Which oil is best for vrat? A guide to pure and healthy fasting oils

December 21, 2025 •

4 min read

During Navratri and other sacred observances, many Indian traditions require abstaining from regular grains, legumes, and even certain oils. Choosing the right cooking medium is crucial not only for adhering to religious guidelines but also for ensuring meals remain wholesome and easy to digest during a period of modified eating.

Quick Summary

This guide provides a comprehensive overview of oils permissible during vrat, examining traditional choices like ghee and groundnut oil alongside healthier, modern alternatives. It breaks down the properties and uses of each type to help devotees make informed decisions for preparing nutritious fasting meals. Detailed information on preparation methods and regional preferences is included.

Key Points

Ghee is the traditional choice: Pure ghee (clarified butter) is a highly respected and widely accepted oil for vrat due to its purity and sacred association.
Opt for Cold-Pressed Oils: Unrefined, cold-pressed oils like groundnut, coconut, and sesame are excellent alternatives as they retain natural nutrients and are free from chemicals.
Consider Regional Preferences: The best oil can depend on regional traditions, with groundnut oil popular in the North and coconut oil in the South.
Avoid Refined Oils: Heavily processed, refined oils and those with additives are generally not recommended for vrat cooking.
Use Rock Salt: Always use sendha namak (rock salt) instead of regular table salt for seasoning vrat dishes.
Focus on Healthy Cooking: Prioritize lighter cooking methods like sautéing and shallow-frying to keep meals digestible during the fast.

Understanding Vrat-Friendly Cooking

Fasting, or vrat, is a period of spiritual discipline that involves specific dietary restrictions aimed at purifying the body and mind. The choice of cooking oil is a significant consideration, as many traditional fasts prohibit the use of highly refined, processed oils and certain seed oils. The key is to select pure, natural, and easily digestible fats that align with a sattvic (pure) diet.

The Gold Standard: Pure Ghee

For centuries, pure ghee (clarified butter) has been the most revered cooking fat for all forms of fasting. Its sacred status in Hinduism, derived from cow's milk, makes it a spiritually sound choice. Nutritionally, ghee is rich in healthy fats and fat-soluble vitamins, and its high smoke point makes it perfect for various cooking methods, including frying the popular kuttu ki poori. When made at home from unsalted butter, it offers the purest form of fat, free from any additives.

Popular Cold-Pressed Oils for Vrat

Beyond ghee, several cold-pressed, unrefined oils are widely accepted and beneficial during fasts. Cold-pressing methods retain the oil's natural nutrients and flavor, avoiding the chemicals and high heat used in refining.

Cold-Pressed Groundnut (Peanut) Oil: One of the most common and versatile fasting oils, especially in North India. Its mild flavor does not overpower the taste of food, and its high smoke point makes it suitable for frying and sautéing. It is light and balanced, making it easy on the digestive system during vrat.
Cold-Pressed Coconut Oil: A staple for fasting in South India, coconut oil offers a distinct flavor and a natural cooling effect. It is excellent for tempering and sautéing dishes like sama chawal upma or raw banana stir-fry. The medium-chain triglycerides (MCTs) in coconut oil provide a source of quick energy, helping to combat fatigue during longer fasts.
Cold-Pressed Sesame (Til) Oil: Though heavier than other options, a small amount of sesame oil is sometimes used, particularly in North Indian recipes, for tempering. It is prized in Ayurvedic traditions for its warming properties and balancing effects.

Cooking Recommendations for Vrat Meals

When preparing food for your fast, the oil you choose should complement the ingredients and the cooking method. Adhering to sattvic principles means minimizing heavy, fried foods and focusing on lighter preparations.

General Tips for Vrat Cooking:

Use Rock Salt (Sendha Namak): Always substitute regular table salt with rock salt during vrat.
Flavor with Permitted Spices: Rely on permitted spices like cumin (jeera), black pepper, and green chilies for flavor.
Prioritize Light Cooking: Focus on sautéing, roasting, or shallow-frying rather than deep-frying.
Embrace Cold-Pressed Purity: Look for 'cold-pressed' or 'unrefined' labels to ensure the oil is minimally processed and free of chemical additives.

Comparison of Permissible Vrat Oils


Feature	Pure Ghee	Cold-Pressed Groundnut Oil	Cold-Pressed Coconut Oil
Purity	Highest spiritual and dietary purity; made from milk	Minimally processed; retains natural nutrients	Minimally processed; retains natural nutrients
Flavor Profile	Rich, nutty, and aromatic; enhances all flavors	Mild, neutral flavor; versatile for savory dishes	Distinctive, tropical flavor; ideal for certain regional and sweet dishes
Smoke Point	Very high; suitable for deep-frying and high-heat cooking	High; good for frying and sautéing	High; suitable for high-heat cooking
Digestibility	Considered very easy to digest in moderation	Light on the stomach during fasting	Easy to digest; provides quick energy from MCTs
Best Uses	Deep-frying pooris, enriching vegetable dishes, desserts	Sautéing vegetables, frying pakoras and tikkis	Tempering (tadka), sweets like kheer, vegetable stir-fries
Ayurvedic Effect	Balances Pitta and Vata doshas	Balanced for all doshas	Cooling effect on the body; balances Pitta

Oils to Avoid and Their Alternatives

During vrat, it's equally important to know which oils to avoid. Highly refined oils and most seed-based oils do not adhere to the sattvic principles followed during fasting. These oils often undergo significant processing with chemicals and heat, stripping them of their natural benefits and purity.

Refined Oils: Avoid refined sunflower, canola, and soyabean oils. These are heavily processed and not considered pure for religious purposes. Stick to the cold-pressed, unrefined alternatives listed above. If you're looking for a good alternative, cold-pressed sunflower oil exists and is sometimes used for lighter preparations.
Mustard Oil: While some traditions permit it, mustard oil is known for its strong flavor and heating properties, which may not be suitable for all types of vrat. Consult your family's customs if you are unsure.

Regional and Family Traditions

It's important to remember that traditions surrounding vrat can vary significantly by region and family. What is permissible in one household might be restricted in another. When in doubt, consult with family elders or religious leaders. For instance, while some families allow sesame oil for tempering, others may reserve it only for winter fasts. The principles of purity and mindful eating are universally central to the practice.

Conclusion: Making the Right Choice for Your Vrat

Ultimately, the best oil for vrat is the one that aligns with your religious and family traditions while supporting your physical well-being. Pure ghee is a traditional and highly versatile choice, offering unparalleled purity and flavor. Cold-pressed oils like groundnut, coconut, and sesame provide excellent, minimally processed alternatives for various cooking needs. By prioritizing pure, unrefined options and focusing on lighter cooking methods, you can ensure your fasting meals are both spiritually appropriate and nutritionally sound. For further guidance on healthy fasting practices, consulting a resource like Medanta's patient education blog can offer helpful insights.

Frequently Asked Questions

Yes, cold-pressed groundnut oil is a commonly used and widely accepted oil for cooking during vrat, especially in North Indian traditions. Its mild flavor and high smoke point make it suitable for a variety of dishes.

Pure ghee is considered the ideal fat for vrat because of its spiritual significance and purity. As a product of the sacred cow, it is considered sattvic and spiritually appropriate for fasting rituals.

Yes, cold-pressed coconut oil is a permissible option, particularly in South Indian fasting traditions. It's known for its cooling properties and distinct flavor, and its MCTs provide a quick source of energy.

Cold-pressed oils are extracted without high heat or chemicals, preserving their natural nutrients and purity, making them suitable for vrat. Refined oils, however, are heavily processed and contain additives, which goes against the sattvic principles of fasting.

You should always use rock salt (sendha namak) instead of regular table salt when cooking for a fast. Rock salt is considered a purer, more natural form of salt.

You should avoid heavily processed refined oils, such as refined sunflower or canola oil, as well as oils that do not align with sattvic principles. Always check your family's specific customs for guidance.

Yes, you can use different oils depending on the dish. For example, ghee is excellent for deep-frying pooris, while cold-pressed groundnut or coconut oil works well for lighter sautéing or tempering.