The Health-Oriented Faceoff :  Mustard Oil vs. Rice Bran Oil vs. Olive Oil

The Health-Oriented Faceoff : Mustard Oil vs. Rice Bran Oil vs. Olive Oil

Health Oriented FaceOff

Health fads have become an inseparable part of people’s lives today. People are always looking for something that will help improve their health quickly and allow them to avoid health issues. If you are among such people and you are confused about which oil to use for cooking, then you must read on. Here we have compared three effective oils and mentioned their pros and cons.

Scroll down to know which is better when it comes to mustard oil vs. rice bran oil vs. olive oil.

Olive Oil

This oil is becoming a trend in India because everyone who has had a health scare like high cholesterol or heart issues is advised this oil. It’s expensive, but you need little of it so it can be worth it.

Pros

  • It does help in reducing bad cholesterol and control your cholesterol levels.
  • You can also trust it to help prevent stomach ulcers and gallstones.
  • It is also easy to digest and gentle on your stomach.

Cons

  • It can produce harmful trans-fatty acids when heating.
  • It can lower your sugar levels, so non-diabetic people should be cautious of it.

Mustard Oil

Best known for improving blood circulation and massages, this oil also tastes good when cooked right. It’s an essential part of most Indian kitchens.

Pros

  • Having this oil regularly will help your intestine to produce digestive juices.
  • It has antifungal, anti-inflammation, and anti-bacterial properties.

Cons

  • If taken in excess, it can cause anemia, respiratory issues, and diarrhea among other problems.
  • In case you have it orally in raw form, it will lead to irritation or inflammation of intestines, gastrointestinal tract, and the lungs.

Rice Bran Oil

Renowned forits high smoking point, this oil has a mild flavor. It is extracted from the outer brown layer of rice. It is not commonly known in India.

Pros

  • It helps people who have problems with cholesterol levels.
  • Women experiencing menopausal symptoms can get some relief.
  • It can help prevent kidney stones.

Cons

  • It makes you vulnerable to hypocalcemia because it reduces the amount of blood calcium in your body.
  • An excess of it can lead to irregularity of bowel movements.

We honestly think that you should read the pros and cons of each of the oils mentioned here to ensure that it promotes your health rather than harming it. If you don’t have any serious health issues, we suggest that you invest in all these oils and try them one by one for a few months to decide which one contributes to your overall health in the best manner. Or you can use the ancient combination techniques used by our forefathers and cook with all three of them alternatively!

 

Related

How to Increase the Shelf Life of Mustard Oil?

How to Increase the Shelf Life of Mustard Oil?

Mustard Oil

Mustard Oil is one of the common Indian kitchen ingredients that cannot be replaced. Its unique and pungent flavor, and its ability to make foods taste divine. If you love it too and want to make sure that you use it only when it can enhance your health rather than damaging it, you should read on and know how to increase the shelf life of mustard oil.

The Basics

Everyone who uses this oil regularly should know that it is extracted from mustard seeds and they are 46 to 48 percent oil by weight. The oil is made by pressing mustard seeds, usually by using giant machines.

What to Know When Buying Mustard Oil?

If you want mustard oil to last longer, make sure you remember the following while purchasing it:

  • Read the Dates

Read the date of manufacturing and the best before date. Always buy the mustard oil that has been manufactured recently and lasts long. Most of them last a year or two.

  • Trust Good Brands

There are many locally packaged mustard oils available in India. Make sure that you trust only known brands as they would be more likely to focus on quality than the cheap imitations.

  • Know About Acidity

It is wise to look at the nutrients label and opt for brands that have the lowest possible amounts of acid.

  • Avoid Completely Transparent Packaging

Most of the mustard oils are available in transparent bottles; you must pick the dark colored ones as they are not easily broken down by light or the sun.

How to Store Mustard Oils to Increase its Shelf Life?

You must know that exposure to heat, light, and oxygen can make the mustard oil rancid. So, you should always make sure that you close its cap tightly and store it in a dark and cool place. Light is always a risk so, make sure that you pick dark colored bottles.

Some people like to refrigerate mustard oil. If you do the same, you might notice that it becomes semi-solid in cold weather. To fix the situation, just let it sit out in room temperature for 15-20 minute, and it will return to its liquid form. If putting it in a refrigerator, make sure that you keep it there for six months to one year.

How to Know If Mustard Oil Has Gone Bad?

If you think that the oil has become stickier or has an off flavor, it would be wise to discard it.

It is very clear that storing mustard oil in the right manner is the key to increasing its shelf life. So, you should assign a place to it in your kitchen and always tighten the cap!

 

Related

Top 10 Health Benefits of Mustard Oil

Top 10 Health Benefits of Mustard Oil

Mustard Oil

If you live in India, it is very likely that you have mustard oil on your grocery list every month. It is an essential ingredient, and some foods like ladyfinger taste best when cooked in it. This oil is extracted from the seeds of the mustard plant and is very easily distinguishable from other oils. It has a dark, somewhat reddish yellow color, a strong aroma, sharp flavor, and pungent taste. It may not taste too well on its own but adding it to your dishes would provide numerous health benefits. Some of them are listed here.

  1. Improves Heart Health

Mustard oil has monounsaturated and polyunsaturated fatty acids (MUFA and PUFA), omega-3 and omega-6 fatty acids that can reduce the risk of ischemic heart disease by up to 50 percent. It also lowers bad cholesterol and increases good cholesterol.

  1. Leads to Cancer Prevention

Research has proven that mustard oil has cancer-fighting properties. It can help negate the risk of stomach and colon cancers.

  1. Gets Rid of Muscle Numbness

Massaging mustard oil to the skin directly will help in gaining sensation in numb muscles. It will also help relax tensed muscles.

  1. Eliminates Cough andCold

Most people consider cold and cough to be dangerous because it’s hard to get rid of. Thankfully, mustard oil can get rid of the congestion that causes cold and cough. Steam with hot water, caraway seeds and a bit of mustard oil to get rid of phlegm.

  1. Boosts Organ Performance

When blood circulation is increased, it can refresh your body and enhance the functioning of key organs. This is why not only newborn kids but adults should opt for mustard oil massage. It will not only enhance strength but will also provide warmth to your body.

  1. Helps with Arthritis

People who suffer due to joint pain or Arthritis can get some relief by rubbing mustard oil to the affected areas. It will increase the blood circulation. It is also loaded with Omega-3 fatty acids that have an anti-inflammatory effect.

  1. Fights Bacteria

You can also trust mustard oil t have an anti-bacterial effect. It has antibacterial agents that work towards defeating E. coli. It also has glucosinolate that helps prevent the growth of bad bacteria and microbes.

  1. Assists in Fighting Fungi

This oil also has antifungal properties, which means it can treat infections and rashes that occur due to fungi. In a study, mustard oil proved to be the most effective against other oils in fighting fungi thanks to a compound called allyl isothiocyanate.

  1. Betters the Brain

You can also trust fatty acids in this oil to improve your brain health by improving cognitive functions, memory, and even helping in treating depression. Children may be given this oil during exam season to help them memorize better.

  1. Diminishes Dental Problems

Mustard oil can also help in diminishing the harmful effects of dental issues like periodontitis and gingivitis. To get this benefit and whiten your teeth, mix one teaspoon of turmeric powder with half a teaspoon each of salt and mustard oil. Use this paste to get great oral health.

Do you know of any other health benefits of mustard oil or perhaps a desi nuskha that works for you? Let us know by commenting below!

 

Related

Sunflower Oils – Who is the first among the equals?

Sunflower Oils – Who is the first among the equals?

Sunflower Oil

Golden, light and healthy-sunflower oil is naturally extracted from sunflower seeds and bears a subtle taste. The oils are refined through different processes such as express and solvent refined to make them edible. The Indian Standard (IS 4277:2014) though prescribes different grades of the oil, however, both expressed and refined grade of solvent extracted are recommended for edible purposes. Here one should note that, high oleic sunflower oil should be avoided as this is largely monounsaturated and has a high smoke point. To make the buying decision simpler for consumers, our team tested 12 sunflower oils brands and ranked them as per the test results.

How To Best Match Your Oils To Foods

 

  1. One of the most important things to keep in mind is that oil behaves differently when heated – it changes texture, colour, taste and nutritional properties. When the oil reaches its smoking point, a lot of the nutrients are destroyed and it can sometimes form harmful compounds.
  2. The only way to ensure that you consume healthy oil is by switching between two-three of them – for instance, by using groundnut oil one month and then using sunflower oil/mustard oil in another. Any single oil alone is not preferred.
  3. Blending oils is another option, whereby you take equal proportions of different oils in one container and then use it. This way you do not get prolonged exposure to the side effects of one type of oil and also get the benefits of different oils.
  4. You could also have two or more different kinds of oils in your kitchen which you could use for different purposes. For example, you could use olive oil for salads, groundnut/rice bran oil for frying, and mustard/soybean/sunflower oil for other cooking purposes. This will let you avail of the health benefits offered by each oil brand.

Each brand was evaluated on parameters including fatty acid composition, palmitic acid, stearic acid, oleic acid, linoleic acid, saturated fatty acids, MUFA, PUFA, trans fats, moisture and insoluble impurities, refractive index, acid value, saponification value, unsaponifiable matter, unsaponifiable matter among others. The brands which were tested included Gemini, Emami, Dhara, Fortune, Gold Winner, Fresh & Pure, Dalda, Freedom, Nature Fresh, Patanjali, Sundrop and Sweeker.

 

To get the latest test results of the best sunflower oil, click here

Related

WHY THIS RICE BRAN OIL SCORES THE HIGHEST?

WHY THIS RICE BRAN OIL SCORES THE HIGHEST?

Rice Bran Oil

Foods cooked with rice bran oil absorb up to 15-20 per cent less oil! Less oil absorbed results in reduced calories, better, lighter tasting food and enhanced flavor and palatability. Consumer Voice team tested 9 popular brands of rice bran oils at an NABL accredited lab to rank the oils as per their performances.

The comparative testing was done by following specified national standards methods and FSS regulations. However, a few parameters were taken from other relevant national standards including IS: 3448-2014 rice bran oil specifications. Each brand was purchased from the retail market, masked and coded before given to the lab for testing.

Why Rice Bran Oil?

Rice bran oil is a naturally occurring source of oryzanol, a nutrient is known to have anti-oxidant, anti-carcinogenic, anti-ulcer, anti-stress, lipotropic, hypothalamic, endocrinological effects and athletic benefits, it also treats nerve imbalance, disorders of menopause and benefits to the skin similar to that of vitamin E. The oil has the best balance of saturated, monounsaturated and polyunsaturated fats as recommended by the American Heart Association and the World Health Organization. It’s the oil of choice for improving serum cholesterol levels and preventing cardiovascular diseases.

Know the best rice bran oil

The 9 tested rice bran oil brands had met the FSSAI standard requirements and thus are safe for consumption. They were found free from argemone oil and adulteration of other oils. All the brands had met fatty acid composition requirements as well. Oryzanol was found well above the specified limit which is a natural antioxidant and is known to reduce the absorption and deposition of low-density lipoprotein (LDL). In a nutshell, rice bran oil is considered to be a heart-friendly oil that might help in lowering cholesterol because it contains the right amount of oryzanol. Read the complete test report here to know the number 1 rice bran oil.

Related