Which is the healthiest oil for Indian cooking

Your mother has just made her signature yummy paratha. Even though it is dripping with oil, you love to eat it. And why wouldn’t you? After all it is “maa ke haath ka banaya hua khaana.” Well, who can resist food made at home? It is tasty and comforting. But is it healthy? The Indian cuisine requires the use of oil - a lot of it. Go to any Indian restaurant and you can see the light reflecting off the oil used in the dishes. A lot of people, doctors and health experts included, frown upon the use of certain cooking oils. These oils have been linked to many health hazards like cancer and diabetes. Today, we will examine two popular cooking oils - mustard oil and vegetable oil, and determine their effect on our health. (Image: Shutterstock)

Mustard oil is a deep yellow coloured oil that can also be identified by its strong and pungent smell. It is made from the extracts of mustard seeds, and is rich in omega-3 and omega-6 fatty acids, which are known to be beneficial for health. It is also composed of erucic acid, which could be dangerous when consumed in large amounts. Mustard oil has been a staple in Indian households for centuries now, and has other uses besides cooking, like in candle lightings, for beauty enhancements, and medicinal purposes.

Mustard oil contains vitamin E, which is a natural protector of the skin. It helps with ageing and preventing skin cancer.

Mustard oil is a natural stimulant, and body parts like the circulatory, digestive, and excretory systems are highly reactive to the oil.

It’s warm composition prevents colds and coughs and helps in keeping the body warm in winters.

Thanks to its antimicrobial and antiinflammatory nature, mustard oil improves heart health and reduces the risk of cancer.

If consumed regularly, mustard oil could improve the heart by lowering cholesterol and blood pressure due to its high monounsaturated fat content.

The most concerning health hazard of mustard oil is the presence of erucic in high amounts, with a total erucic composition of 47%. It is linked with heart problems like myocardial lipidosis. But again this theory is debatable and is a concern raised by scientists in the West. In India, it has been a part of the daily diet for ages. Regular consumption of mustard oil has been linked with inflammation of the sinus, which can cause congestion, sneezing, and coughing. But this concern is highly debatable as mustard oil has also been used traditionally in clearing congestions!

It can cause mild allergies.

Vegetable oils are derived from seeds, nuts, cereal grains, and fruits. They did not exist until the early 1900s because of lack of technology to allow the chemical process of extraction. Unlike mustard oil, vegetable oils can not be extracted just by pressing or separating. Rather, they have to be chemically removed, deodorized, and altered. Therefore vegetable oils undergo immense chemical alteration. Practically all processed foods use vegetable oil.There are many vegetable oil profiles, each with their own benefits and risks. We will briefly examine the pros and cons of some vegetable oils.

Benefits

It contains a high level of medium chain triglycerides (MCTs), which boosts metabolism and promotes satiety.

It is good for fat loss and brain functioning

Risks

High in saturated fats, which increases LDL cholesterol levels.

Benefits

It is high in monounsaturated fatty acids, therefore being linked to lower the risk of heart disease.

It is rich in natural plant antioxidants, which protects the body against cell damage.

Risks

High in omega-9 fatty acids, which is linked with heart diseases.

Benefits

High in vitamin E

High in monounsaturated fats which improve blood cholesterol levels, lower blood pressure and reduce the risk of heart disease.

Risks

High in omega-6 fatty acids, which is present in most processed foods, which increases the risk of heart problems.

The partially hydrogenated variety contains trans fats, which worsens blood cholesterol levels, increases inflammation and risk of diabetes and heart disease.

Benefits

Improves skin and hair health

Helps in bone growth

Reduces blood pressure

Acts as an antioxidant and anti inflammatory

Risks

It might increase blood sugar levels

Simply put, there is no one oil that is beneficial to all. You must choose the oil that best compliments your cooking style and health. All oils have certain benefits and certain risks, but each functions differently. So don’t be deterred by the fat content or potential risks. Use any oil in proper amounts and no damage will be done to your health. You can also keep changing oils for the best results- a fact most doctors are recommending these days. Also, it is best to go for cold pressed vegetable oils than refined ones.