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Mustard oil or groundnut oil -- which is healthier? (Diet query of the day)

We tell you which cooking oil is better for your health.

mustard and groundnut oil

Read this in Hindi.

I want to know which oil is best-suited for cooking Indian food. I want to use either mustard or groundnut oil. Which of these is healthier?

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According to nutritionist Neha Chandna, 'Both are healthy but I would say do not overuse mustard oil as it contains erucic acid which is toxic to the body if consumed in excess. It is always better to have blend oils or change oils every month. You can opt for groundnut oil, sunflower, safflower, olive oil, etc.' Olive oil also has benefits for your hair and skin.

Since Indian food is generally cooked at high tempreture hence the oil should have a high smoke point so that it does not breakdown easily and give bad odour. 'Oils with higher smoke point are sunflower, safflower, soybean, rice bran, peanut, sesame, mustard and canola oil. Olive oil has a medium smoke point hence cannot be used to very high temperature cooking. It is best for saut ing and salads,' adds Neha.

Blend oil combinations:

Rice bran + olive oil or rice bran + sunflower/safflower oil are a few combinations. You can choose any brand which has ready blends or use two oils separately or rotate the oils every two months. Read more about selecting the right cooking oil.

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