Shopping for groceries, especially cooking oil, can be challenging with the numerous choices available today. The biggest confusion is: which oil is best for Indian cooking? The three most sought-after cooking oils, mustard, rice bran and olive oils, have unique characteristics and benefits.
This guide will compare these three cooking oils to find out which of them is best for Indian cooking.
Rice Bran Oil vs Mustard Oil vs Olive Oil: Which is the Best for Indian Cooking?
Origin and Extraction
● Rice Bran Oil – The oil is extracted from the rice grain’s outer layer, called the bran, which is full of nutrients. The Saffola Tasty oil is one of the popular rice bran oils in today’s market.
● Mustard Oil – This oil needs no introduction and is easily available when shopping for kitchen groceries. It is extracted from mustard seeds and has a sharp flavour and pungent aroma.
● Olive Oil – This oil is extracted from the olive fruit. Depending on the processing and acidity, you will find olive oil in extra-virgin, virgin or pure forms when shopping for kitchen groceries.
Nutritional Profile
● Rice Bran Oil – It is rich in Vitamin E, tocotrienols, tocopherols, monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids and oryzanol. Opting for Saffola Tasty oil will enrich you with 50% extra oryzanol.
● Mustard Oil – It is rich in phytosterols, monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. However, when you shop for groceries, you will come across different brands that may not contain all these nutrients.
● Olive Oil – It is rich in Vitamin E but not as much as rice bran oil, monounsaturated fats and antioxidants. For your list of groceries, you should opt for the freshest olive oil, as its shelf life is short.
Cooking Properties
● Rice Bran Oil – It has a high smoke point, which makes it ideal for high-heat cooking, like baking, frying and sauteing. Its neutral flavour does not interfere with the taste of the dish. Choosing high-quality rice bran oil, like Saffola Tasty oil, will ensure you can implement different cooking methods using this oil.
● Mustard Oil – It has a high smoking point, which makes it suitable for sauteing and frying. While looking for kitchen groceries, you will find that mustard oils have a characteristic strong flavour, which can be overpowering.
● Olive Oil – This oil has a low smoking point and is suitable for sauteing and salad dressing. When you shop for kitchen groceries, you will find that most olive oils impart flavour and depth to dishes.
Health Benefits
● Rice Bran Oil – Antioxidants like oryzanol lower cholesterol and protect the cells from damage. It also helps lower blood sugar levels. Opting for Saffola Tasty oil will help you gain the health benefits associated with this oil.
● Mustard Oil – The presence of monounsaturated and polyunsaturated fats help with improved heart health. It also contains anti-inflammatory, antifungal and antibacterial properties.
● Olive Oil – It lowers LDL cholesterol to reduce the risk of cardiac diseases. Antioxidants may help reduce inflammation and protect from oxidative stress.
To Conclude
With this comparison, it is clear that there is not a single best cooking oil for Indian cooking. You must choose the right type of oil based on your cooking method and personal preference.
Mustard oil imparts a strong, pungent aroma, and olive oil has a low smoking point. Rice bran oil offers a neutral flavour and high smoke point, which are required for cooking a variety of Indian dishes.