Canola Oil Vs. Mustard Oil: Which Is Best For Cooking? Let’s Find Out!

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 

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: 

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: 

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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