Good Fats Are Essential, and Mustard Oil Gets the Omega Ratio Right

Research increasingly suggests that the question was never how much fat you eat, but which fat, and in what balance. The quality and composition of the fat you cook with every day may matter more than most people realise.

This post walks you through what the research says, and why the fatty acid profile of your cooking oil is worth paying attention to.

Please note: The information here is educational in nature. It is not medical advice, and should not replace guidance from a qualified healthcare professional.

Why Dietary Fat Plays an Important Role

Let's start with the basics, because a lot of well-meaning advice has muddied this.

Dietary fats are not just a source of energy. According to nutritional science, they function as structural building blocks of the body, carry fat-soluble vitamins, are involved in vital physiological processes, and are considered important for a number of biological functions including growth and development.

Some specific roles that research has identified:

• Fat and vitamin absorption. Fat is a carrier for the fat-soluble vitamins A, D, E and K, and supports their absorption in the intestine. Eating certain vitamins without any fat in the same meal may reduce how well your body absorbs them
• Fat and brain composition. Research indicates that a significant portion of the brain is composed of fat. Some studies suggest that the type of dietary fat consumed may influence aspects of brain health over time, though this is an active area of research
• Fat and hormone production. Fats serve as raw materials for building certain signalling molecules and hormones. Adequate fat intake is considered important for supporting hormonal balance, though the relationship is complex
• Fat and cognitive function. Some research suggests that diets with a good intake of monounsaturated fats and omega-3s may be associated with supporting brain function over time, though findings across studies are not uniform

The picture that emerges from current research is not that fat should be maximised, but that removing fat from the diet entirely — and replacing it with refined carbohydrates — may not have delivered the health benefits that were expected.

Omega-3, Omega-6, Omega-9: What Each One Does

Not all dietary fats work the same way. The three you'll hear most about are:

Omega-3 (essential, anti-inflammatory in nature) Alpha-linolenic acid (ALA), the plant-based omega-3, cannot be synthesised by the body and must come from food. Research suggests omega-3 fatty acids may support heart health, help modulate inflammation, and play a role in brain function. They are considered essential fatty acids.

Omega-6 (also essential, but widely overconsumed) Omega-6 is equally essential — your body cannot make it either. It plays a role in brain function, cell membrane structure, and normal growth and development. The concern raised in research is not about omega-6 itself, but about the dramatically high quantities found in modern diets, primarily from refined seed oils — and how this imbalance relative to omega-3 may affect the body's inflammatory response over time.

Omega-9 (conditionally beneficial) Omega-9 fatty acids are monounsaturated fats that the body can produce in limited amounts. The most studied one is oleic acid — the primary fat in olive oil. Research suggests that diets containing higher levels of oleic acid may be associated with favourable outcomes for cardiovascular health and inflammation markers.

Why the Omega-6:Omega-3 Ratio May Matter

Here is where cooking oil choices become genuinely worth thinking about.

Several researchers have noted that human beings appear to have evolved on a diet with an omega-6 to omega-3 ratio of approximately 1:1, while modern Western diets are estimated to have a ratio of 15:1 to 16.7:1. Excessive amounts of omega-6 polyunsaturated fatty acids and a very high omega-6/omega-3 ratio, as found in today's Western diets, have been associated in some studies with a higher risk of cardiovascular disease, inflammatory conditions, and autoimmune diseases. Increased omega-3 intake, by contrast, has been associated with suppressive effects on some of these pathways.

The important practical takeaway: some widely used seed oils in Indian kitchens — refined sunflower, corn, and soybean oil — carry omega-6:omega-3 ratios estimated between 60:1 and 77:1. This doesn't mean they are harmful in small quantities, but as a daily cooking oil used in quantity over years, their fatty acid balance is worth considering.

What the Fatty Acid Profile of SatRas Yellow Mustard Oil Looks Like

Standard mustard oil already compares favourably to most seed oils on this measure. Mustard oil contains approximately 60% monounsaturated fatty acids, about 21% polyunsaturated fats — including roughly 6% omega-3 (ALA) and 15% omega-6 (linoleic acid), giving it a naturally lower omega-6:omega-3 ratio than most common cooking oils.

SatRas Wood-Pressed Yellow Mustard Oil offers an omega-6 to omega-3 ratio of 1.5:1, one of the most balanced profiles of any cooking oil available in India.

This places it considerably closer to the ancestral dietary ratios that nutritional researchers often reference as a point of comparison. It does not guarantee any specific health outcome, but from a fatty acid composition standpoint, it is a meaningfully different oil than most of what sits on supermarket shelves.

Because SatRas uses wood-pressing in traditional Kolhu (wooden churners) at temperatures below 49°C, with no solvents, no bleaching agents, and no chemical refining, the fatty acid profile that exists in the seed is, to the extent possible, preserved in the bottle.

The Oleic Acid Profile of SatRas High Oleic Mustard Oil

SatRas High Oleic Mustard Oil is pressed from the Raya Hisar 1706 mustard variety developed by scientists at Chaudhary Charan Singh Haryana Agricultural University (CCS HAU), Hisar. This variety was specifically bred to improve oil quality by increasing oleic acid content.

This variety naturally contains double the oleic acid of regular mustard oil — making oleic acid (omega-9) the defining characteristic of this oil.

Why is that relevant? Research suggests that oleic acid may support several aspects of health:

• Some studies indicate it may help suppress certain inflammatory signalling pathways
• Research suggests it may contribute to favourable changes in LDL and HDL cholesterol, though individual responses can vary
• A growing body of literature associates diets rich in oleic acid — notably the Mediterranean diet — with lower rates of cardiovascular disease and some inflammatory conditions
• Some research points to a potential role for oleic acid in supporting insulin sensitivity and endothelial function.

It is also worth noting that this variety has a significantly lower erucic acid content than standard mustard oil , addressing a concern that has historically surrounded mustard oil consumption in certain quantities.

For everyday cooking, this oil offers a more stable, moderately aromatic profile suitable for higher heat applications such as frying, alongside its more favourable oleic acid content.

A Note on Wood-Pressing

The method of extraction affects what actually reaches your plate.

High-heat processing and solvent extraction — used in most commercially refined oils — can degrade healthy fatty acids, and reduce natural antioxidant compounds including vitamin E. SatRas presses its oils slowly in wooden Kolhus at temperatures below 49°C, with no chemicals used at any stage.

This means the oil's natural composition is better preserved through the extraction process — so what you're cooking with more closely reflects the fatty acid profile of the seed itself.

Which SatRas Oil for Which Purpose

Both oils are nutritionally distinct and serve slightly different roles:

For families looking at balanced everyday cooking, either oil — or both used in rotation — offers a fatty acid profile that is meaningfully better than most refined seed oils commonly available in India.

In Summary

Dietary fat has a well-established role in the functioning of the body — from vitamin absorption to cell membrane structure to hormone production. The type and balance of fat, particularly the omega-6 to omega-3 ratio, is an area of active research, with a growing body of evidence suggesting that the ratios found in modern refined seed oils may not be ideal for long-term health.

SatRas wood-pressed mustard oils offer a genuinely different fatty acid profile:

• The Yellow Mustard Oil carries an omega-6:omega-3 ratio of 1.5:1 — among the most balanced of any commonly used cooking oil in India.
• The High Oleic Mustard Oil, pressed from the HAU-developed Raya Hisar 1706 variety, contains double the oleic acid of standard mustard oil, alongside low erucic acid content.
• Both are wood-pressed below 49°C, with no chemicals, additives, or preservatives.

If you'd like to explore these oils, you can find the SatRas Wood-Pressed Yellow Mustard Oil and the SatRas High Oleic Mustard Oil at satras.in.

Frequently Asked Questions

Q1. Why does the omega-6 to omega-3 ratio in cooking oil matter?

Research suggests that omega-6 and omega-3 fatty acids compete for the same metabolic enzymes in the body. When omega-6 is present in significantly higher quantities — as it is in many modern refined seed oils — some studies indicate that this may contribute to a pro-inflammatory environment over time.

Q2. What is the fatty acid profile of SatRas Yellow Mustard Oil?

SatRas Yellow Mustard Oil has an omega-6 to omega-3 ratio of 1.5:1 — one of the most balanced profiles of any cooking oil available in India. For reference, common refined oils like sunflower or corn oil may carry ratios estimated at 60:1 to 77:1 in favour of omega-6. This is a compositional fact about the oil; it does not constitute a claim that the oil prevents or treats any condition.

Q3. What makes the High Oleic variety different from regular mustard oil?

SatRas High Oleic Mustard Oil is pressed from the Raya Hisar 1706 variety, developed at CCS HAU, Hisar, and released in 2023. It naturally contains double the oleic acid (omega-9) of standard mustard oil, and has low erucic acid levels. 

Q4. Is wood-pressed mustard oil better than refined mustard oil?

From a fatty acid preservation standpoint, wood-pressing at low temperatures (below 49°C, in SatRas's process) is likely to retain more of the oil's natural healthy fatty acids and antioxidants than high-heat refining or solvent extraction.

Q5. Can I use SatRas mustard oil for everyday Indian cooking?

Yes. Mustard oil has a smoke point of approximately 250°C, making it suitable for tadka, sautéing, shallow frying, and deep frying. The Yellow Mustard Oil has a mild aroma suited to most Indian cooking styles. The High Oleic variant offers a stable profile suited to higher-heat applications. Both are FSSAI-compliant, free of additives, preservatives, and chemical processing. As with any oil, moderation and dietary variety are advisable.

This content is for informational purposes only and does not constitute medical or dietary advice. Please consult a qualified healthcare professional before making significant changes to your diet.

Questions? Write to us at care@satras.in or call 9034911109.