Cold-Pressed vs Refined Cooking Oils: Which is Healthier for Your Family?

In today’s fast-paced world, healthy eating is critical for maintaining your health; yet, most of us need to give more attention to it. The poor eating habits of people contribute to various lifestyle diseases today. Since oil is an essential ingredient in cooking, adding flavour to some of your favourite recipes, you need to pay more attention while choosing an edible oil for your cooking. Although there are a variety of oils available in the market today, if you view it from a health perspective, not all of them are good.

Among the many varieties, this article will discuss the two popular oils- refined and cold-pressed. While both of them add a unique flavour, cold-pressed oils have been proven to be healthier, and packed with numerous nutritional benefits. Yet, cold-pressed oils are not the most preferred cooking oil in many Indian households, considering their slightly higher prices.

Now, the real question is- are you willing to compromise on quality to save some extra money? After all, you wouldn’t want your cooking oils to risk your and your family’s health, right? Read this article further to learn how both cooking oils are different and why cold-pressed oils are best for you.

What is refined oil?

Refined oil, as the name suggests, is refined edible oil which undergoes a chemical purification process to make it suitable for human consumption. This type of oil goes through a lot of processing before they make it to the shelves. While the refining process gives the oil a longer shelf life compared to other oils, it removes various natural nutrients of the oil. This degrades the oil and leads to the formation of toxic substances. Additionally, in comparison to other oils, refined oils have a higher smoking point, making it the ideal type of oil for foods that need to be deep-fried.

What is cold-pressed oil?

Unlike refined oils, cold-pressed oils are oils that are extracted by slowly crushing the seeds. The method of pressing seeds allows the oil to maintain its original characteristics, retaining much of its nutrients and antioxidants. The natural methods help in preserving not only the nutrients but also the flavour of the oil. It is less processed and, when compared to refined oils, has a lower smoking point. This type of oil is perfect for low to medium-heat cooking as it cannot be heated.

The Difference in the Process of Making

• Refined oils

Also referred to as hot-pressed oils, most refined oils go through contemporary methods at high temperatures. The seeds, which are washed and rinsed thoroughly, are ground at high speed using machinery, generating a significant amount of heat (up to almost 200°C). In order to extend its shelf life, numerous additives are added to the oil at different phases of the manufacturing process. Apart from ensuring a longer shelf life, these substances also add colour and texture to the oil.

• Cold-pressed oils

The extraction of cold-pressed oil is a time-honoured process. ‘Kacchi-Ghani’- a traditional Indian method of extracting organic cooking oils from mustard seeds which is still practiced in many areas, is a form of cold-pressing. In this process, the seeds which are thoroughly cleansed and dried are then crushed and pressed to draw the oil out. Heating is not involved at any point in the whole manufacturing process of cold-pressed oil. Since process heat is not employed, it takes significantly more time and work to extract the same amount of oil as refined oils.

Effects of Refined Oils on Your Family’s Health

You need to be aware of these negative consequences of refined oil to decide whether it needs to be incorporated into your cooking. And, even if you use them, you need to know how much of it you can consume without risking your health. 

• As the extraction of refined oils requires a lot more heat, the seeds lose their inherent nutritional value in the process.
• Chemicals of different sorts are used as the oil passes through several filtering processes, thus making it substandard for human consumption.
• Refined oil, deprived of its nutritional content, becomes fat-rich. The trans fat content in these oils which is increased during the refining phase is to be blamed for most of the cardiac illnesses. Refined oils pose a threat to the general functioning of the organs. Daily consumption of refined oils can even lead to a heart attack in the near future.

On the other hand, the following health benefits explain what makes cold-pressed oils the ideal choice among healthy cooking oils.

• Cold-pressed oils, which are made using considerably easier procedures, are chemical-free.
• The crushing and pressing of seeds retain all nutrients in them, thus maintaining the nutritional benefits of oils.
• Cold-pressed oils do not cause any harmful effects on your health when they are used in moderation.

What are the nutritional benefits of Cold-pressed oils?

One of the significant reasons why people are switching from refined oils to cold-pressed oils is their high nutritional worth. This type of oil contains all the vital fatty acids, vitamins, minerals, and antioxidants. For instance,

• Cold-pressed mustard oil is loaded with monounsaturated and polyunsaturated fats, which, the experts suggest, are good for your heart health. In addition, the Omega-3 and Omega-6 fatty acids are proven to improve cholesterol levels and reduce inflammation. Vitamin E is another nutrient which is retained by cold-pressed oils. It is a potent antioxidant which helps protect your body against oxidative stress and boosts your skin health.

Apart from mustard oil, cold-pressed oils include coconut oil, olive oil, and sesame oil which offer a myriad of nutritional benefits.

• Rich in antimicrobial properties and Medium-Chain Triglycerides or MCTs, cold-pressed coconut oil enhances metabolism and helps in weight loss. They have a high smoke point, meaning they can withstand high cooking temperatures without breaking down their nutritional benefits. The MCTs in this oil are quickly absorbed by the body and utilized for energy.
• Packed with antioxidants and healthy fats, cold-pressed sesame or til oil has anti-inflammatory benefits and can help in lowering cholesterol levels, maintaining healthy blood pressure and supporting overall heart health. In Ayurveda, they are used in oil-pulling treatment, which is good for improving oral health.
• Popularly referred to as the “golden liquid”, cold-pressed olive oil is rich in antioxidants and monounsaturated fats. These nutrients can reduce the risk of heart disease. It is also known for its ability to fight inflammation and improve skin health. Additionally, using this type of oil in your diet will lower the chances of developing type-2 diabetes. It can improve brain health and maintain mental sharpness.

Which cold-pressed oil is ideal for you?

The addition of cold-pressed oils into your diet can significantly improve your health. These varieties of cold-pressed oils are versatile enough to be used for cooking, dressing salads, and even baking and deep frying. With growing awareness about healthy cooking habits, more people are choosing cold-pressed oils for kitchen-use because of their known benefits such as improved digestion, strong immunity, and enhanced heart health.

Choosing the right cold-pressed cooking oils will however depend on the individual’s health goals and dietary preferences. For example, people who enjoy flavour and aroma, and prefer a high smoke point should go with cold-pressed mustard oil. For those who are trying to lose weight and improve their metabolism, cold-pressed coconut oil is ideal. No matter the choice, with the addition of these oils to your cooking, your body will reap the benefits of their natural goodness.

Summing Up

Although a bit more expensive than refined oils, cold-pressed oils provide many nutritional benefits that will protect your body from numerous diseases. Unlike refined oils that are released after constant exposure to high temperatures and heavy processing, cold-pressed oil retains all the nutrients of the seeds after their natural extraction process, reduces inflammation, promotes digestion, and supports heart health. Apart from cardiovascular, skin, and digestive benefits, some of these oils even have cancer-fighting properties. By opting for cold-pressed oils as your cooking medium, you are making a health-conscious decision and, at the same time, are not forced to compromise on the flavour.

As there are several variants of cold-pressed oils available in the market today including mustard, sesame, coconut and olive, you will be able to find one that fits your health goals, pleases your palate and meets your diverse culinary needs. For those who are looking to make a positive change in your cooking and dietary habits, now is the right time to make the switch to cold-pressed oils. You will not only enjoy a healthier lifestyle but also will be able to consume more flavourful meals.

Today, we are living in a more health-conscious world where people are increasingly becoming cautious of the ingredients that they use in their cooking. Remember, by choosing cold-pressed oils, you are investing in a healthier future for you and your family. Incorporate these oils into your cooking and see the difference these natural and nutrient-rich oils have on your health.