Cold Pressed Oil vs Refined Oil – What’s Healthier?

Cold Pressed Oil vs Refined Oil – What’s Healthier?

Introduction

In the age of wellness, choosing the right cooking oil is more important than ever. While refined oils have dominated the market for decades, the rise of cold pressed oils is bringing us back to our roots. But what’s actually better for your health, your cooking, and your family?

Let’s break it down.

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What Is Cold Pressed Oil?

Cold pressed oils are extracted using traditional wooden churners or modern mechanical presses at low temperatures—usually below 50°C. No heat, no chemicals, and no preservatives are used. This gentle process retains:

• Antioxidants
• Vitamin E
• Healthy fats and minerals

Common cold pressed oils include: groundnut, sesame, coconut, mustard, and sunflower.

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What Is Refined Oil?

Refined oils undergo industrial processing involving:

• High heat (over 200°C)
• Bleaching agents
• Chemical solvents like hexane
• Deodorizing

This process improves shelf life and appearance but destroys natural nutrients and can introduce toxic compounds.

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Nutritional Comparison

Cold pressed oils maintain the nutrients that your body actually needs. Refined oils, on the other hand, may look appealing but are stripped of their health value.

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Health Effects

Cold Pressed Oil

• Supports Heart Health – Thanks to unrefined monounsaturated fats.
• Improves Digestion – Easier on the stomach and liver.
• Skin-Friendly – Can be used topically for hydration.
• Anti-inflammatory – Reduces swelling and supports joint health.

Refined Oil

• Promotes Inflammation – Due to trans fats and chemical residues.
• Raises Bad Cholesterol (LDL) – Increases risk of heart diseases.
• Free Radical Damage – Due to breakdown at high cooking temperatures.
• Possible Hormonal Disruption – Because of chemical solvents.

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Which Is Better for Cooking?

Cold pressed oils have smoke points between 160–200°C, depending on the type. This makes them suitable for:

• Deep frying
• Stir frying
• Raw uses (salads, chutneys, etc.)

Examples:

• Groundnut oil: ~170°C
• Coconut oil: ~177°C
• Sesame oil: ~210°C

Refined oils have artificially high smoke points but turn toxic faster at heat due to oxidation.

Verdict: For most Indian cooking styles, cold pressed oils are safe and better when used correctly.

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Cost Comparison

While refined oils are cheaper, they come at a hidden cost—your health.

You may spend more upfront, but cold pressed oils deliver better health, digestion, and long-term benefits.

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Conclusion

The choice between cold pressed and refined oil boils down to this: short-term cost vs long-term health.

Cold pressed oils retain the nutrients nature intended. They’re better for your body, your food, and the environment. Refined oils may be wallet-friendly, but the health consequences can be costly.

If you’re looking for purity, tradition, and wellness—cold pressed is the way to go.

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