In India mustard oil has been in use since ages. In fact in Northern India, mustard oil was the ‘all purpose oil’. Mustard oil has medical value. Indian have traditionally used cold pressed oils.
With the influence of modernization, mustard oil has earned a bad repute. It is banned in USA since mustard oil contains erucic acid (EA) which has been found to cause myocardial lipidosis in experimental animals, which has not been proved in humans. I feel, its more to do with economics than science. With the popularity of diet heart hypothesis, most of Indians have switched over to Sunflower and other PUFA rich oils, since PUFA rich oils have been projected as heart healthy oils, due to cholesterol lowering effects.
Table: Olive oil and mustard oils compared
| Name oil | Saturated fats | MUFA | LA | ALA | LA/ALA Ratio |
| Mustard | 8 | 70 | 12 | 10 | 1.2:1 |
| Olive Oil | 13 | 76 | 10 | <0.5 | 20:1 |
Table above compares fatty acid composition of mustard and oil oil. Though olive oil has been projected as heart healthy oil by medical world, one fact that mustard oil is better in LA/ALA ratio has not been highlighted in the literature. The LA/ALA ratio of mustard oil is 1.2:1, which is nearer to ideal ratio of 1:1. Olive oil, on the other hand has a LA/ALA ratio of 20:1. Olive oil has more omega-6 fatty acids, which makes it an inflammatory oil and may not be cardioprotective at all. A trial carried out by GA Rose in 1965 failed to show any beneficial effect of olive oil supplementation on heart attacks. The results of trial showed that heart attack rates were higher in groups supplemented with corn oil or olive oil in comparison to the control group. Thus mustard oil is better than olive oil in cardioprotective action. It has got medicinal value also .
In addition to above it has a high smoking point. It retains its nutrients even at higher temperature, which makes it fit for deep frying and reheating for limited period.
If Indians switch back to their traditional mustard oil and shun refined PUFA oils (sunflower, canola etc), I am sure the cases of heart attack will reduce in future.
The message is clear
- Mustard oil is better than olive oil and other refined oils as far as cardioprotective action is concerned.
- Use Cold or wood pressed mustard oil.
- Its suitable for deep frying also due to its high smoke point.
So decide yourself
Your feedback, comments and criticism are welcome.
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Short but excellent write up by Sr R M Joshi. His clarity on the subject is superb. Mustard oil is the chosen one for deep frying. India didn’t have issues relating to heart before the vegetable oil industries- Dalda and Rath. The rates of heart diseases really shot up after we replaced our browns with whites- whole wheat, rice and sweetener. Also when cheese replaced paneer. Keep writing. Good luck.
Dear Sir, comments from a senior professional colleague like you are highly encouraging. Thanks once again