Olive Oil Vs Mustard Oil: Which Is Better For Health?

The good old mustard oil is often the preferred choice of cooking oil in most Indian households. However, olive oil has gained popularity since quite some time among health conscious individuals. People are thus often confused between olive oil and mustard oil. Which one is a better choice for good health? Let’s find out.

To understand this better, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist, New Delhi. Read ahead.

Benefits of Olive Oil and Mustard Oil 

Dr Chopra shares that olive oil and mustard oil both have strong health benefits, but the better choice depends on your body type, cooking style, and climate. 

Speaking about the benefits of olive oil, the expert says, “Olive oil, especially extra virgin, is rich in monounsaturated fats and antioxidants, which support heart health, reduce inflammation, and are widely used in Mediterranean diets. It works best for salads, light sautéing, and low-heat cooking.”

Dr Chopra sheds light on the benefits of mustard oil as well. “Mustard oil is a traditional Indian staple and is rich in omega-3 fatty acids and natural anti-bacterial compounds. It has a higher smoke point compared to olive oil, making it more suitable for Indian cooking methods like tadka, frying, and high-heat cooking. Mustard oil also supports digestion and circulation, especially in colder seasons,” says the expert.

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Olive Oil Vs Mustard Oil – Which Is Good for Health?

Now let us address the main question – when it comes to health, should you opt for olive or mustard oil? “From a practical perspective, no single oil is ‘best’ for everything. I recommend rotating oils rather than sticking to one. Use olive oil for raw or low-heat applications and mustard oil for regular Indian cooking,” says Dr Chopra.

She adds, “Health depends more on oil quality and quantity than just the type. Use cold-pressed oils, avoid overheating, and keep total oil intake balanced.”

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Tips to Choose The Right Cooking Oil

The American Heart Association (AHA) listed some common cooking oils that consists of more of the ‘better-for-you’ fats and less saturated fat:

• Canola
• Corn
• Olive
• Peanut
• Safflower
• Soybean
• Sunflower
• Vegetable

The AHA also shared some tips for cooking with healthy oils:

• The aforementioned oils are usually safe, including at higher temperatures (Deep-fat frying is not recommended by the AHA as a healthy cooking method).
• If your oil starts to smoke or catches fire, stop using it. Once an oil reaches its smoke point, it means it has started to degrade.
• If the oil smells bad, stop using it.
• Avoid reusing or reheating any cooking oil.
• Buy smaller containers of oil, if you do not use it regularly. This can help you finish it before it expires.
• Store the oil in a dark and cool place.

ALSO READ- How Much Oil Should You Ideally Consume In A Day To Keep Your Health In Check? Expert Weighs In

Conclusion

Both olive oil and mustard oil have multiple health benefits, but the better choice depends on different factors such as an individual’s body type, cooking style, and climate. Experts recommend rotating oils, rather than sticking to one. It is better to use olive oil for raw or low-heat applications and mustard oil for regular Indian cooking.

(Feature image credit: Nano Banana)