Cold Pressed Oil vs Refined Oil – Which Is Better for Health?
Choosing the right cooking oil is essential for your family's health. In India, two popular types are cold pressed oil and refined oil. But which one is better? In this guide, we compare cold pressed oils with refined oils based on nutrition, extraction method, uses, and health benefits.
What is Cold Pressed Oil?
Cold pressed oil is extracted using traditional wooden mills (lakdi ghani) or mechanical press at low temperatures. No chemicals or external heat is used, helping retain natural nutrients, flavor, and aroma.
Key Features of Cold Pressed Oils:
- 🌿 Unrefined and chemical-free
- 🌡️ Extracted at temperatures below 45°C
- 🥄 Retains antioxidants, vitamin E, MUFAs, PUFAs
- 🪔 Used in cooking, skincare, pooja, and Ayurveda
What is Refined Oil?
Refined oils undergo high-heat treatment, bleaching, and chemical processing (often with hexane) to remove impurities and color. While they appear cleaner, most nutrients are destroyed during the process.
Key Features of Refined Oils:
- 🏭 Chemically processed and heat-treated
- 🧪 Involves degumming, deodorizing, and bleaching
- 💧 Very light in color and odorless
- ⚠️ Often contains trans fats or trace chemicals
Cold Pressed vs Refined Oil: Nutritional Comparison
| Criteria | Cold Pressed Oil | Refined Oil |
|---|---|---|
| Extraction Method | Low-temp, wood/metal press | High heat & chemicals |
| Nutrition Retention | High – retains natural nutrients | Low – most nutrients lost |
| Chemical Usage | None | Yes (solvents, bleach, etc.) |
| Flavor | Natural, nutty aroma | Neutral |
| Suitability | Cooking, pooja, health rituals | Only cooking |
Health Benefits of Cold Pressed Oils
- ✅ Supports heart health (rich in MUFA & PUFA)
- ✅ Enhances digestion and immunity
- ✅ Reduces inflammation and cholesterol
- ✅ Ideal for oil pulling, baby massage, and pooja
Common Cold Pressed Oils in India
- Groundnut Oil – Balanced, nutty, perfect for Indian cooking
- Coconut Oil – Great for hair, skin & South Indian dishes
- Sesame Oil – Ayurvedic & pooja uses
- Mustard Oil – Strong aroma, high in Omega-3
Is Refined Oil Ever Good?
Refined oil may have a longer shelf life and higher smoke point, but it lacks nutrients and may contain harmful residues. It is best used sparingly and replaced with cold pressed oils for regular cooking.
Final Verdict: Which Is Better?
Cold pressed oils are the healthier, safer, and more traditional choice. Whether you're frying, sautéing, massaging, or lighting a lamp, cold pressed oil is better for your health and home.
Buy Cold Pressed Oils Online
FAQs
Is cold pressed oil good for cooking?
Yes, cold pressed oils are excellent for cooking as they retain nutrients and flavor. Ideal for sautéing, deep frying, and seasoning.
Can I use cold pressed oil for hair and skin?
Absolutely. Oils like coconut and sesame are traditionally used for skin hydration, baby massage, and hair growth.
Which oil is best – refined or cold pressed?
Cold pressed oil is best if you’re seeking nutrition, purity, and holistic benefits.
