Olive oil trend vs mustard oil tradition: Which is better for Indian kitchens? Nutritional value, health benefits

Cooking oils play an essential role not just in the flavor of our meals but also in supporting our health. Among the most widely used and debated options are mustard oil, a staple in Indian kitchens, and olive oil, which has gained favor due to its association with Mediterranean diets and global health trends. While both offer valuable nutrients and benefits, understanding their differences can help individuals make informed choices.

Dr. Hansaji Yogendra, Director of The Yoga Institute has shed light on this.

Nutritional Composition and Health Impact
Mustard oil is a rich source of monounsaturated fatty acids (MUFA), known for improving heart health by lowering bad cholesterol (LDL) and enhancing good cholesterol (HDL). It also contains omega-3 and omega-6 fatty acids, which are vital for brain function and cardiovascular health. In addition, its high content of vitamin E and antioxidants supports immunity and skin health.

Similarly, olive oil is packed with monounsaturated fats and contains vitamins E and K. The presence of powerful antioxidants like oleocanthal and oleuropein gives it anti-inflammatory and protective qualities against chronic diseases.

Health Benefits at a Glance
Mustard oil has traditionally been praised for promoting heart health and reducing inflammation. It supports digestion, increases appetite, and even exhibits antimicrobial properties that are useful for skin and scalp care. On the other hand, olive oil has been found to help lower the risk of cardiovascular diseases, improve brain health, and act as a natural skin moisturizer.

Both oils offer significant health-promoting properties, but their suitability depends on individual health needs and dietary preferences.

Usage in Cooking
Mustard oil remains a favorite in Indian households due to its pungent aroma and versatility. It is commonly used for frying, sautéing, and especially pickling, owing to its natural preservative properties. In contrast, olive oil is more suited to drizzling on salads, preparing dressings, and cooking at low to medium temperatures. Extra virgin olive oil is particularly favored for its nutritional density and flavor.

Points to Consider
Despite its benefits, mustard oil contains erucic acid, which may pose health concerns if consumed excessively. Choosing cold-pressed variants is recommended to mitigate this risk. Additionally, its sharp flavor may not appeal to all palates.

Olive oil, although rich in nutrients, comes with a higher price tag and a lower smoke point, making it unsuitable for high-heat Indian cooking styles.

While olive oil aligns with modern health trends and offers several protective benefits, mustard oil continues to be deeply rooted in Indian culinary traditions. Its ideal balance of fatty acids helps in managing blood pressure and preventing hypertension. Regardless of the oil chosen, moderation and purity are crucial. Limiting intake to about two tablespoons a day and opting for cold-pressed or extra virgin variants ensures maximum health benefits. Both oils can complement a balanced diet when used mindfully and according to one’s cooking needs.