Cold Pressed Oils: Tradition, Flavor, and Health

In a world where refined oils dominate grocery shelves, there’s a growing movement back to purity, wellness, and heritage cooking. This resurgence is centered around cold pressed oils — extracted using time-honored techniques that preserve nutrients, taste, and cultural authenticity.

What Are Cold Pressed Oils?

Cold pressed oils are oils extracted from seeds or nuts without applying external heat. This ancient method, often using wooden presses (Lakdi Ghani or Chekku), ensures that the oil retains its original aroma, flavor, and nutritional integrity.

Unlike refined oils, which are bleached, deodorized, and chemically treated, cold pressed oils are 100% natural and unrefined.

The Tradition Behind Cold Pressed Oils in India

For centuries, Indian households used wooden press techniques to extract oil locally. Villages had community Ghanis run by bulls or motors, where families would press oil for cooking and ayurvedic uses. This traditional method was sustainable and produced oil that was not just edible but also medicinal.

Common traditional oils include:

• Groundnut Oil – Staple in western and southern India
• Coconut Oil – Used in Kerala, Tamil Nadu, and coastal cuisines
• Sesame Oil – Integral to Tamil and Telugu cooking and puja rituals
• Mustard Oil – Dominates Bengali, Bihari, and Punjabi kitchens

Flavor That Tells a Story

Cold pressed oils bring a distinct aroma and flavor that is often lost in refined versions. The nutty taste of groundnut oil, the bold hit of mustard oil, the smoothness of sesame, or the sweetness of coconut oil — each brings character to your food.

They are perfect for:

• Frying pakoras and puris (groundnut oil)
• Making tadka for dal (mustard/sesame oil)
• Cooking sambhar or avial (coconut oil)
• Preparing pickles and podi (sesame oil)

Health Benefits of Cold Pressed Oils

Unlike refined oils which are stripped of nutrition, cold pressed oils offer a range of health benefits:

• Rich in Antioxidants: Natural antioxidants like Vitamin E support skin and cell repair
• Heart Healthy Fats: High in MUFAs and PUFAs that improve cholesterol levels
• Anti-inflammatory: Helps reduce internal inflammation linked to chronic disease
• Good for Digestion: Easily digestible due to absence of chemical processing
• Supports Weight Loss: Balanced fats boost metabolism and satiety

Cold Pressed Oils in Ayurveda

Ayurveda considers cold pressed oils to be “sneha” – a nourishing substance that provides lubrication, mental calmness, and cellular regeneration. Oils like sesame and coconut are used for:

• Abhyanga: Full-body oil massage to balance doshas
• Nasya: Nasal drops for clarity and sinus health
• Hair and Skin Care: Improve scalp health, glow, and hydration

Choosing the Right Cold Pressed Oil

The best cold pressed oil depends on your region, taste, and cooking style:

Cold Pressed Oil vs Refined Oil – A Clear Winner

Here’s a quick comparison:

• Refined Oils: Go through heating, bleaching, and chemical processing. Often flavorless, colorless, and stripped of nutrients.
• Cold Pressed Oils: Natural extraction, retains taste, aroma, nutrients, and health benefits. No preservatives or chemicals.

How to Store Cold Pressed Oils