Mustard Oil vs. Canola Oil: Dietitian Reveals Best Choice for Your Health

• Mustard oil, a traditional Indian cooking staple, offers a good balance of monounsaturated and polyunsaturated fats, omega-3s, and erucic acid, beneficial for heart health and digestion.
• Canola oil, extracted from white mustard, is light, heart-friendly, low in saturated fat, and contains omega-3 and omega-6 fatty acids, making it suitable for cholesterol and high blood pressure patients.
• A key difference is processing: mustard oil is generally less processed, while canola oil is refined, which can reduce some nutrients.
• The choice of oil depends on cooking method; mustard oil is ideal for high-heat Indian cooking, while canola oil suits salad dressings, light cooking, and baking.
• Dietitian Ranjana Singh suggests mustard oil for daily cooking and canola oil in limited quantities, advising consultation with a doctor for pre-existing medical conditions.

Why It Matters: Mustard oil is generally preferred for daily Indian cooking due to its health benefits and less processing.