Cold Pressed Oils vs Refined Oils: Which One Should You Use for Daily Cooking?
Cold Pressed Oils vs Refined Oils: Which One Should You Use for Daily Cooking?
What Are Cold Pressed Oils?
Cold pressed oils are extracted from seeds or nuts using a traditional wooden or stone press without heat or chemicals. This natural method retains nutrients, antioxidants, and the original flavor of the oil.
Common cold pressed oils include:
What Are Refined Oils?
Refined oils are extracted using high heat, chemical solvents (like hexane), and bleaching agents to increase shelf life and reduce odor. While this makes them look “clean” and uniform, it strips away much of the nutritional value.
Nutritional Comparison – Cold Pressed vs Refined Oils
| Property | Cold Pressed Oils | Refined Oils |
|---|---|---|
| Extraction Method | Natural, no heat | High heat, chemical |
| Nutritional Value | High (vitamins & antioxidants retained) | Low (nutrients lost) |
| Shelf Life | Shorter | Longer |
| Cooking Suitability | Ideal for low/medium-heat cooking | Suitable for high-heat cooking |
| Health Benefits | Rich in MUFA/PUFA, anti-inflammatory | May contain trans fats & additives |
Benefits of Cold Pressed Oils for Daily Cooking
- ✅ Retain natural flavor & aroma
- ✅ Better for heart health & digestion
- ✅ Lower cholesterol risk
- ✅ Safe for babies and elders
- ✅ Perfect for Indian dishes like sabzis, tadka, poha, and more
When Should You Use Refined Oils?
While cold pressed oils are healthier, refined oils may be used for:
- Deep frying occasionally
- High-heat commercial cooking
- Large-scale food production (though not ideal for home use)
Final Verdict – Which Oil Is Better for Daily Cooking?
For a health-conscious Indian household, cold pressed oils are the best choice for daily cooking. They offer more nutrients, better digestion, and long-term wellness benefits.
At Sutrakart, we offer a curated range of cold pressed oils:
- Wood pressed using traditional methods
- 100% chemical-free
- Delivered fresh across Bangalore and India
FAQs
Q1: Can I cook every meal with cold pressed oils?
Yes, especially for low to medium heat cooking like sautéing, stir-frying, and baking.
Q2: Are cold pressed oils safe for deep frying?
Some like groundnut and mustard are more heat-stable than others but avoid excessive deep frying.
Q3: Is refined oil harmful?
Refined oils are not inherently “toxic,” but frequent use can increase inflammation and reduce nutritional intake.
