When it comes to the selection of the healthiest cooking oil, there are way too many options in front of one, each unique in its properties and offering loads of health benefits. Among them, mustard oil has been gaining favour all the time. Where does it stand in comparison to the rest of the general cooking oils like olive oil, coconut oil, and cold-pressed sesame oil? In this blog, we will talk about the health benefits of Mustard Oil and compare it with other common edible oils.
What is Mustard Oil?
Mustard oil is extracted from mustard seeds. It is widely used in food preparation, mainly in South Asia. It has a pungent smell, rich in flavourings that make food aromatic. It can be used for deep frying, stir-fries, or even dressing. Hence, the major portion of the fatty acids in mustard oil would encompass a reasonable quantity of monounsaturated fats, which are considered friendly to the heart.
Health Benefits of Mustard Oil
Mustard oil is rich in various health benefits. This is because it contains adequate amounts of both omega-3 and omega-6 unsaturated fatty acids. Healthy fats help maintain the health of the heart. The oil also possesses anti-inflammatory properties. Therefore, it helps in lessening the risk of chronic diseases associated with arthritis. Additionally, mustard oil contains a compound called erucic acid, which is believed to possess several health benefits.
It supports digestion with the help of mustard oil. Other constituents, including vitamin E, act as antioxidants helpful in fighting oxidative stress. Moreover, this oil may support healthy skin because of its moisturising effect. It is rich in Vitamin K, which helps maintain bone health
Mustard Oil vs. Olive Oil
Olive oil is very famous for its health benefits. High in monounsaturated fats and antioxidants, it usually appears as one of the healthy vegetable cooking oils. Olive oil is good for the heart and has the additional benefit of preventing a few types of cancers. Olive oil tastes much milder than mustard oil.
While both oils are healthy, mustard oil contains a higher composition of omega-3 fatty acids. Omega-3 fatty acids help in reducing inflammation, and hence, mustard oil may further offer benefits for inflammatory disorders. However, olive oil is preferred on salads and cold dishes owing to its lighter flavour.
Mustard Oil vs. Coconut Oil
The next popular cooking oil is coconut oil. It has a huge level of saturated fats, hence it is solid at room temperature. Metabolism and further weight loss are said to improve with coconut oil. It fosters brain health and increases immunity.
Apart from that, nature has made both mustard oil and coconut oil healthful but different in terms of constituent fats. While the former possesses a great quantity of unsaturated fats, the latter contains large amounts of saturated fats. Not all saturated fats are bad; however, they must be consumed in moderation.
Mustard oil is much healthier for the heart than coconut oil. This is because unsaturated fats, of which mustard oil is a member, tend to have a more favourable effect on risk factors for heart diseases. Additionally, if you are looking for an oil which can bear high-temperature heat, then coconut oil is a better choice.
Mustard Oil vs. Cold Pressed Sesame Oil
Another healthy cooking oil is cold-pressed sesame oil. It is cold-pressed and thus extracted from the sesame seeds without using heat to retain all the nutrients of the seeds. Furthermore, cold-pressed sesame oil contains a fair amount of antioxidants, vitamins, and minerals. It is said to be heart-healthy and also helps lower cholesterol.
But it has a higher smoking point than cold-pressed sesame oil. That means mustard oil is better suited for high-temperature frying. Furthermore, mustard oil contains more omega-3 fatty acids compared to cold-pressed sesame oil. Therefore, mustard oil might provide more health benefits related to the reduction of inflammation.
Nonetheless, both are nutritious oils and hence of value to good health. Taste-wise, individual preferences may also differ and depend on the cooking method used.
The Importance of Choosing the Right Oil
Choosing a variety of cooking oils comes with the need to have health benefits and meet cooking needs. For example, mustard oil can be best suited for deep frying. The same goes for cold-pressed sesame oil, which might work great for light frying or sautéing.
Besides this, some people may prefer the taste of one oil over another. Mustard oil has a different, sharp taste that goes well with Indian and Asian dishes. Olive oil is more light and subtle in flavour, and it works well in Mediterranean food.
Wood-pressed oil is extracted using a traditional method with no heating up or chemical treatment; therefore, it has fewer preservatives and chemicals. The result is a nutty flavour that retains more nutrients, making them a healthier choice.
Conclusion
Debate over the use of mustard oil versus other cooking oils is an altogether different thing, each one offering a different benefit. Mustard oil contains rich omega-3 and heart-healthy fats. It can prove to be an outstanding choice for high-temperature cooking, especially in some kind of Indian or Asian recipes.
Nevertheless, olive oil is still ahead in the countdown due to its antioxidant properties and mild flavour. One can say that coconut oil is the best for all those individuals who either want to increase their metabolism rate or sharpen their brains. Cold-pressed sesame oil is another healthier alternative, particularly when considering its high antioxidant content.
Ultimately, the healthiest oil for you will depend on your needs and preferences. Each oil has a place in a healthy diet, and choosing several oils will help you enjoy the unique health benefits of each.
