Why Cold Pressed Oils Are Better Than Refined Oils: A Complete Guide

In today's health-conscious world, more people are switching from refined oils to cold pressed oils—and for good reason. While both serve as cooking mediums, they’re worlds apart in terms of nutrition, production methods, and health effects.

What Is Cold Pressed Oil?

Cold pressed oils are extracted using mechanical wooden or steel presses at low temperatures (< 50°C), preserving natural flavor, color, aroma, and nutrients like antioxidants, vitamins, and fatty acids.

What Is Refined Oil?

Refined oils are extracted using high heat and chemical solvents (like hexane). They undergo bleaching, deodorizing, and neutralizing processes, which strip away natural nutrients and flavor to create a longer shelf life and neutral taste.

Cold Pressed vs Refined Oil: Key Differences

Factor	Cold Pressed Oil	Refined Oil
Extraction Method	Mechanical pressing (no heat/chemicals)	High heat & chemical solvents
Nutrition Retained	Yes – full of vitamins & antioxidants	No – nutrients are destroyed
Flavor & Aroma	Natural, nutty, fresh	Neutral, bland
Shelf Life	6–12 months	12–24 months
Health Effects	Boosts immunity, heart health, digestion	Linked to cholesterol imbalance, toxins

7 Reasons to Choose Cold Pressed Oils

1. Rich in Natural Antioxidants

Cold pressed oils retain vitamin E, polyphenols, and plant sterols that fight oxidative stress and inflammation.

2. Free from Harmful Chemicals

They are extracted without hexane, bleach, or artificial preservatives, making them pure and safe for daily use.

3. Supports Heart Health

Rich in monounsaturated and polyunsaturated fats, cold pressed oils help maintain healthy cholesterol levels and reduce risk of heart disease.

4. Better Digestion and Absorption

Natural enzymes and nutrients help aid in digestion and nutrient absorption, unlike refined oils which may irritate the gut.

5. Preserves Natural Aroma and Taste

Enhances the flavor of food, especially in traditional dishes like chutneys, curries, stir fries, and poha.

6. Sustainable and Traditional Extraction

Often made using wooden Ghani or Kolhu (Marachekku) machines – a slower but more eco-friendly, Ayurvedic way.

7. Ideal for Low to Medium Heat Cooking

Perfect for sautéing, stir frying, salad dressings, and finishing oils. For deep frying, use oils with a higher smoke point like cold pressed groundnut or sesame oil.

When Are Refined Oils Used?

Refined oils are used for their:

• Neutral taste in baking and commercial frying
• Long shelf life
• Affordability

But their health cost often outweighs these short-term benefits.

Which Cold Pressed Oils Should You Try?

• Cold Pressed Groundnut Oil – Great for Indian cooking
• Cold Pressed Coconut Oil – Excellent for skin, hair & cooking
• Cold Pressed Sesame Oil – Ideal for South Indian dishes & massage
• Cold Pressed Mustard Oil – Great for high-heat cooking & immunity

Conclusion: Make the Healthy Switch Today

Choosing cold pressed oil over refined oil is one of the simplest and most powerful changes you can make for better health. Whether you're cooking for your family, managing weight, or improving digestion—start with your oil.

Remember: What you cook in matters just as much as what you cook.

Frequently Asked Questions

1. Is cold pressed oil better than refined oil?

Yes. Cold pressed oils retain nutrients, flavor, and are free from chemicals—making them healthier for daily use.

2. Can cold pressed oils be used for frying?

Some like groundnut and mustard oil have high smoke points and are suitable. Avoid cold pressed oils with low smoke points for deep frying.

3. Why are cold pressed oils more expensive?

They’re produced in smaller batches using slow, chemical-free methods and retain natural nutrients, making them costlier but healthier.

4. Are refined oils bad for health?

Refined oils may contain trans fats, chemical residues, and lack nutrients, which may lead to inflammation, digestive issues, and poor heart health.