Mustard oil has long been a staple in Indian cuisine and traditional medicine, renowned for its distinct flavour and various health benefits. However, its safety for consumption has been a subject of debate, especially in comparison to its status in the US and Europe, where it has faced restrictions due to the presence of erucic acid. So, should Indians also limit their consumption of mustard oil?
To know more about this, ABP Live sought the opinion of experts who threw light on whether mustard oil is really harmful for our health.
Is Mustard Oil Harmful Due To The Presence Of Erucic Acid?
Dr. Priyanka Rohatgi who is a Chief Nutritionist at Apollo Hospital said, “Mustard oil has been a subject of debate regarding its safety due to the presence of erucic acid. Erucic acid, a long-chain fatty acid, has raised concerns as it was associated with potential adverse effects on heart health in animal studies. However, it’s essential to note that the impact of erucic acid on humans is not well-established, and the available evidence does not conclusively support the notion that mustard oil is harmful.”
“Studies conducted on animals, particularly rats, showed adverse effects on heart health when exposed to high levels of erucic acid. However, these findings may not directly translate to humans due to physiological differences and variations in metabolism. In many countries, including India, mustard oil is a traditional cooking oil with a long history of use. Despite containing erucic acid, mustard oil has been consumed by a significant population without widespread reports of associated health issues,” she went on to say.
“Several health organizations have established limits for erucic acid content in edible oils. In many cases, the levels found in commercially available mustard oil fall within these safety guidelines. While research is ongoing, it is important to consider the broader dietary context. Moderation is key in any diet, and a diverse intake of oils, along with a balanced and healthy overall diet, is recommended for optimal well-being. Individuals with pre-existing health conditions or concerns should consult with healthcare professionals for personalised advice,” she added.
Should Indians Also Stop Consuming Mustard Oil Owing To Erucic Acid?
In India, mustard oil holds an important cultural and culinary presence. It contains a high proportion of monounsaturated and polyunsaturated fats, along with omega-3 and omega-6 fatty acids, rendering it heart-friendly and potentially beneficial for overall health when used in moderation.
The controversy surrounding mustard oil arises due to its erucic acid content. In this regard Twincy Ann Sunil, who is a Therapist Dietitian/Nutritionist at Apollo Spectra Hospital, Bangalore said, “Erucic acid, present in certain varieties of mustard oil, has been associated with potential cardiac risks, particularly in high doses. Consequently, in the US and Europe, regulations limit the amount of erucic acid permissible in edible oils, leading to restrictions on mustard oil imports and sales. Contrary, in India, the Food Safety and Standards Authority has set permissible limits for erucic acid in mustard oil, ensuring its safety for consumption. Additionally, traditional extraction methods, such as cold pressing, diminish the erucic acid content significantly, enhancing its suitability for culinary use.”
“Nevertheless, caution must be exercised while selecting mustard oil in India. Opting for brands that adhere to quality standards and label their products with erucic acid content is advisable. Moderation remains key; excessive consumption of any oil, including mustard oil, can negate its potential health benefits and pose health risks,” she added.
Some Myths Around Mustard Oil:
In the vast array of cooking oils available in the market, the abundance of options often leads to confusion. India, with its rich agricultural diversity, has a longstanding history of using mustard oil. However, the fear of using oils arises from misinformation spread through social media. This misinformation, acting as a form of brainwashing, threatens people’s choices. Making informed choices based on accurate information is key to a balanced perspective on cooking oils.
Garima Dev Verman, who is a Certified Nutritionist and Medical Content Analyst with The Healthy Indian Project (THIP) – A Health Literacy Platform debunked some myths around mustard oil.
Myth 1: Mustard oil is not safe for consumption.
Fact: Mustard oil is safe for consumption when used in moderation. It contains erucic acid, which in high amounts can be harmful. However, the varieties of mustard oil used for cooking are low in erucic acid and considered safe. It is essential to choose good-quality, food-grade mustard oil from reputable sources.
Myth 2: Mustard oil is banned for consumption in certain countries.
Fact: While there have been restrictions on the sale of high-erucic acid mustard oil in some countries, the low-erucic acid varieties are widely used for cooking in many regions, including India and Bangladesh. It’s crucial to be aware of the type of mustard oil being used.
Myth 3: Mustard oil causes heart disease.
Fact: Mustard oil is high in monounsaturated and polyunsaturated fats, which are considered heart-healthy. It also contains omega-3 and omega-6 fatty acids. When used in moderation, mustard oil can be part of a balanced and heart-healthy diet.
Myth 4: Mustard oil has a high smoking point, making it suitable for deep frying.
Fact: Mustard oil does have a relatively high smoking point, but it is not the highest among cooking oils. It is suitable for sautéing and shallow frying, but deep frying at very high temperatures may lead to a change in its flavor profile.
Myth 5: Mustard oil should not be used for massage in infants.
Fact: Mustard oil has been traditionally used for massage in certain cultures. However, it’s important to be cautious with infants and young children, as some may be sensitive to the compounds in mustard oil. It’s advisable to consult with a healthcare professional before using it for infant massage.
Myth 6: Mustard oil is only used for cooking.
Fact: Apart from cooking, mustard oil has various uses. It is used in traditional medicine, skin care, and hair care. It has antimicrobial properties and is often applied topically for massage and skin conditions.
Myth 7: Mustard oil should be avoided by people with certain health conditions.
Fact: People with specific health conditions, such as mustard allergies or gastrointestinal issues, should exercise caution when using mustard oil.
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