Cold Pressed Oils vs Olive Oil vs Refined Oils – Experts Compare
Cold Pressed Oils vs Olive Oil vs Refined Oils – Experts Compare
When it comes to choosing the best cooking oil for your family, the decision can feel overwhelming. With shelves stacked with refined oils, bottles of cold pressed oils, and internationally acclaimed olive oils, how do you know which is best for your health, your skin, or your daily cooking?
Understanding the Basics of Each Oil
What Are Cold Pressed Oils?
Cold pressed oils are extracted using wooden or stone presses without heat or chemicals. This traditional method preserves nutrients, antioxidants, and the natural aroma of seeds like groundnut, coconut, sesame, mustard, and more.
Image alt text: Wooden cold pressed oil extraction using traditional machine
What Is Olive Oil?
Olive oil comes from pressing olives and is known for its heart-healthy fats, especially extra virgin olive oil (EVOO). Popular in Mediterranean diets, it's rich in polyphenols and often used for salads and low-heat cooking.
Image alt text: Olive oil bottle on salad table
What Are Refined Oils?
Refined oils are produced using high heat and chemicals to extract maximum oil from seeds. These include sunflower oil, soybean oil, rice bran oil, etc. The refining process removes odor, flavor—and unfortunately—nutrients.
Image alt text: Industrial refined oil plant with machinery
Expert Comparison Table
| Parameter | Cold Pressed Oil | Olive Oil | Refined Oil |
|---|---|---|---|
| Extraction Method | Wooden press (no heat) | Mechanical press | Chemical + heat |
| Nutrition Retention | High | High (EVOO) | Low |
| Cooking Suitability | High-heat Indian cooking | Low-heat/salad dressing | All cooking (less healthy) |
| Cholesterol Impact | Good fats, balances cholesterol | Reduces LDL (bad cholesterol) | May increase bad cholesterol |
| Shelf Life | 3–6 months | 12–18 months | 12–24 months |
What Nutritionists Say
According to Dr. Rajeev Kumar, a nutritionist in Bangalore, “For Indian households, cold pressed oils like groundnut or sesame are a better daily option than refined oils. Olive oil is good but not suitable for high-heat Indian tadka cooking.”
Use Cases – What to Use Where?
For Indian Cooking
- Best choice: Cold pressed groundnut, mustard, sesame, or coconut oil
- Why: High smoke point, retains aroma & nutrients, supports heart health
For Salads & Western Cooking
- Best choice: Extra virgin olive oil
- Why: High in antioxidants, adds smooth flavor, perfect for raw use
For Deep Frying
- Best choice: Cold pressed groundnut or coconut oil
- Why: Stable at high temperatures, healthier than refined oils
Are Refined Oils Really That Bad?
While refined oils are cheap and widely used, they undergo deodorizing, bleaching, and degumming. This strips natural nutrients and may increase your risk of inflammation, heart issues, and even cancer, according to multiple studies.
Real-Life Feedback
“I switched from sunflower refined oil to cold pressed sesame oil from Sutrakart and within weeks, my digestion and skin quality improved.” – Asha R., Homemaker, Bangalore
“As a chef, I use olive oil for pasta and Mediterranean dishes but always use cold pressed groundnut oil for Indian food.” – Chef Nikhil, Mumbai
Conclusion: Choose the Right Oil, Not the Trend
Each oil has its place in the kitchen. But when it comes to daily Indian cooking, cold pressed oils are the healthiest and most versatile option. Olive oil shines in salads and refined oils are best avoided whenever possible.
Shop Authentic Cold Pressed Oils Online
Looking for 100% pure, chemical-free, wooden cold pressed oils? Browse our bestsellers:
- Groundnut Oil – Sutra Wooden Pressed
- Coconut Oil – Fresh & Edible
- Sesame Oil – Ideal for Indian Cooking
