Canola Oil Vs. Mustard Oil: Which Is Best For Cooking? Let’s Find Out!
Nutrition
Published on: 16-Apr-2024
10 min read
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Lalita Vishwakarma
Canola Oil Vs. Mustard Oil: Which Is Best For Cooking? Let’s Find Out!
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Hello, readers! Are you confused about which oils are healthy and which aren’t? Is it difficult to choose between canola oil and mustard oil? Yes, you understood correctly. Oil for cooking is an indispensable item in the everyday kitchen. But how often do we take a step back to consider the impact this has on our health? Two oils have stirred controversy for years: Canola Oil vs Mustard Oil.
Canola oil is popular as one of the healthiest cooking oils. It has no trans-fat and the lowest saturated fat content of any standard cooking oil. Its versatility and affordability make it ideal for preparing healthy foods at home and commercially. It is known for its antibacterial and antioxidant properties, which promote overall well-being by improving skin and oral health.
On the contrary, Mustard seed oil also has powerful antibacterial properties that are excellent for preventing the growth of bacteria and fungi. Pure mustard oil is used to promote healthy skin and hair growth.
Both oils have their characteristics and benefits, so we are here to help you choose the best oil for frying or cooking. Continue reading to learn more about canola oil vs mustard oil!
Table of Contents
Understanding Canola Oil Vs Mustard Oil
Canola vs. Mustard Oil: The Differences
How Does Canola Oil Benefit Our Health?
Mustard Oil Uses For Our Health
Nutritional Composition Of Canola Oil
Dietitian’s Recommendations
The Final Say
FAQs
References
Understanding Canola Oil Vs Mustard Oil
Although all cooking oils are considered suitable for frying foods, there has always been a discussion on which oils to choose, such as canola or mustard. So, here are the points that will help to choose the best among them:
1. Canola oil
Canola oil, derived from the seeds of the Brassica napus plant, is a popular choice globally due to its affordability and high cooking temperatures. It is a native plant of Canada produced by cross-breeding the rapeseed plant. The name "canola" comes from "Canada" and "ola," which means oil.
It's a top recommendation for cooking oils, thanks to its zero trans fat and the lowest saturated fat content among common cooking oils, making it a healthier option. Since its creation, plant breeders have developed many varieties of canola that have improved seed quality. Today, most canola crops are produced by genetic modification to enhance oil quality and increase herbicide tolerance.
2. Mustard Oil
Mustard oil is widely used as an essential cooking oil throughout India, Nepal, and Bangladesh. Its use, especially in India, dates to 3000 BC when farmers began growing mustard. The oil is extracted from the seeds of the mustard plant (Brassica nigra). It has a pungent taste and smell because it contains the chemical allyl isothiocyanate.
Its warming properties are beneficial for improving blood circulation and reducing inflammation.
Even in Ayurvedic literature, mustard oil has been mentioned due to its powerful treatment for various ailments, including digestive disorders, breathing problems, joint pain, and skin disorders. In addition to its medicinal uses, mu tard oil has played a unique role in traditional Indian cuisine. It has become an essential ingredient in local cuisine, adding a distinctive flavour to each region’s culinary heritage.
Also Read: Top 6 Healthy Cooking Oils
Canola vs. Mustard Oil: The Differences
Both canola and mustard oil are healthy and nutritious for our bodies, but they differ in some characteristics. Let's understand the difference between the canola oil and mustard oil one by one:
Features | Canola Oil | Mustard Oil |
Source | Seeds of the canola plant, a specific type of rapeseed bred to have low erucic acid | Seeds of various mustard plants |
Erucic Acid Content | Low (less than 2%) | High (around 42%) |
Saturated Fat | Low (around 7%) | Moderate (around 14%) |
Monounsaturated Fat | High (around 62%) | Moderate (around 39%) |
Polyunsaturated Fat | Moderate (around 31%) | High (around 35%) |
Smoke Point | High (around 400°F) | Medium (around 350°F) |
Flavor | Neutral | Pungent, strong flavour |
Colour | Light yellow | Golden yellow to dark amber |
Best Use | High-heat cooking (frying, stir-frying) | Low-heat cooking (marinades, dressings) |
How Does Canola Oil Benefit Our Health?
Canola oil offers a variety of health benefits due to its nutritional profile and unique fatty acid composition. Some key health benefits associated with canola oil include:
1. Improves Your Heart Health
Canola oil stands out for its heart-healthy properties thanks to its unique composition. It's notably low in saturated fat and impressively high in monounsaturated fat, particularly oleic acid. These monounsaturated fats have a proven track record in promoting cardiovascular health by reducing LDL (bad) cholesterol and maintaining or boosting HDL (good) cholesterol.
2. Enriched With Omega-3 Fatty Acids
Canola oil is a cooking oil containing a substantial amount of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. These fatty acids can provide various advantages, such as helping to reduce the risk of heart disease, inflammation, and some chronic diseases.
3. Full Of Anti-inflammatory Properties
Anti-inflammatory properties are essential to protecting our body from the harmful effects of free radicals. Canola oil's omega-3 fatty acids, primarily ALA, are known to have anti-inflammatory properties. Regularly using canola oil for cooking or including it in your balanced diet can reduce the chances of inflammation associated with various chronic diseases.
4. Good Source Of Vitamin E
Vitamin E can help you improve your skin and overall health. It helps protect your cells from the action of free radicals. You can meet your daily vitamin E requirement by incorporating canola oil into your diet. By doing so, you can prevent the risk of developing disorders like heart disease and cancer.
5. Supports Weight Management
Due to its distinctive characteristics, canola oil can help you manage weight. It contains a moderate number of calories and has a high satiety factor, which enables you to feel fuller for longer. Adding reasonable amounts of canola oil to your regular diet can assist in achieving your weight management objectives by encouraging portion control and satiety.
6. Regulates cholesterol levels
Consuming canola oil, which is low in saturated fat and rich in phytosterols, may help to lower LDL cholesterol levels. Phytosterols are plant compounds that can effectively reduce blood cholesterol levels by inhibiting cholesterol absorption from the intestines.
Also Read: 6 Benefits Of Coconut Oil For Cooking
Mustard Oil Uses For Our Health
Here are some potential benefits of using mustard oil for cooking:
Benefits | Description |
Improves heart health | Studies indicate that substituting saturated and monounsaturated fats lowers the risk of cardiovascular disease. Monounsaturated fats also reduce low-density lipoprotein (LDL) cholesterol levels. |
May Promote Healthy Weight | Evidence suggests that households primarily using mustard oil in cooking exhibit lower rates of overweight and obesity than those using refined or different oils. |
Reduces coughs and colds | Mustard oil has historically alleviated respiratory illnesses, including colds, coughs, and allergies. Inhaling mustard oil vapours can clear airways, and massaging a mixture of mustard oil, garlic, and quince onto the feet and chest may provide relief. It may also benefit individuals with sinusitis. |
Relieve joint pain and arthritis | Regular mustard oil massages can alleviate joint and muscle pain. The presence of omega-3 fatty acids in mustard oil may help reduce stiffness and pain associated with arthritis. |
Increases appetite | Mustard oil consumption may stimulate appetite by stimulating stomach activity and promoting the secretion of gastric juices and bile, which are known to induce hunger. |
Effective massage oil | Infant massage with mustard oil has improved growth and sleep patterns. Compared to non-massaged infants, those massaged with mustard oil exhibited better weight gain and growth indicators. |
Promotes oral health | Mustard oil strengthens gums and facilitates plaque removal by weakening fat-soluble bacteria responsible for plaque formation. |
Good For Hair Health | Mustard oil contains alpha fatty acids, antioxidants, and essential minerals and vitamins for healthy hair growth. These components moisturise the hair, promote growth, and prevent dryness. |
Good for our skin | Mustard oil is rich in vitamin B complex, vitamins A, E, and K, calcium, protein, and omega-3 fatty acids. It helps reduce fine lines, wrinkles, and tan. Its antibacterial and antifungal properties aid in preventing acne breakouts and maintaining clear, glowing skin. Mustard oil is also effective in treating chapped lips. |
Nutritional Composition Of Canola Oil
You can get the following nutrients from 100 grams of canola oil:
Principle | Nutrient Value | Percent of RDA |
Energy | 884 Kcal | 44% |
Carbohydrates | 0 g | 0% |
Protein | 0 g | 0% |
Total Fat | 100 g | 500% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 0 g | 0% |
Vitamins | ||
Vitamin E-γ | 27.34 mg | 182% |
Vitamin-K | 71.3 µg | 59% |
Phytonutrients | ||
ß-Sitosterol | 413 mg | -- |
Dietitian’s Recommendations
As a dietitian, I recommend thinking about what's good for your body when choosing an oil to cook with. Oils with lots of monounsaturated and polyunsaturated fats are the best choice because they help you keep your cholesterol levels healthy. So, always check the label and pick the oil with the most nutritional benefits.
Dt. Lavina Chauhan
The Final Say
Which is best for cooking: canola oil or mustard oil? Well, both oils have pros and cons. It is best to experiment with each to choose the best oil. It also depends on the type of cooking. For example, canola oil has a high smoke point and is ideal for frying.
But if you are looking for an oil for general or less-oil recipes, you can go with mustard oil. Both oils are equally beneficial for your health, so understand. You can choose any one of them.
FAQs
1. What are some health-benefiting mustard oil antioxidants?
Mustard oil contains antioxidants like vitamin E and selenium, which help neutralise free radicals, reducing oxidative stress and inflammation. Free radicals are unstable molecules that can cause cell damage, and antioxidants help protect cells from this damage.
2. How long can canola oil be stored?
Canola oil's shelf life at room temperature is approximately one year, while most vegetable oils have a similar shelf life.
3. Which mustard oil is better for your health?
The unrefined oil is known as Kachchi Ghani or cold-pressed mustard oil. A chemical-free manufacturing process creates a unique fatty acid profile, which benefits your health by maintaining the oil’s nutritional value.
4. Name some of the best oils for frying.
The best oils for cooking and frying include the following:
Canola Oil
Mustard Oil
Olive Oil
Peanut oil
5. What is so distinct about canola oil and mustard oil flavour?
Canola oil has a neutral flavour and light texture, making it versatile for various culinary uses. In contrast, mustard oil has a pungent, slightly bitter taste and a distinct aroma due to compounds like allyl isothiocyanate, which gives it its characteristic flavour profile.
References
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