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Debunked: 10 Common Myths About Cooking with Mustard Oil

Updated: Oct 19, 2023

Explore the truth behind common misconceptions about cooking with mustard oil. Discover the facts and unlock the secrets to cooking with this versatile and flavorful oil.

Debunked: 10 Common Myths About Cooking with Mustard Oil


Mustard oil has been staple for many cuisines for centuries, especially in Asia. It is popularly known for its numerous health benefits along with its ability to impart a unique flavour to food. However, it has also been the subject of numerous myths and misconceptions. In this article, we aim to debunk 10 common myths surrounding the usage of mustard oil for cooking and shed light on its true qualities.

Myth 1: Cooking with mustard oil is difficult

Cooking with mustard oil is not inherently difficult. Mustard oil has a high smoke point, i.e., 250 degree celsius (480 degrees Fahrenheit), which makes it suitable for cooking at high temperatures. Once it has been heated to its smoking point, it can be used in various cooking methods just like any other oil. Furthermore, advancements in the industry have facilitated the creation of alternative variants of Mustard oil, such as P Mark Light Mustard Oil, that eliminate the need for reaching a high smoke point before cooking.

Myth 2: Mustard oil’s pungency makes it inedible

While mustard oil does have a pungent flavor, it is not inedible. The pungency adds a distinct taste to dishes and is appreciated by many. However, if the taste is too strong for your preference, you can mellow it by heating the oil before use. In addition, technological advancements in the industry have made way for the development of alternative variants of Mustard oil, such as P Mark Light Mustard Oil, which offers significantly reduced pungency.

Myth 3: Mustard oil is harmful to the heart

On the contrary, mustard oil is known for its heart-healthy properties. It contains high levels of monounsaturated fats that help prevent the onset of cardiovascular disease. Diets with high concentrations of these healthy fats can lead to lower levels of body fat and blood pressure, both of which are vital in the fight against cardiovascular disease as well as metabolic syndrome. According to a study published recently in the Journal of Preventive Cardiology, the use of mustard oil as a cooking medium reduced the chances of heart disease such as coronary artery disease (CAD) — the most common type of heart disease — by nearly 70 percent.

Myth 4: Mustard oil increases cholesterol levels

Mustard oil is known to have cholesterol-lowering properties. It contains omega-3 and omega-6 fatty acids, which can help reduce cholesterol levels. These two polyunsaturated fats are essential in diet since the body is unable to produce them. Mustard oil’s cholesterol content is next to none.

Myth 5: Mustard oil is only used in specific regional cuisines

While mustard oil is commonly associated with certain regional cuisines, such as Bengal, Bihar, Assam, Orissa and Nepal, it is not limited to these cuisines. It is used in various cuisines around the world for its unique taste and health benefits. Its versatility allows it to be incorporated into a wide range of dishes, from salads to marinades and dressings. You can explore exciting recipes featuring these dishes here.

Myth 6: Mustard oil is contaminated

Mustard oil is extracted through the ‘kachi ghani’ process. Its unique fatty acid profile is backed by a chemical-free method of manufacturing. For instance, P Mark Kachi Ghani Mustard oil is extracted through a traditional cold-pressed method where the mustard seeds are crushed and pressed without adding any heat or chemicals in the wooden ghani. Further, variants such as P Mark Organic Mustard oil have been certified by AGMARK to be free of conventional pesticides and other byproducts.

Myth 7: Mustard oil contributes to belly weight gain

Mustard oil is an ideal weight loss-aiding oil. According to a report in The British Journal of Nutrition, mustard oil generates heat in the body, also called thermogenesis. The heat produced decreases appetite, which in turn decreases your portion size. Lesser portion size means fewer calories to burn. And the Omega 3 fatty acids also help by giving you a satiated feeling and preventing obesity.

Myth 8: Mustard oil loses its nutritional value when heated for cooking

There is a common misconception that the nutritional value of mustard oil reduces when heated for cooking. While it is true that heating any oil can cause some changes in its composition, mustard oil continues to retain all the nutrients like omega-3 fatty acids, MUFA, PUFA, vitamin E, and natural antioxidants. Furthermore, the introduction of fortified variants like P Mark Fortified Mustard Oil, enriched with Vitamins A, D, and E, provides consumers with a chance to amplify the nutritional value of their cooked food using Kachi Ghani Mustard Oil.

Myth 9: Mustard oil overpowers the flavors of other ingredients

While mustard oil does have a strong flavor, it does not necessarily overpower the flavors of other ingredients. When used in moderation, it can complement and give the dish a unique flavour. Balancing the quantity of mustard oil with other ingredients is key to achieving a good flavour.

Myth 10: The strong smell of mustard oil makes it unappetizing

The smell of mustard oil is indeed strong and distinctive, but it is subjective whether it is considered unappetizing. Many people enjoy the aroma as it adds depth and character to their cooking. Heating the oil before use can help reduce the intensity of the smell.


In conclusion, mustard oil is a powerhouse that deserves its place in every kitchen. It not only adds a unique flavor to dishes but also offers a plethora of health benefits. From being heart-healthy to aiding weight loss, mustard oil has proven itself as a versatile and valuable addition to any kitchen. So, next time you cook, embrace the golden goodness of mustard oil. Elevate your dishes as well as your lifestyle with the unparalleled taste and goodness of mustard oil. Embrace this gift from nature and let mustard oil be the secret ingredient that takes your cooking to the next level.

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