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➡️ Why Ghee is S Tier:
Contains butyrate, a short-chain fatty acid that supports gut health Rich in fat-soluble vitamins (A, D, E, K) that boost hormone balance High smoke point = perfect for Indian cooking styles like tadka/frying

➡️Mustard Oil (Cold-Pressed):
Naturally rich in Omega-3 (ALA)—a fat most Indians don’t get enough of Contains allyl isothiocyanate—fights bacteria & inflammation Avoid refined mustard oil. Cold-pressed is the key

➡️Groundnut Oil (Cold-Pressed):
High in MUFA (heart-healthy fats) More stable than sunflower or soybean oil during deep frying Cold-pressed version retains antioxidants

➡️Olive Oil (Extra Virgin):
Great for cold use, NOT high-heat Indian cooking Heating breaks down polyphenols (the antioxidants you’re paying for!)

➡️Sunflower Oil (Refined):
Too high in Omega-6 (pro-inflammatory) Omega-6:3 ratio in modern diets is 15:1—should be 1:1 to stay healthy Highly processed and stripped of nutrients

➡️Palm Oil:
Common in processed food—not made for home kitchens Increases LDL cholesterol and inflammation Also one of the leading causes of tropical deforestation Ranked them based on:

➡️Fat quality (MUFA/PUFA balance)

➡️Smoke point (how safe they are at high heat)

➡️Impact on your heart, hormones, and inflammation