Growing up, my mom always cooked with ghee and mustard oil – they’re like the dynamic duo of oils in Indian cuisine! I’ve gotten pretty familiar with how they compare over the years.
Ghee has this rich, nutty, almost buttery taste since it’s clarified butter. It’s pretty mellow so it goes well in all kinds of dishes, both sweet and savory. Mustard oil’s much more pungent and spicy – straight up sinus-clearing! Not surprising since it comes from the mustard seeds directly. You definitely get that kick of mustard flavor.
When it comes to high heat cooking, ghee is my go-to. It has a higher smoke point than mustard oil so you can crank up the heat for frying without it burning as quickly. I learned the hard way after some burnt mustard oil flavors ruined a batch of pakoras. Not making that mistake again!
Nutrition-wise, they both have some good and bad points. Ghee has more saturated fat but also vitamins A, D, E and K. Mustard oil is lower in saturated fat and has heart-healthy fats like monounsaturated and omega-3s. But it also contains something called Erucic acid that you have to watch out for.
In Ayurvedic medicine, they use ghee to build strength and immunity while mustard oil is good for skin health and keeping the body warm. No clue if that’s legit, but they’ve clearly stood the test of time!
This cross-sectional study1, conducted in Jodhpur, India, aimed to compare the effects of mustard oil versus ghee intake on coronary heart disease (CHD) history. The researchers selected 137 adults aged 40-80 years based on their typical dietary consumption of either mustard oil or ghee, excluding those with other CHD risk factors. The participants were divided into a predominantly mustard oil group (n=75) and a predominantly ghee group (n=62). CHD history was evaluated through medical documentation and electrocardiograms (ECGs). Lipid blood profiles were also analyzed.
The results revealed that CHD history was higher among the mustard oil group (50.9%) compared to the ghee group, although this difference was not statistically significant. Regardless of dietary fat intake, CHD odds were 32.2% higher in males than females. CHD history showed significant positive correlation with blood levels of triglycerides, total cholesterol, LDL, VLDL, and ratios of TC/HDL and LDL/HDL. It was negatively correlated with HDL levels. Mustard oil intake positively correlated with CHD history, especially among female participants. The LDL/HDL ratio proved to be the strongest predictor of positive CHD history.
Overall, the study indicates that increased mustard oil consumption may adversely impact CHD risk, while ghee may not be as harmful as commonly believed. However, limitations include the small sample size from only one Indian city. Larger studies across diverse regions are warranted to confirm these preliminary results suggesting mustard oil could potentially increase CHD risk to a greater degree than ghee.
In essence, this small study found mustard oil intake correlated with higher CHD risk compared to ghee in an urban Indian population, contradicting widespread beliefs about the harms of saturated fats from ghee.
For me, I keep both oils stocked for different purposes. I use ghee more often though – I’m a sucker for that nutty flavor. And it’s way easier to find than mustard oil at regular grocery stores. But mustard oil definitely has its time and place, especially when I’m cooking up traditional Indian food. Just depends what flavors you enjoy!
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