Edible oil consumption in India is largely community-driven, varying by region based on traditional cooking habits, local availability, and climatic conditions. This interdependence of agriculture, culinary traditions, and health forms a virtuous cycle. For instance, in the northeastern, northern, and eastern regions, mustard oil is popular for its pungent flavour, integral to local cuisine. However, traditional oils are increasingly replaced by non-native oils like soybean, sunflower, and safflower. The choice of vegetable oil significantly impacts health, yet there’s a mix of accurate and misleading information about what constitutes a healthy oil. Hence, selecting the right vegetable oil has become a challenging task.
Healthy oil should be cholesterol- and trans-fat-free, low in saturated fatty acids (SFA), and high in monounsaturated fatty acids (MUFA) and polyunsaturated fats (PUFA). It should ideally offer a balanced ratio of essential fatty acids, Omega-6 (n-6) and Omega-3 (n-3), and a high smoke point (>200°C). Mustard oil checks nearly all these boxes, making it a stellar choice for the kitchen. Though high doses of erucic acid in mustard oil have shown adverse effects in rats, they are safe for humans. The recommended maximum erucic acid content in edible oils is 2%. Canola oil, a close cousin in the brassica family, provides similar health benefits while containing less than 2% erucic acid.
Cold-pressed traditional edible oils are ideal as they contain antioxidants that prevent rancidity and off odors. Mustard oil, especially in its raw form known as kachhi ghani, has been a staple for centuries. However, the advent of refined and exotic oils has shifted consumer preferences. These oils, extracted using heat or solvents, are high in PUFAs, particularly omega-6 fatty acids, and are unsuitable for Indian cooking or long-term storage. Additionally, consuming these oils disrupts the omega-6 to omega-3 ratio in our bodies, as most non-native oils are omega-6 heavy. This imbalance can have adverse health effects, making traditional oils a better choice for maintaining dietary harmony.
Omega-3 and Omega-6 are polyunsaturated fatty acids, and their ratio is a crucial health indicator. This balance influences chronic inflammation, linked to coronary heart disease (CHD), diabetes, and certain cancers. Omega-6 fatty acids tend to promote inflammation, while omega-3 fatty acids help reduce it. A high ratio, with more omega-6, is thought to increase inflammation, whereas a balanced ratio reduces it. Omega-3 is less common in foods compared to omega-6. Good sources of omega-3 include oily fish like salmon and mackerel, walnuts, flax seeds, chia seeds, soybean, fenugreek seeds, mustard, and leafy vegetables. In northern states, fish consumption is lower due to religious constraints, taste, higher prices, and limited availability. Nuts and oilseeds are mainly consumed in winter. Hence, achieving a balanced ratio of essential fatty acids from a single food source is a tall order.
Non-native oils, available in a highly refined, almost clear, and colorless form – often fortified with vitamins – are nutritionally inferior to traditional oils. Despite this, aggressive marketing with dubious health claims has allowed them to penetrate the Indian market. Rather than just substituting traditional oils, the focus should be on transforming dietary habits and lifestyle choices. Obesity, lack of physical activity, and poor dietary choices are major contributors to heart disease. Thus, embracing a healthy diet and regular exercise is essential. When choosing cooking oils, the fatty acid composition must be considered to achieve the right omega-3 and omega-6 ratio. The following table clearly demonstrates the superiority of mustard oil, followed by canola oil, flaxseed oil, and soybean oil.
The battle for healthier living starts in the kitchen. Embracing traditional oils like mustard and canola, which align with our dietary and culinary heritage, can significantly enhance our health. Non-native oils, despite their flashy marketing, fall short in nutritional value and can disrupt our essential fatty acid balance. Combating heart disease and other chronic ailments hinges on our choices – shifting back to nutrient-rich, traditional oils, coupled with a balanced diet and active lifestyle. It’s time to reclaim our health by making informed decisions, honouring our culinary traditions, and recognizing that true wellness is rooted in simplicity and authenticity. Choose wisely, eat smart, and let your kitchen be the cornerstone of a healthier future.
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