Mustard oil has been a staple cooking oil for various regions of India and Bangladesh. The distinct aroma and warm golden hue add a rich flavor and color to any recipe, making it more delicious. However, is it safe to use mustard oil for cooking? Are there any health benefits of hazards if consumed for a long period?
This article explores the nutritional qualities, health benefits, and risks of consuming mustard oil:
The Nutritional Profile at a Glance
Health is the true wealth. In recent years, people have become more conscious of what they consume. They want to know whether the ingredient is good for their health or can lead to health risks. As an oil, mustard oil contains fatty acids. But are they the good ones or the bad ones? Let’s take a look:
Monounsaturated fatty acids (MUFA): While there is a common misconception that fat is bad for your health, it is not entirely true. For instance, monounsaturated fatty acid helps with reducing LDL cholesterol (“bad cholesterol”) and supporting heart health. Around 60% of mustard oils’ fat content is MUFA, which can be considered a health benefit.
Polyunsaturated fatty acids (PUFA): Our bodies can't produce PUFA, which is essential for brain health, heart health, and reducing inflammation. Thus, we need to consume it from outside. Around 21% of the fat content in mustard oil is PUFA, including omega-3 and omega-6 fatty acids.
Saturated fats: Mustard oils contain around 12%, which is lower than in many other cooking oils.
It also brings small amounts of vitamin E and plant sterols, both linked to antioxidant and cholesterol-lowering effects.
So, if we are comparing mustard oil with some other common oils available in the market, the first one is a much better option in terms of healthy fat content.
Smoke Point and Cooking Suitability
Cooking styles differ. In some cases, you might have to heat the oil to a high temperature. But if the smoking point is too low, the oil may burn and lose some of its nutritional benefits. Mustard oils offer a great advantage if you cook often with high heat, for instance, frying pakoras, stir-frying vegetables, or searing fish.
Its smoke point is about 250 °C (480 °F), higher than that of many other unrefined oils. This makes it stable for deep-frying and sautéing without breaking down into harmful compounds too quickly.
In traditional Indian cooking, mustard oil is often heated at its smoking point before cooking. This helps mellow its pungent raw taste and reduce certain compounds that give it a “spicy” edge. However, you should not overheat, as prolonged smoking can degrade beneficial fats and produce free radicals.
Health Benefits of Using Mustard Oil for Cooking
Mustard oils come with several benefits when their quality is retained, for instance
Supports Your Heart Health
The good fats, MUFAs and PUFAs, can help maintain healthy cholesterol ratios. Some studies in rural India have shown a lower incidence of heart disease in mustard-oil-consuming communities compared to those using oils high in saturated fats.
Anti-inflammatory Properties
Allyl isothiocyanate, the compound that gives mustard oil its sharpness, may have anti-inflammatory effects, potentially easing joint stiffness or mild muscle pain when used topically.
Antimicrobial Potential
Research suggests mustard oil can inhibit certain bacteria and fungi — one reason it’s a favorite in pickling, where longevity matters.
Omega-3 Contribution
While not as high as flaxseed oil, mustard oil offers plant-based omega-3 fatty acids, which support brain function and may lower inflammation.
Are Mustard Oils High in Euric Acid?
Many households feel conscious of where to use mustard oil for cooking, as it contains erucic acid. Mustard oil does contain uric acid, sometimes up to 40–50% of its total fatty acids. Studies have found that consuming high doses of erucic acid causes heart muscle damage (myocardial lipidosis).
This brings attention to the quality of the mustard oil. High-quality oils are generally safer to consume. They are made from low-erucic acid mustard seeds. However, it is recommended to consume it in a moderate amount to avoid any health complications.
What to keep in mind when using Mustard Oil for Cooking
Oils are a high source of fats. So, it is better to take some caution when using it for cooking:
Consider Erucic Acid Content
Since mustard oil contains some amount of uric acid, it is better to use it in considerable amounts.
Purchase from trusted sources
Always purchase from trusted brands and check for quality seals. This means the oil is not mixed with other ingredients that can be harmful to your health.
Check Expiry Date
Every product has an expiry date, and there is a reason behind it. If you are purchasing a product that has already expired, this means the product may not be fresh or have some quality issues.
Pick the right variant
When purchasing mustard oil for cooking, choose cold-pressed, edible-grade, or low-erucic-acid varieties. It is better to skip industrial or chemically-refined types, as they might not be rich in nutritional properties/
Heat right
While the pungent aroma of mustard oils gives the food a rich flavour, the raw well may not taste as delicious. It is better to pre-heat until it just starts to smoke, so it softens the pungency and curbs any harsh taste.
The Bottom Line
Mustard oil has been used for Indian cuisine for centuries. Its rich aroma and pungent flavour make simple dishes delicious. While the health-conscious consumers skip using mustard oil for cooking, considering its uric acid content, it is actually quite healthy. The oil contains a wealthy amount of MUFA and PUFA, which are good and needed in our body. However, you should use it moderately to avoid any health risks.
FAQs
Q.1. Can I use mustard oil every day?
Yes, how to use it sparingly and cautiously. Studies suggest that a healthy individual can consume about 2-3 tablespoons a day. However, the ratio may vary depending on your activity and level and health conditions.
Q.2. What makes mustard oil good for frying?
It has heft—a high smoking point (~480 °F or 250 °C)—so it handles heat well. Plus, its strong flavor adds a bold twist to many dishes. Still, heating it right and watching quality are key.
Q.3. Is kachi ghani mustard oil healthy?
Yes. Kachi Ghani mustard oil is made using a cold-pressed method where the seeds are crushed at a low temperature without using chemicals or heat. This helps to retain the nutritional value of the oil, making it a healthy choice.
Q.4. How does mustard oil compare to other cooking oils like sunflower or olive oil?
Mustard oil contains more MUFA and PUFA than many refined oils and has a higher smoke point than extra virgin olive oil, making it more versatile for Indian cooking.
Q.5. Does mustard oil cause acidity or digestive issues?
When consumed in moderate amounts and properly heated, mustard oil does not typically cause acidity. However, for sensitive stomachs or individuals with acid reflux, its pungency may trigger discomfort.
