According to the International Energy Agency, India is poised to overtake China as the top driver of global oil demand by 2027.
Are refined oils marketed as “cholesterol-free” or “heart-healthy,” making people think that they are truly healthy?
However, for decades we have been fooled by the refined oil sellers, and our health has been paying the cost.
Researchers have proven that refined oil has been a critical factor behind cardiovascular diseases like diabetes, increased cholesterol and blood sugar, obesity, and some types of cancer.
Many people may not realize that the Refining process, involving extreme heat and chemicals, removes essential nutrients and natural goodness from oils.
In contrast, Cold-Pressed Oils offer a purer, nutrient-rich alternative that is often overlooked due to the marketing hype surrounding refined oils.
Cold-pressed oils are extracted through a gentle process without high heat and chemicals, that preserve their natural nutrients, flavors, and aromas, making them a popular choice for a healthy diet.
In this blog post, we will explore the key differences between cold-pressed and refined oils, examining their nutritional profiles and overall health benefits.
What are Cold-pressed Oils?
Cold-pressing technique, also known as “Kachi Ghani” in India, is an ancient oil extraction technique rooted in Indian cooking traditions, from Indus Valley Civilization.
Cold-pressed oils are extracted using a method that involves pressing them without the application of heat, preserving the natural flavors, nutrients, and antioxidants found in the raw materials.
This process makes cold-pressed oils a healthier alternative to refined oils, including antioxidant properties and improved cholesterol levels.
Unlike refined oils, cold-pressed oils maintain higher levels of health-promoting compounds such as monounsaturated fatty acids (MUFA), tocopherols, sterols, and polyphenols.
Most Common Types of Cold-Pressed Oils include:
What are Refined Oils?
Refined oils undergo a heated purification process to remove impurities and enhance their versatility in cooking.
Predominantly derived from plant sources such as sunflower, canola, groundnut, rice, and soybeans, the refining process typically involves filtering, heating, and chemical treatment to increase the smoking point of the oils.
Predominantly derived from plant sources such as sunflower, canola, groundnut, rice, and soybeans, the refining process typically involves filtering, heating, and chemical treatment to increase the smoking point of the oils.
Health and Nutritional Comparison: Cold-Pressed Oils Vs. Refined Oils
| Feature | Cold-Pressed Oils | Refined Oils |
|---|---|---|
| Extraction Process | Mechanically pressing the seeds at Low Temperatures | Chemically filtered on High heat and chemicals |
| Nutrient Retention | Retains Natural nutrients, antioxidants, and vitamins. | Loses many nutrients and vitamins during the refining process. |
| Nutritional Content |
Higher Omega-3 Fatty acids (based on oil type) Vitamin E: Up to 2.5 mg Antioxidants: Higher polyphenols, tocopherols Higher iodine value |
Negligible amounts of omega-3 fatty acids, Vitamin E, Antioxidants, and iodine value. |
| Flavor and Aroma | Strong Natural aroma and flavor | Neutral or often bland flavor due to loss of nutrients |
| Color | Retains Natural color | Loses the natural color due to filtration |
Health Benefits of Cold Pressed Oils:
Cold-pressed oils offer a variety of health benefits due to thier natural extraction process, which preserves the essential nutrients that are often lost in refined oils.
Ragi is exceptionally rich in calcium, providing nearly 36% of the recommended daily intake (adults) in just 100 grams.
Read more: Transform Your Health: Top 10 Healthy Eating Rules for a Balanced Diet
Cold-Pressed Coconut Oil contains medium-chain triglycerides (MCTs), which are easily digestible and provide quick energy.
Many cold-pressed oils like extra virgin olive oils and flaxseed oils, are rich in monounsaturated and polyunsaturated fats, lower the bad cholesterol (LDL) and increase good cholesterol (HDL) levels, lowering your risk of heart disease.
Extra Virgin Olive Oil is also beneficial in promoting vasodilation, a function of relaxing the blood vessels and improving circulation.
The presence of Omega-3 Fatty acids and Antioxidants in cold-pressed oils contributes to their anti-inflammatory properties.
Cold-pressed groundnut and sesame oil are especially good in neutralizing free radicals in the body, protecting cells from oxidative stress, and potentially reducing the risk of chronic diseases.
Cold-pressed oils are extracted without heat, retaining much of their natural properties like vitamins E & K, that support digestive health.
These oils also contain larger amounts of monounsaturated fats that stimulate bile production, essential for fat digestion and gut health.
Cold-pressed oils, such as coconut oil, argan oil, and castor oil are packed with essential fatty acids, vitamins, and antioxidants that nourish hair follicles and strengthen hair strands.
These oils penetrate deeply into the hair shaft, providing long-term moisture and conditioning and lowering the risk of frizz.
Cold-pressed oils are known to possess antimicrobial properties that can enhance the immune system’s effectiveness, helping protect against infections.
Especially rich in PUFA (Polyunsaturated Fatty Acids), they help maintain the integrity of cell membranes in the brain, which is essential for effective communication between neurons and brain health.
Cold-pressed oils are rich in the natural flavors of the seeds or nuts from which they are derived, providing the customers with a type of versatility to experiment with the food.
The natural extraction process of cold-pressed oils ensures that the oil maintains its natural taste, allowing it to enhance the flavors of dishes without artificial additives.
Points to Remember:
For years, people have been fooled in the name of the negligible health benefits of refined oils, which in reality do not exist!
Cold-pressed oils, extracted through a gentle process that preserves their natural nutrients, flavors, and antioxidants, emerge as the healthier choice in this debate.
India traditionally extracted its oils through cold-pressed techniques and its high time that consumers are made aware of the extensive health benefits of cold-pressed oils.
Choosing cold-pressed oils is not just a matter of taste; it is a commitment to better health and nutrition.
As India continues to rise as a major player in global oil demand, understanding the differences between these oil types becomes increasingly essential for making informed dietary choices.
Super Health Benefits of Ragi or Finger Millet, its Nutrition and Facts!
Super Health Benefits of Ragi or Finger Millet, its Nutrition and Facts!
December 2nd, 2024
