One of the perennial debates in the kitchen is about the kind of cooking medium to use so that we do not add bad fats to our bodies. And of late, there is a greater emphasis on using cold-pressed oils over refined oils as a source of good fat. Let’s find out why that happens.
How cold pressed oils are different from refined oils?
Cold-pressed oils are extracted mechanically by crushing seeds or nuts and forcing out the oil at temperatures not exceeding 49°C (120°F), which preserves the oil’s natural properties. In contrast, refined oils undergo extensive processing, including heating, solvent extraction, bleaching and deodorization. This strips away many of the oil’s natural components.
Are cold-pressed oils nutrient rich?
Vitamins: Cold pressed oils contain higher levels of fat-soluble vitamins like vitamin E, which acts as a powerful antioxidant.
Polyphenols: These plant-based compounds have antioxidant and anti-inflammatory properties.
Phytosterols: Known for their cholesterol-lowering effects, these compounds are better preserved in cold-pressed oils.
Essential fatty acids: Cold-pressed oils maintain a better balance of Omega-3 and Omega-6 fatty acids, which are crucial for heart and brain health.
Flavour and aroma: Cold-pressed oils are nutty and rich, which means you get more flavour with lesser oil, compared to refined oils.
What are health benefits?
Polyphenols and balanced fatty acids protect cardiovascular health. Higher levels of vitamin E and other antioxidants help combat free radicals, which damage and age cells. Some cold pressed oils may aid in the absorption of fat-soluble vitamins from other foods. The presence of anti-inflammatory compounds may help in reducing chronic inflammation.
Which cold pressed oils are the best?
Mustard oil: Rich in monounsaturated and polyunsaturated fats, it has cardiovascular benefits.
Coconut oil: High in medium-chain triglycerides (MCTs), it is valued for its metabolic benefits and antimicrobial properties. It increases good cholesterol and though it has saturated fat, it is of a kind (lauric acid) that makes it resistant to oxidation at high heat. Most cold-pressed oils have a low smoke point and should not be used for deep frying but healthy cooking.
Sesame oil: Packed with lignans and vitamin E, it has antioxidant and anti-inflammatory effects.
Groundnut (Peanut) oil: A good source of vitamin E and heart-healthy monounsaturated fats.
Rice bran oil: Contains oryzanol, which may help lower cholesterol levels.
Since less oil is needed in cooking due to the stronger taste profile, a bottle of oil can last long. Many cold pressed oils can be used for both cooking and as finishing oils, reducing the need for multiple oil types. Cold pressed oils generally have a shorter shelf life compared to refined oils due to the presence of compounds that can oxidise. So you can buy smaller jars and save on costs.