Mustard oil is definitely an interesting choice for cooking, especially in Indian kitchens. You’ve hit on many of its key benefits and concerns! So, first off, in Ayurveda, mustard oil is known for its warming properties. This makes it quite useful for balancing kapha dosha, which can often create heaviness or sluggishness. Its pungent (katu) taste is believed to stimulate digestion, which is why it’s linked to better digestion. Still, let’s not get carried away — moderation is important.
You’re right about mustard oil being high in monounsaturated fats (MUFAs) and some polyunsaturated fats (PUFAs), which are considered heart-healthy. They help reduce “bad” LDL cholesterol without significantly lowering “good” HDL cholesterol, benefiting overall heart health. But you’ve also heard right about erucic acid; it’s a naturally occurring compound in mustard oil, both praised and criticized. High consumption of erucic acid has been linked to heart issues in animal studies, but there’s no definitive consensus on its effects in humans when consumed in normal dietary amounts.
Regarding its stability during high-heat cooking, mustard oil has a relatively high smoke point, around 250°C (482°F), which actually makes it pretty suitable for frying and sautéing. It generally retains its nutritional properties at high temperatures, though excessive heating can deteriorate its quality — like most oils. So, avoid smoking it up too much, yeah? The strong flavor you mentioned can be a plus or a minus - it might overpower delicate dishes, but adds depth to robust flavors, typical in Indian cooking.
As for side effects, some folks might experience digestive discomfort or allergies when starting to use mustard oil, especially if it’s new to them. For kids or elderly people, it’s usually safe, but moderation wins again. If in doubt, especially because of specific health concerns like allergies, consult a dietitian.
Quality wise, look for cold-pressed mustard oil (often labeled as “kachi ghani”) which is considered more beneficial. Some brands might adulterate oils, so check labels for purity.
All in all, I’d say using mustard oil in moderation while listening to your body’s response is the way to go. Maybe don’t completely replace other oils, but rotate it with other healthy options, and you should be in good shape!
