In recent years, a growing body of research has highlighted the importance of dietary choices in preventing and managing chronic diseases. Nutrition scientists at Punjab Agricultural University advocated for traditional mustard oil as a healthier alternative to refined oils.
Traditional Mustard Oil V/S Refined Oil
Scientists studying nutrition at Punjab Agricultural University (PAU) in this region have advocated using traditional mustard oil instead of refined oils. They have pointed to the latter’s unbalanced composition of omega 3 and omega 6 fatty acids. This serves as the cause of long-term inflammation connected to coronary heart disease.
According to an article by Hindustan Times, Department of Food and Nutrition College of Community Science PAU nutrition scientist Dr Monika Chaudhary remarked that the trend about refined oils being healthier than conventional canola and mustard oil is predicated on an incorrect interpretation of a rat study. She also added that 35–48% of mustard oil has erucic acid. Refined oil corporations disseminated a study demonstrating the harmful health effects of erucic acid. Furthermore, erucic acid does not have those effects on people. Erucic acid can be consumed in amounts up to 7.5 milligrams per kilogram of body weight. But, human beings cannot use that much.
Refined oils—extracted with heat or solvents—contain a lot of polyunsaturated fats (PUFAs), especially omega-6 fatty acids. These are not recommended for long-term storage or Indian cooking. Since most non-native oils are omega-6 rich, consuming these oils throws off our systems’ natural omega-6 to omega-3 ratio. This imbalance may be harmful to your health.
Less than 2% of canola oil, a close relative of mustard in the brassica family, has comparable health advantages.
Also Read: Study Reveals How Swapping Butter For Plant Based Oils Could Benefit Your Long-Term Health
What Oils To Consume
According to Dr Monika Chaudhary, a good oil should be low in saturated fatty acids (SFA), high in polyunsaturated and monounsaturated fats, and devoid of trans and cholesterol. It should ideally have a high smoke point (over 200°C), a balanced ratio of essential fatty acids, and omega-6 (n-6) and omega-3 (n-3). Mustard oil is a fantastic option for the kitchen because it fulfils almost all of these requirements. It is the ideal choice for health because it contains both fatty acids in equal quantities. Mustard oil is the ideal choice for health because it contains both fatty acids in equal proportions, according to Choudhary. But the high smoke point of mustard oil, which has long been used for frying and cooking, stops fatty acids from breaking down into free fatty acids.
As awareness grows and consumers become more conscious of their dietary choices, mustard oil has the potential to reclaim its place as a cornerstone of healthy Indian cuisine.
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