Are cold pressed oils better than refined oils?

What is cold pressed oil?

If you go to a store – online or your neighbourhood supermarket – chances are that you will see a wide variety of options in the edible oil section. There are the refined oils and then there are cold pressed oils and there has been a lot of conversation going around both of them. There are those who are vehemently opposed to refined oils and then there are those who are not sure of which is the better choice.

What is a cold pressed oil?

Cold pressed oils are actually nothing new – you might recognise them as chekku or kolhu or Ghani oil and they are the traditional methods that have been used for centuries to extract oils from seeds. The seeds or nuts are pressed at low temperatures and the crushing motion will help release the oils. Because there is no heat involved in the extraction process, the natural nutrients as well as flavour and aroma are kept intact.

What are refined oils?

Unlike cold pressed oils, refined oils have a more intensive procedure of extraction and there is refinement, which is why the name. Refined oils undergo a more intensive process, which could include bleaching and deodorizing. The usage of high temperatures, chemicals for filtering and other solvents is also common. Certain brands will also have further steps such as degumming and neutralization, which leaves the oil pretty much flavourless, odourless and colourless.

Cold pressed oil vs refined oil – which is better for you?

So, you know that there are some differences between cold pressed and refined oil, but what are these differences and how do you decide which is the better option for you and your family?

Here are some basic differences:



High heat is generally used to extract the oil from the seeds and nuts and there could also be chemical intervention

No heat is used, hence the name, cold pressed.

The usage of heat and chemicals could lead to loss of nutrient value

Since there is no heat or chemicals being used, the nutrient value remains intact.

Could contain preservatives

Has no preservatives or artificial additives

Longer shelf life is often due to the addition of preservatives

Might not have as long a shelf life as refined oils

Natural colours and odours are generally removed during the refining process

Natural colour, aroma and flavours are kept locked in

Could contain anti foaming agents to preserve integrity at higher temperatures

Contains fats from the seeds along with micronutrients

Are there any real benefits of cold pressed oil?

At Gramiyaa, we bring to you a selection of the finest cold pressed oil online – whether you are looking for groundnut or coconut, sesame or mustard, we have it all. Each oil is created through the ancient techniques of cold pressing, but in a more modern setting, where we are able to ensure complete hygiene too.

Moving onto the major benefits of using cold pressed oil in your kitchens:

  • High in nutrition – Without a doubt, cold pressed oils have a much higher nutritional value as compared to refined oils. Not only are cold pressed oils richer in unsaturated fats such as MUFA (Monounsaturated fatty acids) and PUFA (Polyunsaturated fatty acids), they are also a good source of several vitamins including A, D, E and K.
  • Good source of polyunsaturated fatty acids It is strongly believed that cold pressed oils are a good source of polyunsaturated fatty acids and also include vitamin E and phenols, all of which are known to help control cholesterol levels and oxidative stress on the body.
  • Retains antioxidants Cold pressed oils are also said to be high in antioxidants, which are imperative to protect the cells of the body from damage. Because there is no heat or chemical intervention in the production of cold pressed oils, there is no effect on the antioxidant levels. Consuming foods that are rich in antioxidants can help improve the immune system, reduce inflammation and could possibly neutralise the affect of harmful radicals. 
  • Improved immunity Another one of the cold pressed oil benefits would probably be the presence of oleic acids, which are supposed to be good to improve the immune systems of the body. And obviously, when you are reducing refined oils, which have most of the nutrients stripped off, you are bringing in health benefits automatically.
  • Anti-inflammatory properties As opposed to refined oils, cold pressed oils might often have anti-inflammatory properties, which could improve the self-healing of the body and help reduce any inflammation. Certain studies have also shown that consuming foods that are anti-inflammatory in nature can reduce the early signs of aging.
  • Better cholesterol control When you are choosing oils that are rich in MUFA and PUFA, you are potentially choosing better cholesterol control for your body. Rather than cutting out all fats from your diet, you need to choose the good fats and that is one way in which you could keep your good cholesterol high and bad cholesterol low! 

If you are looking for an alternative of refined oil which will be the better choice for you and your family, then you need to check out the options that we offer at Gramiyaa. We bring to you a range of chekku oils, which are produced in accordance with age old traditions, which help maintain the nutritional value as well as the taste and aroma. Whether you are looking for the subtle taste of cold pressed groundnut oil or prefer the more potent mustard oil, we bring it all to your doorstep!

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