Cold-pressed VS Refined Oil: Which One Is Better?

In this world where everyone is rapidly moving forward, chasing dreams, making success stories, working extremely hard to achieve goals, keeping updated with the latest trends and content, but health? When does health come to question? Usually when some pain occurs in the body and the doctor diagnoses a disorder or condition, most people don’t look after their health. And my respect and salute to the people who are already health conscious without a doctor telling them to be. Because even I didn’t do it until I was given an alarming warning by not one, several doctors. 

Coming back to the question of health, do we look at our diets? What are we eating? What products are we eating? What oils are we cooking our foods in? No, right? Choosing oil is crucial as oil is the most basic ingredient in most of our foods or should I say all our foods? Picking the right oil in order to protect your health is essential. 

So, a lot of people on instagram and a lot of chefs on you tube often say they use cold-pressed oil rather than refined oil, claiming that cold-pressed oil is better. To understand the reason behind it, OnlyMyHealth team spoke to Reena Poptani, Clinical Dietitian, Fortis Hospital, Mumbai. 

Refined Oil

Poptani explained, “Refined oils are a form of crude oil obtained by processing various plant sources like soybeans, olives, sunflowers, peanuts and rice bran at high temperatures, during which all the valuable and natural elements are removed. This process also increases the amount of trans fat, which is known to elevate bad LDL cholesterol, triglycerides, and insulin levels, while reducing good HDL cholesterol.” Talking about how and why refined oil undergoes a hydrogenation process, Poptani said, “To extend shelf life, the oils undergo a hydrogenation process where liquid unsaturated fat is converted into solid fat by adding hydrogen, resulting in excess production of trans fat with adverse effects.”

Also read: Managing Cholesterol Levels: Expert Lists Ayurvedic Herbs For Lowering Cholesterol Levels

Harmful Impacts Of Refined Oil

Answering why one should not consume refined oils, Poptani said, “Regular consumption of refined oil may lead to various medical conditions such as gastrointestinal diseases, cancer, obesity, Diabetes Mellitus (DM), reproductive issues, and immune dysfunction. Often used in fried and processed foods, refined oils can contribute to weight gain, inflammation, and an increased risk of heart disease. Despite its neutral taste and high smoke point, overconsumption of refined oil can pose several health risks.” Consuming this oil seems as harmful as smoking cigarettes to me. We literally consume this oil almost all day as none of our dishes is made without oil. And how many of us are aware about cold-press oil?

Cold-pressed Oil

Talking about cold-pressed oil, Poptani said, “There are numerous varieties of cold-pressed oil available, including olive oil, walnut oil, avocado oil, sesame seed oil, safflower oil, flaxseed oil, poppy seed oil, pumpkin seed oil, and sunflower-chilli oil. The strict definition of cold-pressed means oil is pressed under 122°F (50°C). All organic cold-pressed oils are unrefined or unprocessed, making them cholesterol-free and delicious.” 

Benefits Of Cold Pressed Oil

Explaining the benefits of cold-pressed oil, Poptani said, “Cold-pressed oils are highly effective for heart patients, containing healthy fats that help lower bad cholesterol and boost good cholesterol levels in the body. They are also rich in plant sterols, which help reduce the risk of heart attacks. Additionally, cold-pressed oils contain unsaturated fatty acids and antioxidants like Vitamin E, oleic acid, tocopherols, and phenolic compounds, which boost the immune system and reduce inflammation. Oleic acid contributes to better oxidative stability and longer shelf life. Cold-pressed oil is completely free from chemicals, enhancing its taste and fragrance.”

Also read: Cholesterol Diet: 10 Superfoods To Control LDL In Winter

And no, the benefits of cold-pressed oil does not stop here. Furthermore, Potani said, “Studies indicate that cold-pressed oils are a healthier alternative to standard cooking oils, as they preserve the ingredients' vitamin and mineral content. Cold-pressed oil is gently extracted, retaining more of the beneficial components.” 

Still thinking which oil to choose? Is it already not clear yet? There are multiple options of cold-pressed oils available in the market. Making informed choices about the oils we use for cooking contributes to better health.

(Disclaimer: This article is for informational purposes only. We advise you to get in touch with your doctor or nutritionist to understand what is good for you.)