I never really thought much about healthy cooking oils - for the longest time, I'd just pick whatever was the cheapest or what my mom had always used because......Oil was oil right?
That was until I heard about cold-pressed oils and realised that not all are created equal.
I went down the rabbit hole, and what I discovered completely changed how I look at the oil I use every single day.
The process in which they’re made actually makes a huge difference to their nutritional value—and cold pressing is the gold standard.
So what is cold pressing anyways?
Imagine squeezing the juice from an orange using just your hands—no heat, no chemicals, no artificial tricks. That’s pretty much what cold pressing does, using mechanical pressure to extract oil at low temperatures (usually below 50°C), which helps preserve the natural vitamins, antioxidants, and healthy fats. These nutrients are usually lost in the high-heat processing with refined oils due to chemical solvents, bleaching, and deodorizing to give them a clean look and longer shelf life.
At the end of this process, you’re left with an oil that's more about appearance than substance.
Refined Oils vs. Cold-Pressed Oils: The Real Difference
|
Refined Oil |
Cold Pressed Oil |
|
|
Extraction Method |
High-heat processing (often >200°C), chemical solvents like hexane |
Mechanical pressing at low temperatures (usually below 50°C) |
|
Nutrient Retention |
Most vitamins, antioxidants, and healthy fats are destroyed |
Retains natural nutrients like Vitamin E, Omega-3/6, and polyphenols |
|
Processing Additives |
Uses bleach, deodorizers, and preservatives to improve look and shelf life |
No added chemicals — pure extraction |
|
Health Impact |
Can trigger inflammation, gut issues, and hormonal imbalance with long-term use |
Supports heart, gut, brain health through cleaner, healthy fats and antioxidants |
|
Smell & Flavor |
Neutral or no smell — often artificially deodorized |
Natural aroma and flavor of the seed (nutty, earthy, rich) |
|
Tradition & Science |
A modern industrial method prioritizing scale over quality |
Rooted in traditional methods, backed by modern nutritional science |
The Nutrients You Actually Get from Cold-Pressed Oils
When you use cold-pressed oils, you actually get a lot of nutrients like:
-
Vitamin E - Helps protect your cells from oxidative stress.
-
Omega-3 and Omega-6 – Great for your brain, skin, and heart.
-
Polyphenols – Plant compounds with anti-inflammatory properties.
-
Natural Aroma - It’s why grandma’s food always smelled richer.
Once I understood the benefits, I swapped out my usual refined sunflower oil with cold-pressed alternatives, and the first thing I noticed was the taste.
My curry's fragrance was deeper.
My sautéed veggies had a nutty richness.
Even my weekend parathas were irresistible.
The Upgrade Your Kitchen Deserves
But beyond flavor - there was this peace of mind knowing that I was feeding my body natural food products, something real, and full of nutrients.
I found that cold pressing isn’t just some health fad - it’s backed by science, tradition, and common sense, and once you make the switch, it’s hard to go back.
You don’t need to overhaul your family’s meals overnight - you can start with one bottle of wood-pressed oil, and you will feel the difference after the first few weeks.
