Mustard Vs Vegetable Oil - Which Is Better?

Vegetable oil is the oil that is obtained from various plants and other sources. They comprise different types of oils which are obtained from different plant sources like seeds, herbs, nuts, legumes and fruits. Common examples of vegetable oils are olive oil, soybean oil, corn oil, safflower oil and peanut oil.

Mustard oil is, in fact, vegetable oil as it is extracted from the mustard seed. Mustard oil is used a lot in traditional cooking. However, today, most people like to use new varieties of vegetable oils. But how healthy is this trend?

Mustard oil is a vegetable oil obtained from mustard seeds. It is dark yellow in colour and has a pungent odour. Its main benefits are:

1. It contains good unsaturated fats. These fats don't get deposited in your blood vessels.
2. It contains Omega-3 and Omega-6 fatty acids that reduce blood cholesterol levels.
3. It also contains ‘Glucosinolate’, a substance that has antimicrobial properties. Thus, oil is effective against infections.
4. Due to its anti-inflammatory properties, mustard oil is very good for people with irritable bowel syndrome as it helps reduce inflammation along the lining of your stomach.

Vegetable oil

Some lesser-known facts about vegetable oil are given below:

1. In comparison with mustard, vegetable oils are tasteless and are known to adapt to the food’s natural taste. This makes consumers pick them up over mustard.
2. Almost all vegetable oils are cholesterol-free, but they do contain some saturated and unsaturated fats, as we know, do play a role in blood cholesterol level.
3. Each one of the vegetable oil such as olive, sunflower and groundnut have some pros and cons.

Let’s take a quick look at the oil profiles of the common vegetable oils before you select one for cooking in your kitchen.

Oil profiles:

1. Groundnut oil: It is high in MUFA or monounsaturated fats and PUFA or polyunsaturated fats, and both of these help in lowering low-density lipoprotein (LDL) or bad cholesterol. Groundnut is also a good source of vitamin E, an antioxidant with anti-cancer properties and skin benefits.
2. Sunflower oil: What’s perhaps the best thing about this oil is its light flavour that doesn’t overpower other ingredients. It also contains a protein that helps regulate blood glucose levels.
3. Olive oil: It’s high in MUFA, so it’s linked to a lower risk of heart disease and breast cancer. Extra virgin oil is rich in natural plant antioxidants and these can protect against damaging free radicals. The oil is reasonably high in saturated fats, so it should be used sparingly.
4. Sesame seed oil: It helps in improving skin and hair health, helps in bone growth, cures dental problems, reduces blood pressure, maintains heart health, as well as manages anxiety and depression. 
5. Coconut oil: It is one of the few foods that can be classified as "superfood." It has a unique combination of medium-chain triglycerides which can have positive effects on our health. It includes fat loss, better brain function and various other health benefits. 

You can choose the oil for yourself keeping the above guidelines in mind. No oil is best for all. You need to match the oil with your cooking style and health needs to get the best out of it. We recommend that you mix two oils and cook. This way you can get the best.