Is mustard really healthy? A deep dive into its nutritional value

Recent research suggests that consuming just one heaped teaspoon of wholegrain mustard a day can help achieve healthy blood glucose and cholesterol levels. This remarkable finding leads many to ask: is mustard really healthy, or is its nutritional reputation just a myth?

Quick Summary

The mustard plant and its seeds offer significant health benefits, including high antioxidant content and beneficial minerals. While prepared mustard provides some nutrients and is often low-calorie, the seeds and leaves are the true nutritional powerhouses. Potential benefits include anti-inflammatory properties, improved digestion, and cholesterol management.

Key Points

• Antioxidant-Rich: Mustard seeds are packed with antioxidants like glucosinolates and flavonoids, which have anti-inflammatory and antimicrobial properties.

• Heart-Healthy Fats: The seeds contain omega-3 fatty acids that can help manage cholesterol levels and reduce inflammation.

• Aids Digestion: Mustard helps stimulate saliva and digestive enzyme production, supporting better digestion and gut health.

• Low-Calorie Condiment: Prepared mustard is typically very low in calories, making it a flavorful alternative to higher-fat condiments like mayonnaise.

• Choose Healthiest Varieties: Opt for whole-grain or homemade mustards to maximize nutrient intake and minimize sodium and added sugar.

• Potential for Blood Sugar Control: Compounds in mustard have shown potential to help regulate blood sugar, but more human studies are needed.

The mustard plant is a versatile and nutrient-rich member of the cruciferous family, related to broccoli, cabbage, and Brussels sprouts. Its edible seeds and leaves have been used for centuries in culinary applications and traditional medicine. Today, modern science is increasingly uncovering the health-supporting properties hidden within this pungent condiment. Beyond a simple flavor enhancer, mustard, particularly in its whole-food forms, offers a surprising array of nutritional benefits that can contribute positively to a balanced diet.

The Nutritional Powerhouse: Mustard Seeds and Leaves

Mustard's health benefits primarily stem from its seeds and leaves, which are rich in specific compounds and nutrients.

• Antioxidants and Glucosinolates: Mustard is an excellent source of antioxidants, including glucosinolates, flavonoids, and carotenoids. When mustard seeds are damaged by chewing, the glucosinolates are converted into isothiocyanates, potent compounds with anti-inflammatory, antimicrobial, and even potential anticancer effects. Sinigrin, another glucosinolate, is responsible for the characteristic pungent taste and may also offer anti-inflammatory properties.
• Essential Minerals: Mustard seeds are packed with essential minerals like selenium, magnesium, calcium, and manganese. Selenium is crucial for thyroid function and acts as an antioxidant, while magnesium is vital for nerve and muscle function and regulating blood pressure.
• Vitamins: Mustard leaves are an outstanding source of vitamins A, C, and K, contributing significantly to daily nutritional needs. Vitamin C supports the immune system, vitamin K is essential for blood clotting and bone health, and vitamin A is crucial for vision and skin health.
• Fiber and Protein: Mustard seeds are a good source of dietary fiber, which aids digestion and promotes gut health. They also contain a notable amount of protein, making them a valuable addition to plant-based diets.

Health Benefits of Mustard in Your Diet

Adding mustard to your diet, especially in its less-processed forms, can offer several science-backed health benefits.

Supporting Heart Health

Mustard seeds and oil contain omega-3 and omega-6 fatty acids, which are beneficial for heart health. Omega-3s can help reduce inflammation and lower bad (LDL) cholesterol levels while increasing good (HDL) cholesterol. A 12-week study found that daily consumption of wholegrain mustard significantly decreased blood cholesterol levels in participants.

Regulating Blood Sugar

Some research indicates that mustard may play a role in managing blood sugar levels. A low-carb condiment, mustard seeds have a minimal impact on blood sugar spikes. A decoction of mustard greens, when taken with diabetes medication, showed a more significant blood-sugar-lowering effect in a small human study. This suggests potential, but more research is needed to understand the effects of consuming standard amounts.

Aiding Digestion and Inflammation

Mustard has long been used in traditional medicine to aid digestion. It stimulates saliva production and the release of digestive enzymes, which can help break down food more efficiently. The anti-inflammatory properties found in mustard compounds, like isothiocyanates, may also help reduce inflammation associated with conditions like psoriasis and contact dermatitis, as observed in animal studies.

Not All Mustards Are Created Equal

While mustard seeds and greens are clearly beneficial, the health profile of prepared mustard can vary significantly depending on the ingredients and processing. Below is a comparison of different types of prepared mustards.

Mustard Type	Key Ingredients	Nutritional Profile	Health Considerations
Yellow Mustard	Yellow mustard seeds, vinegar, water, turmeric, salt	Very low-calorie (approx. 3 kcal per tsp), contains turmeric's curcumin.	High sodium content in some brands. Minimal nutrient contribution per serving due to small quantity consumed.
Dijon Mustard	Brown or black mustard seeds, white wine or vinegar, salt, spices	Slightly higher calories than yellow mustard (up to 10 kcal per tsp)..	Higher sodium content is common. The pungent flavor comes from the conversion of sinigrin.
Wholegrain Mustard	Whole or coarsely ground seeds, vinegar, water, spices	Retains more fiber and nutrients from the whole seeds.	Can be lower in sodium than other types if made simply. Contains more of the beneficial compounds found in the seeds.
Spicy Brown Mustard	Brown mustard seeds, vinegar, water, spices	Similar to Dijon but with a spicier kick from the brown seeds.	Sodium levels vary by brand. Provides more of the natural properties of brown mustard seeds.

For the healthiest options, look for mustards with minimal ingredients, low sodium, and no added sugars or preservatives. Making your own mustard at home is the best way to control the ingredients and maximize nutritional benefits.

Cautions and Side Effects

Though generally safe for most people in typical dietary amounts, there are some precautions to consider.

Potential Allergies

Mustard allergies are not uncommon and can cause mild to severe reactions, from skin rashes to breathing difficulties. Those with allergies to mugwort pollen, nuts, or legumes may be at higher risk.

Expressed Mustard Oil and Erucic Acid

Expressed mustard oil, created by pressing mustard seeds, is not approved for use as a cooking oil in some countries, like the U.S., due to its high erucic acid content. Studies on animals in the 1970s linked high erucic acid to heart and kidney issues, though human research is less conclusive. Essential mustard oil, produced by distillation, is a different product and is considered safe for food use.

Other Concerns

Consuming very large quantities of mustard, such as concentrated extracts, can lead to digestive upset, diarrhea, and inflammation. Topical application of mustard for extended periods can cause skin irritation or blisters. Uncooked mustard seeds and leaves also contain goitrogens, which can affect thyroid function in high amounts for those with pre-existing issues.

Conclusion

So, is mustard really healthy? The short answer is yes, with some important caveats. The seeds and leaves of the mustard plant are truly a nutritional powerhouse, rich in antioxidants, vitamins, minerals, and beneficial plant compounds. These elements have been linked to anti-inflammatory effects, better heart health, and improved digestion. Prepared mustard, while not as nutritionally dense due to the small quantities consumed, remains a low-calorie alternative to fattier condiments. To maximize health benefits, opt for whole-grain or homemade mustards with simple ingredients and be mindful of added sodium and sugar. By making informed choices, you can ensure that this classic condiment not only adds a kick to your meals but also contributes positively to your overall health.

For more detailed information on healthy eating, consider visiting a resource like the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

Which type of mustard is the healthiest?

Wholegrain or homemade mustard is generally considered the healthiest option because it retains more fiber and nutrients from the whole seeds. Look for varieties with simple, natural ingredients and low sodium content.

Can mustard seeds help lower cholesterol?

Yes, research has shown that mustard, particularly wholegrain varieties, can help achieve healthy cholesterol levels. The omega-3 fatty acids in mustard seeds may help reduce bad (LDL) cholesterol.

Is prepared yellow mustard healthy?

Prepared yellow mustard is low in calories and can be a healthier alternative to other condiments. However, it is typically high in sodium, and the processing can diminish some nutrients compared to whole seeds.

Are there any side effects to eating mustard?

For most people, eating mustard in normal dietary amounts is safe. However, consuming large, medicinal quantities or applying it topically for extended periods can cause side effects like digestive upset or skin burns. Allergies to mustard also exist.

How does mustard help with digestion?

Mustard seeds contain fiber and stimulate the production of digestive enzymes, which aid in breaking down food more efficiently. This can support digestive health and promote gut regularity.

Is mustard anti-inflammatory?

Mustard contains compounds like isothiocyanates and sinigrin that have demonstrated anti-inflammatory effects in studies, particularly in concentrated forms.

Are mustard greens healthy?

Yes, mustard leaves are very healthy and rich in vitamins A, C, and K, as well as calcium and folate. They can be cooked or eaten raw in salads for a nutritional boost.