Why Olive Oil Stands Out as the Best Oil for Cooking in Pakistan

Olive Oil’s Unique Identity

Olive oil isn’t just “pressed fat.” It’s the natural juice of the olive fruit, extracted through cold pressing without chemicals or heavy refining. This keeps its nutrients, flavor, and antioxidants intact.

Unlike many oils that are highly processed before they reach the bottle, extra virgin olive oil (EVOO) is closer to food in its purest form. That’s part of why it’s considered special — it feels alive, flavorful, and nourishing in a way that refined oils simply can’t match.

Health Benefits That Pakistan Can’t Ignore

1. Heart Health Champion

Pakistan faces rising rates of heart disease, partly due to heavy reliance on ghee and trans-fat–laden banaspati. Olive oil offers a protective alternative.

Monounsaturated fats reduce LDL (bad cholesterol) while supporting HDL (good cholesterol).
Antioxidants like polyphenols protect blood vessels from damage.
Regular use has been linked with lower risks of stroke and heart disease.

For a country where cardiovascular issues are among the top health concerns, olive oil is not just a cooking choice — it’s a preventative step.

2. Blood Sugar and Energy Balance

Diabetes is another growing challenge in Pakistan. Olive oil helps manage blood sugar by slowing glucose absorption.

Promotes steady energy release instead of spikes and crashes.
Improves insulin sensitivity over time.
Pairs well with traditional Pakistani meals like roti, daal, or sabzi by balancing their carbohydrate load.

This makes it particularly relevant in urban households where diabetes runs in families.

3. Anti-Inflammatory Strength

Chronic inflammation contributes to arthritis, obesity, and even some cancers. Olive oil contains oleocanthal, a compound with anti-inflammatory effects comparable to ibuprofen.

In everyday life, this means fewer aches, improved joint health, and better long-term vitality — benefits that matter to all age groups.

4. Digestive Comfort

Unlike heavy ghee or overly refined oils, olive oil is gentle on the stomach. It:

Stimulates digestion naturally.
Helps ease constipation when used regularly.
Supports a healthier gut microbiome.

This makes it especially useful in family kitchens where children and elders may struggle with digestive discomfort.

5. Beauty and Wellness Add-On

Pakistani households love multi-purpose ingredients. Olive oil fits the bill:

Used in hair care for shine and strength.
Applied to skin for hydration.
Consumed for overall wellness.

Its versatility makes it more valuable than an oil confined to the frying pan.

Taste That Elevates Everyday Meals

Beyond health, olive oil’s flavor is another reason it stands out.

Aromatic richness: Extra virgin olive oil has fruity, peppery, or grassy notes, adding depth to dishes.
Enhances traditional food: A drizzle on daal, sabzi, or even parathas brings new dimension.
Versatile use: Works for salads, stir-fries, marinades, roasting, and light frying.

Unlike neutral oils, olive oil doesn’t just “disappear” into food — it transforms it.

Breaking the Myths

Some people in Pakistan hesitate to adopt olive oil because of misconceptions. Let’s clear them up.

“You can’t cook with olive oil.”
Wrong. Olive oil’s smoke point (190–210°C) is suitable for most everyday cooking methods, including frying and roasting.
“It’s only for salads or Western dishes.”
False. Olive oil pairs beautifully with Pakistani staples like chapli kebabs, daal, and vegetable curries.
“It’s too expensive to use daily.”
While pricier than refined oils, olive oil lasts longer because a little goes a long way. Using it strategically makes it cost-effective.

The Cultural Fit for Pakistan

Olive oil isn’t foreign to our culture. In fact, it holds deep spiritual and traditional value.

Mentioned in the Qur’an as a blessed tree and food.
Historically used in Unani medicine for digestion and wellness.
Already familiar in rural remedies for hair, skin, and healing.

This makes olive oil less of a “new import” and more of a return to roots.

A Game Changer

For years, olive oil was mostly imported, making it expensive. But now, Pakistan is cultivating its own olives in regions like Chakwal, Potohar, and Balochistan.

Local farms are producing high-quality oils.
Prices are gradually becoming more competitive.
Buying local olive oil supports farmers and reduces dependency on imports.

This shift means olive oil can move from being a “luxury item” to an everyday staple.

Everyday Pakistani Cooking With Olive Oil

How can olive oil realistically fit into Pakistani cooking habits?

Parathas and Rotis
Replace ghee with olive oil for a lighter, healthier version that still tastes great.
Daal and Sabzi
Use olive oil for the tadka (tempering). The flavor adds a fresh dimension.
Grilling and Roasting
Marinate chicken, fish, or paneer with olive oil, garlic, and spices before cooking.
Salads and Raitas
A drizzle of EVOO over kachumber salad or raita brings modern flair.
Fusion Dishes
Olive oil works in both desi and Western recipes, making it versatile for evolving tastes.

The Emotional Value of Olive Oil

Beyond nutrition and cooking, olive oil carries symbolic weight in Pakistani households.

Parents often buy it “for the kids” to ensure better growth.
It’s gifted during weddings or as part of “healthy hampers.”
Serving food with olive oil is seen as an act of care and thoughtfulness.

This emotional connection adds to why it’s increasingly chosen as the “best oil.”

Why Olive Oil Outshines Other Options

When compared with other common cooking oils in Pakistan, olive oil clearly stands apart.

Ghee & Banaspati: Flavorful but heavy in saturated fats and trans fats, contributing to heart problems.
Sunflower/Canola: Better options, but heavily refined and lacking the antioxidants of olive oil.
Mustard Oil: Strong flavor, but less versatile and not always suitable for varied dishes.

Olive oil provides the best balance of health, taste, and versatility, making it the standout choice.

Practical Tips for Buyers

If you’re planning to bring olive oil into your kitchen, here’s how to make the most of it:

Choose Extra Virgin: For maximum health and flavor benefits.
Buy in Dark Bottles: Protects the oil from light damage.
Check Labels: Look for harvest or expiry dates, not just “best before.”
Use Smartly: Drizzle for finishing, cook lightly, and pair with neutral oils when needed for frying.
Store Properly: Keep in a cool, dark place, tightly sealed.

These small steps ensure you get full value from every drop.

The Future of Olive Oil in Pakistan

Olive oil is no longer just a niche product for health-conscious elites. With local production growing and awareness spreading, it’s on its way to becoming mainstream.

Urban families are already adopting it for everyday meals.
Rural communities are starting to experiment with olive oil farming.
Social media influencers and chefs continue to promote it in both desi and modern recipes.

The coming years may well see olive oil become as common as canola or sunflower oil in Pakistani kitchens.

Olive oil’s journey in Pakistan is still unfolding, but one thing is clear: it stands out as the best oil for cooking today. It offers:

Health protection against heart disease, diabetes, and inflammation.
Flavor versatility that enhances both desi and global recipes.
Cultural significance rooted in tradition and faith.
Practical adaptability for everyday cooking, from parathas to roasts.

Yes, it costs more than other oils, but its benefits — for health, taste, and lifestyle — far outweigh the difference. By choosing olive oil, Pakistani households aren’t just buying cooking oil; they’re investing in better meals, better health, and a better future.