Mustard oil, popularly called sarson ka tel, is one of the most important items in the Indian kitchen and in Ayurvedic medicine as well. Sarson oil is not just any ordinary cooking oil, as it is especially known for its bright golden-yellow color and pungent smell. It has become a part of Indian cultural practice as well. This oil is well-known for its multiple health benefits that help people stay fit.
However, today’s modern research and strict food guidelines have created some scepticism around sarson oil. Often, some weird questions come from people. Is mustard oil good for heart health? Can we safely use mustard oil for daily cooking?
In this article, we want to solve such myths and uncover the truth regarding the oil and its benefits. This will help everyone to understand whether they can use mustard oil or not. Let’s start.
Myth 1: Mustard Oil is Bad for the Heart Due to Erucic Acid
The Origin: In the 1970s, laboratory experiments on rats showed that a diet of erucic acid (a monounsaturated fatty acid found in mustard seeds) caused myocardial lipidosis (accumulation of fat in heart tissue). As a result, Western regulators (US FDA) have classified mustard oil as "For External Use Only".
The Medical Fact: In humans, erucic acid is metabolised completely differently than in rodents. In South Asia, hundreds of millions of people use cold pressed mustard oil in their diet. Several studies couldn’t find a correlation between the traditional use of mustard oil and the incidence of cardiovascular diseases.
On the contrary, cold pressed sarson oil contains significant amounts of Alpha-Linolenic Acid (Omega-3), an essential fatty acid which decreases LDL ("bad") cholesterol, lowers blood pressure and overall cardiovascular disease risk.
Learn the key signs of pure sarson ka tel and make a smarter purchase by reading our detailed article: How to Choose Pure Mustard Oil in the Market.
Myth 2: Mustard Oil Causes Arterial Blockages and High Cholesterol
The Myth: Because of its highly viscous texture and pungency, sarson oil is more prone to artery-clogging than even the most refined of vegetable oils.
The Medical Fact: Mustard oil is one of the lowest oils in terms of saturated fat content. This oil has an excellent fatty acid profile with:
- 60% Monounsaturated Fatty Acids
- 21% Polyunsaturated Fatty Acids
- 12% Saturated Fatty Acids
Nutritionists recommend that the ratio of Omega-3 to Omega-6 Fatty Acids should be between 1:1 and 1:2. Mustard oil contains a balance of these two acids that clean the arteries of cholesterol deposits instead of forming them.
Myth 3: Refined Oils Are Healthier Than Cold Pressed Kachi Ghani Oil
The Myth: Refined, clear cooking oil is very pure and healthy and that our modern digestion can benefit from it much more than from anything else.
The Medical Fact: The refining process removes most of the natural healthy substances and creates new dangerous Trans-Fatty Acids. Refined oils can only be produced with several steps, i.e. chemical solvent extraction, bleaching, and deodorising. The processes involved destroy natural Vitamin E, antioxidants, and glucosinolates in the oil. As a result, the oil has been completely stripped of its nutrients and is also very unhealthy.
The traditional cold pressed (i.e. Kachi Ghani) extraction technique does not involve high temperatures. So it preserves natural bioactive compounds, allyl isothiocyanate (a strong antimicrobial substance), and pure cardiovascular benefits without using chemicals.
Myth 4: Mustard Oil Cannot Withstand High-Heat Indian Cooking
The Myth: Heating sarson oil produces toxic smoke and destroys its nutritional value.
The Medical Fact: Mustard oil has a very high smoke point (~250°C / 480°F). This makes sarson oil suitable for all types of frying, such as deep frying, sautéing and Indian tadka (tempering). When heated to the smoking point, cold pressed mustard oil not only eliminates its sharpness but also preserves healthy fatty acids without converting them into harmful free radicals.
Read our complete guide, Mustard Oil vs Refined Oil: Which Is Best?, to make a healthier choice for your everyday cooking.
Myth 5: Mustard Oil is Too Harsh for Skin and Hair Care
The Myth: Because of the natural stinging it contains, mustard oil is poisonous to the skin.
The Medical Explanation: The sting you feel in mustard oil is from a natural compound called Allyl Isothiocyanate. This powerful ingredient is antibacterial, anti-fungal and increases circulation to the area it is applied to. Sarson oil is great for scalp massage and warm-up routines. It can also help get rid of dandruff and prevent fungal infection on the skin. A patch test is recommended on highly sensitive skin.
How to Identify Pure Kachi Ghani Mustard Oil at Home
Nowadays, adulteration has become very common among dishonest shop owners. That is why you must learn to identify pure kachi ghani sarson ka tel. Once you learn this, you will get the pure oil with 100% benefits.
- Smell & Eye Test: Pure cold pressed oil has a pungent smell, and when you smell it, your eyes will water a little bit. If it doesn’t have a strong smell, it is probably mixed with other oils or highly refined.
- Freezing Test: Take some oil in a glass and put it in the refrigerator for 2-3 hours. If it is pure mustard oil, it will remain liquid. If you notice any white flakes or hardened oil, it means that it has been adulterated with cheap palm oil or paraffin wax. This test is very helpful to detect adulteration with solid oils.
- Rub Test: Rub some oil in your palm. Pure sarson oil doesn’t leave any artificial sticky feeling or smell. If it does, then it is not pure mustard oil.
Want to try a delicious traditional vegetable recipe? Read our guide, Mixed Vegetable Sabzi Cooked in Mustard Oil, for a flavorful homemade meal.
Turns out centuries of traditional cooking got it right after all. Cold-pressed mustard oil is a superfood that is rich in antioxidants and good for the heart. It is the best cooking oil for everyday use because it has zero trans fats. But sarson oil is not just for the kitchen. You can also find out how to use mustard oil on skin and hair to get traditional beauty secrets. With its key benefits for heart health, immunity, and overall wellness, mustard oil is the right option to swap out chemically processed oils.