine, where it serves as a healing base for countless remedies and for balancing the body.
Why Do Indians Cook with So Much Fat?
At first glance, Indian dishes can appear quite greasy, but there is nothing accidental or unhealthy about this choice. Fats are the ultimate natural solvent for the aromatic compounds and essential oils locked inside spices. They literally “unlock” the hidden flavors, carry them evenly across the entire dish, and act as a natural barrier that suppresses the growth of foodborne bacteria and microorganisms.
The Case of Turmeric and Bioavailability
A classic example of this culinary chemistry revolves around turmeric. Its active compound, curcumin, possesses incredibly powerful anti-inflammatory properties. However, for our bodies to actually absorb it, two mandatory conditions must be met:
- It must be combined with piperine (the active compound in black pepper).
- It must be dissolved in warm fat.
If you were to simply ingest turmeric with plain water, it would pass right through your body without being absorbed. This is precisely why the famous Ayurvedic “Golden Milk”(Turmeric latte) is traditionally prepared with whole milk—the natural milk fats dissolve the curcumin, allowing your body to harvest its full medicinal power.