When it comes to the world of cooking oils, one question always pops in most people’s minds – which one is the healthiest? Yellow mustard oil from yellow mustard seeds is pretty common. However, there is more than just yellow mustard oil. This blog will compare yellow mustard oil with other common oils, helping you make an informed choice.
What is Yellow Mustard Oil?
Yellow mustard oil comes from the seeds of mustard. Extensively used in Indian as well as Asian cuisine. It is known for its strong flavor and aroma. Nonetheless, preparation of oil is traditional, just like kachi ghani mustard oil. This is a cold-press procedure that ensures retention of natural ingredients and taste of the oil.
Nutritional Profile for Yellow Mustard Oil
Mustard oil contains healthy fats. It contains monounsaturated and polyunsaturated fats. These fats are good for your heart. In addition, mustard oil also contains omega-3 and omega-6 fatty acids, which are healthy for the body. Moreover, mustard oil is also known for its high smoke point, which makes it an ideal choice for deep frying and high-temperature cooking.
Health Benefits of Yellow Mustard Oil
There are many health benefits of mustard oil. The oil is a digestive improver. There are many compounds found in this oil that enhance metabolic rate. Apart from this, it contains antimicrobial agents that can help in combating infection. Yellow mustard oil also has antioxidants. These can be used for reducing inflammation within the body.
Yellow Mustard Oil vs. Other Cooking Oils
There are numerous other edible oils available in the market. Let’s compare yellow mustard oil with some of the most common ones.
- Olive Oil
Many health benefits are found in olive oil, which carry a lot of monounsaturated fats that are heart-friendly, but can’t compare to mustard oil regarding smoke point. So it makes the latter more appropriate for a high temperature and deep fry, whereas olive oil is used for shallow fry or as a salad dressing.
- Sunflower Oil
Cold pressed sunflower oil is the most liked for cooking. It contains a good amount of vitamin E and has saturated fats in very less proportion. Moreover, it contains a higher ratio of omega-6 to omega-3 than mustard oil. Omega-6 fats intake at a high level creates inflammation in the body. In that respect, the ratio of omega-3 and omega-6 is better in mustard oil.
- Coconut Oil
The reason coconut oil is basically used is for its rich flavor and health benefits. The percentage of saturated fats in coconut oil is high, thereby increasing the cholesterol levels as well. Although some reports suggest that coconut oil increases metabolism, one needs to consume it in small amounts. However,Yellow mustard oil contains healthier fat compositions for cooking on a daily basis.
- Vegetable Oil
Vegetable oil is among the commonest cooking oils. However, it is normally very much refined and processed. This loses most of the natural nutrients that the oil may have retained. Moreover,Mustard oil would have more retained nutrients with the wood pressed oil methods than vegetable oil. Thus it might be a more natural and healthier option.
- Canola Oil
Canola oil is often marketed as a healthy cooking oil. It carries the right mix of fats and is saturated with very little fat. But like vegetable oil, canola oil is highly processed. The sunflower oil that undergoes cold pressing has less processing steps. That alone could make sunflower oil a better alternative to canola oil.
Why Choose Yellow Mustard Oil?
Yellow mustard oil is of good nutritional value. It is rich in healthy fats, though it may not contain healthy acids as much. Again, unlike many other oils, kachi ghani mustard oil or wood pressed oil that people make in the traditional ways isn’t over-refined, making their natural goodness remain in place.
It also helps in digestion and reduces inflammation. Additionally, because of its smoke point, mustard oil can be used at high temperatures. Generally, most experts do not think that mustard oil is bad for daily consumption when searching for heart-healthy oils.
How to Incorporate Yellow Mustard Oil Into Your Diet?
Yellow mustard oil is versatile and can be used for sautéing, stir-frying, and even deep frying. Use it in salad dressings and marinades to add something different. If you want to enhance your digestive abilities, then using mustard oil with meals will be helpful.
However, just like any other oil, moderation is essential. Though healthy, mustard oil is considered a high-caloric intake. Therefore, it must not be abused.
Conclusion
With its healthy fat profile and much goodness, yellow mustard oil presents a very good choice to make while selecting a cooking oil. Many highly refined oils are more unnatural than the above products, and their nutritional content remains intact with kachi ghani mustard oil and wood pressed oil.
Where all other oils like olive, sunflower oil, and coconut oil are found to offer exclusive health benefits, mustard oil has gained recognition as a strong contender among these healthy oils. Hence, for any variety of nutritionally balanced oils, yellow mustard oil stands at the top of the preference.
