Top 7 Cooking Oil Mistakes Indians Make (And How Cold Pressed Oils Solve Them)

Cooking oils are an integral part of Indian kitchens, but are we using them right? From choosing the wrong oil to using it improperly, small mistakes can lead to health issues and reduce nutritional value. In this blog, we’ll highlight the top 7 cooking oil mistakes Indians make—and how switching to cold pressed oils can help you cook smarter, not harder.

1. Using the Same Oil for All Cooking Purposes

Many households use one type of oil for everything—deep frying, sautéing, tadka, baking. This is a major cold pressed oil cooking mistake.

Healthy Cooking Oil Tip: Use high smoke point oils like cold pressed groundnut oil or sesame oil for frying. Use coconut oil or olive oil for light sautéing or salad dressings.

2. Reusing Oil Multiple Times

In Indian homes, it’s common to reuse frying oil to avoid wastage. But reheating oil breaks down its molecules and produces harmful compounds.

Cold Pressed Oils to the Rescue: Cold pressed oils are rich in natural antioxidants and low in free radicals. Avoid reusing oil and instead cook in small, fresh batches.

3. Cooking on Very High Flame

Indian cooking often involves high heat. But excessive temperatures destroy oil's nutrients, especially in refined oils.

Cold Pressed Oil Advantage: Because they’re unrefined, wooden pressed oils retain their vitamins and are best for low-to-medium heat cooking. They preserve natural flavor and nutrition.

4. Choosing Refined Oils for Health

Many are misled into thinking refined oils are heart-healthy. But refining strips away fibre, flavor, and essential nutrients.

Why Cold Pressed is Better: Cold pressed oils are pure, chemical-free, and minimally processed. They retain vitamin E, MUFAs, PUFAs, and plant sterols—all beneficial for health.

5. Ignoring the Smoke Point

Each oil has a different smoke point. Using oils past their smoke point releases toxins and oxidized fats into your food.

Quick Smoke Point Guide:

• Cold Pressed Groundnut Oil: ~160°C - great for frying
• Cold Pressed Coconut Oil: ~170°C - great for sautéing
• Olive Oil: ~160°C - ideal for dressing, low-heat cooking
• Mustard Oil: ~190°C - suitable for Indian tadka

6. Storing Oils in Plastic or Near Heat

Plastic containers and warm kitchen shelves degrade oil quality over time. Exposure to light and heat causes rancidity.

Healthy Storage Tip: Always store oils in airtight glass bottles or metal tins. Keep away from sunlight and heat sources.

7. Buying Oils Based on Price, Not Quality

Price-conscious shoppers often buy the cheapest oil without checking sourcing, extraction methods, or ingredients.

Cold Pressed Means Transparency: Choose oils made via wooden Ghani or chekku methods. Check labels for “100% pure,” “unrefined,” and “no additives.” Avoid oils with preservatives or added fragrances.

How Cold Pressed Oils Solve These Cooking Mistakes

Let’s summarize why cold pressed oils are your best bet for smarter, healthier cooking:

• They are nutrient-rich: Packed with vitamins, antioxidants, and healthy fats.
• Unrefined & pure: No chemicals, no heat processing, no bleaching.
• Better flavor: Adds authentic aroma and depth to Indian dishes.
• Eco-friendly packaging: Often available in glass bottles to avoid plastic leaching.
• Ideal for everyday use: Safe for kids, elders, and health-conscious families.

Best Cold Pressed Oils for Indian Cooking

Depending on your needs, here are some top cold pressed oils to consider:

• Cold Pressed Groundnut Oil: Ideal for deep frying and daily use.
• Cold Pressed Coconut Oil: Best for South Indian cooking and baby food.
• Cold Pressed Sesame Oil: Great for immunity and flavor-packed tadkas.
• Cold Pressed Mustard Oil: Essential for North & East Indian dishes.

Quick Checklist: Are You Making These Oil Mistakes?

• ✅ Using the same oil for everything?
• ✅ Reheating oil again and again?
• ✅ Cooking on high heat with low smoke point oils?
• ✅ Choosing cheap, refined oils?
• ✅ Storing oils in plastic containers near the stove?

If you checked off 2 or more—it's time to switch to cold pressed oils!

Final Thoughts

Modern health starts with ancient wisdom. Cold pressed oils are not just a trend—they’re a return to what’s real, natural, and nourishing. Avoid these common mistakes and start your healthy cooking journey with oils that work for your health, not against it.

Ready to Switch?

👉 Explore Cold Pressed Oils at SutraKart and experience purity with every drop.