By: Toshita Sahni
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In India, many types of cooking oil are available in the market. We also have a longstanding culinary tradition of using desi ghee (a type of clarified butter) and mustard oil.
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Wondering how to make a healthy choice? We asked consultant nutritionist Rupali Datta to weigh in on the ghee versus mustard oil debate. Here are the key takeaways.
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As per nutritionist Rupali Datta, "Mustard oil is said to be healthier than ghee because it stands out in terms of its fatty acids profile."
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Mustard oil has more "healthy" monounsaturated fats and polyunsaturated fats than ghee. Saturated fats, which are bad for heart health, make up 60-70% of ghee.
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This doesn't mean you must stop consuming ghee and only have mustard oil. Both have specific uses and can be consumed in particular quantities.
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Experts advise using ghee for deep frying since it has a slightly higher smoke point than that of mustard oil.
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Note that some types of desi ghee sold in the market may be adulterated with vanaspati ghee, which is high in harmful trans fat. Buy from trusted sources only.
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The healthiest way to use oil for cooking is to opt for a specific combination of different types.
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In its Manual of Dietary Guidelines For Indians, the National Institution Of Nutrition recommends combinations of groundnut, sesame, canola, mustard and other oils.
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Following these guidelines can ensure a good balance of fatty acids that your body needs. The total recommended intake of cooking oil per person per month is 500 grams.
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For more important details,
read the full article
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