When it comes to cooking and health-conscious eating, edible oil plays a key role. Cooking oils not only add flavour and taste to dishes but also play a crucial role in improving your overall well-being. There are several oil options available, the two most popular categories are cold-pressed oils and regular (refined oils). And the debate between which one is right for cooking and good for health always persists. Both serve as a cooking medium; their differences in processing, nutritional value, chemical and physical properties make them unique. Explore this article to know more about the difference between the two, which is healthier, and how to choose the right type of oil.
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What is Cold Pressed Oil?
Cold pressed is an extraction method that comprises crushing seeds or nuts to obtain oil without the use of heat or harsh chemicals. To produce in large quantities mechanical press is used to extract oil while maintaining the temperature below 49°C or 120°F. This process assures that oils retain their natural taste, flavour, aroma, colour, nutrients and antioxidants are preserved.
Cold-pressed oil varieties include:
- Cold-pressed coconut oil
- Cold-pressed sesame oil
- Cold-pressed olive oil
- Cold-pressed mustard oil
- Cold-pressed groundnut (peanut) oil
What is Regular (Refined) Oil?
Regular oil, on the other hand, is labelled as refined or processed oil, which undergoes heating, chemical treatment and deodorising to extract and purify the oil. Although it results in a loss of essential nutrients and taste, this process extends the shelf life. The process of extracting oil includes:
Solvent extraction (mostly using hexane)
Degumming, neutralising, bleaching, and deodorising
These extraction steps help to get rid of impurities, but they also remove essential nutrients and flavouring elements.
Also Read: Soybean Oil: 5 Healthy Reasons To Add This Vegetable Oil In Your Daily Meal Plan
Examples of Regular Oils:
- Refined sunflower oil
- Refined soybean oil
- Canola oil
- Different Vegetable oil blends
Key Differences Between Cold-Pressed and Regular Oil
| Feature | Cold Pressed Oil | Regular (Refined) Oil |
| Processing | Mechanically pressed, low heat | Chemically extracted, high heat |
| Nutrient Retention | High (vitamins, antioxidants, enzymes) | Low due to heat and chemical loss |
| Shelf Life | Shorter | Longer (due to additives) |
| Taste & Aroma | Rich, natural, | Neutral or altered |
| Smoke Point | Lower | , Higher (suitable for deep frying) |
| Cost | Higher | More economical |
Health Benefits of Cold-Pressed Oil
Packed With Antioxidants
Cold-pressed oil retains essential vitamin E and polyphenols, both of which are potent antioxidants. The storehouse of antioxidants aids in fighting oxidative damage caused by free radicals and enhances overall health.
Heart-Healthy Fats
Cold pressed oils such as olive oil, sesame oil are heaped with an abundance of monounsaturated and polyunsaturated fats (MUFA & PUFA). These healthy fats reduce the bad cholesterol levels and are beneficial for optimising cardiovascular health.
Anti-Inflammatory Effects
Cold-pressed oils possess anti-inflammatory qualities that are valuable in easing inflammation and improving metabolic function and health.
Promotes Skin/ Hair Health
Cold-pressed oil is imbued with nutrients like vitamin E and antioxidants that are valuable in uplifting skin health. These oils confer moisturising and nourishing effects, supporting healthier skin and shinier hair. A few cold-pressed oil, like coconut oil or almond oil, is used extensively in skincare and hair care routines.
Is Cold-Pressed Oil Healthier?
Cold pressed oil is considered a healthier choice for cooking in terms of its dense nutrient profile, purity and overall health benefits. However, there are a few cases where regular oil usage may be beneficial and practical:
For high-heat cooking like deep frying, refined oils are best, as they have higher smoking points, and reduce the risk of harmful smoke and breakdown.
Refined oils are cost-effective and more easily available in markets.
How to Choose the Right Type of Oil?
Cold pressed oils like olive oil, sesame oil or flaxseed oil are ideal for low-heat cooking like salads and dips that retain maximum nutritional value and flavour.
Groundnut or coconut oil is a good option for traditional Indian medium heat cooking.
Whereas refined oils with high smoke points, like sunflower oil, rice bran oil or canola oil, are preferred for deep frying or high-heat cooking. Choose refined oils with very minimal chemicals added that are physically refined to reap benefits.
Tips for Using Cold-Pressed Oils
Store in cool, dark environments to prevent oxidation
Use within a few months of opening.
Do not overheat to retain their nutrients and benefits.
Which One is Better?
Cold-pressed oil is considered a healthier choice for cooking owing to the natural process of extracting and dense nutrients. However, based on your need, cooking process and budget, refined oil may still be used in moderation. The key is to use a blend of oils appropriately and rotate them to reap a broad spectrum of wellness benefits.
Frequently Asked Questions
Can I Use Cold-Pressed Oil For Frying?
No, it is not the best choice for deep frying due to its low smoking point. For deep frying, refined oils are the best choice.
Are Cold-Pressed Oils Organic?
Not all cold-pressed oils available are organic. If you prefer to buy organic ones, look for organic cold-pressed labels on the container.
Why Are Cold-Pressed Oils More Expensive?
As the process of production is more natural without the use of any chemicals, which leads to lower yield, but higher quality cold-pressed oils are more expensive.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Editorial: Cold Pressed Oils: A Green Source of Specialty Oils, volume II
Alessandra Durazzo 1,*, Mohamed Fawzy Ramadan 2,*, Vita Di Stefano 3,*, Massimo Lucarini 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC10289288/
Health Benefits, Antioxidant Activity, and Sensory Attributes of Selected Cold-Pressed Oils
by Dobrochna Rabiej-Kozioł 1ORCID,Monika Momot-Ruppert 1,2ORCID,Barbara Stawicka 2ORCID andAleksandra Szydłowska-Czerniak 1,*
https://www.mdpi.com/1420-3049/28/14/5484
