Cold Pressed vs Refined Oil - Which is Healthier for Indian Cooking?

The cooking oil you use every day has a profound impact on your health — and most Indian kitchens are using refined oils that have been stripped of almost every beneficial compound they once contained. Cold pressed oils are different. Here is the complete comparison.

What is Cold Pressed Oil?

Cold pressed oil is extracted by mechanically pressing seeds or nuts at low temperatures typically below 40–49°C. The seeds are fed into a screw press (expeller press) that uses physical pressure to squeeze out the oil. Because no heat or chemicals are applied, the oil retains:

• Natural antioxidants (tocopherols, polyphenols)
• Fat-soluble vitamins (Vitamin E, carotenoids)
• Natural flavour and aroma compounds
• Beneficial fatty acids in their natural ratios
• Phytosterols that support heart health

Cold pressed oils are also known as Kachi Ghani oils in India  a term that refers specifically to the traditional wooden-pestle pressing method used for mustard and sesame oils.

What is Refined Oil?

Refined oil begins as crude oil extracted from seeds sometimes by chemical solvent extraction (using hexane) or high-temperature mechanical pressing. This crude oil then undergoes multiple chemical refining steps:

1. Degumming: Removes phospholipids using water or acid
2. Neutralisation: Removes free fatty acids using sodium hydroxide (caustic soda)
3. Bleaching: Removes colour pigments and residual impurities using bleaching earth
4. Deodorisation: Removes smell using high-heat steam stripping at 200–270°C
5. Winterisation (for some oils): Removes waxes by chilling

The result is a clear, odourless, flavourless oil with a long shelf life. But the refining process destroys or removes most of the beneficial compounds antioxidants, vitamins, phytosterols, and natural fatty acid complexity — that make the original seed nutritious.

Cold Pressed vs Refined Oil - Nutrition Comparison

Factor	Cold Pressed Oil	Refined Oil
Extraction temperature	Below 40–49°C	200–270°C (deodorisation)
Chemical solvents	None	Often hexane-extracted
Antioxidants	High natural tocopherols intact	Destroyed by heat
Vitamin E	High	Significantly reduced
Natural flavour	Present - rich and distinctive	Removed — odourless
Phytosterols	Present	Reduced
Trans fats	None	May form during deodorisation
Shelf life	Shorter 6–12 months	Longer 18–24 months
Smoke point	Lower	Higher (due to refining)
Price	Higher	Lower

Cold Pressed Oils Available at Chakki Peesing

Cold Pressed Mustard Oil

The most traditional Indian cooking oil. Rich in erucic acid, glucosinolates, and Vitamin E. Has strong antimicrobial properties. Used raw in pickles and salads and for cooking in North and East Indian cuisine. Smoke point: ~160°C. Best for medium-heat cooking, dressings, and marinades.

Cold Pressed Coconut Oil

Rich in medium-chain triglycerides (MCTs) fatty acids that are metabolised differently from long-chain fats, providing quick energy and supporting ketone production. High in natural lauric acid (antimicrobial). Solid at room temperature. Smoke point: ~175°C. Best for South Indian cooking, baking, and hair/skin use.

Cold Pressed Sesame Oil

Rich in sesamin and sesamolin unique lignans with antioxidant and anti-inflammatory properties. High in Vitamin E and stable polyunsaturated fats. A staple of traditional South Indian cooking. Deep, nutty flavour. Smoke point: ~177°C.

Cold Pressed Yellow Mustard Oil

Milder than black mustard oil. Rich in omega-3 (ALA) and omega-6 fatty acids in a favourable ratio. Lower erucic acid than black mustard.

Smoke Point - Does Cold Pressed Oil Work for Indian Cooking?

The most common concern about cold pressed oils is their lower smoke point. Refined oils typically have smoke points of 200–230°C, while cold pressed oils range from 160–180°C.

For most Indian home cooking, this is not a problem:

• Tempering (tadka): Typically done at 160–180°C within cold pressed oil's safe range
• Sautéing vegetables: 150–175°C safe for cold pressed oils
• Deep frying: 180–190°C use refined oil or ghee for deep frying

The practical approach: use cold pressed oils for everyday cooking, dressings, and medium-heat cooking. Use ghee or refined oil for the rare occasions of deep frying.

"Shop cold pressed oils mustard, coconut, sesame"  →  /collections/oils

Which Cold Pressed Oil Should You Use for What?

Use Case	Best Cold Pressed Oil
Everyday cooking (North India)	Cold Pressed Mustard Oil
South Indian cooking	Cold Pressed Sesame or Coconut Oil
Salads and raw dressings	Cold Pressed Mustard or Sesame Oil
Baking and sweet dishes	Cold Pressed Coconut Oil
Hair and skin (topical)	Cold Pressed Coconut or Sesame Oil
Pickles	Cold Pressed Mustard Oil
Stir-frying	Cold Pressed Sesame Oil

 

CONCLUSION: The difference between cold pressed and refined oil is not minimal it is the difference between oil that retains its natural nutritional value and oil that has been processed into a flavourless, nutrient-depleted commodity. For health-conscious Indian cooking, cold pressed oils are the clear choice for everyday use. Chakki Peesing offers cold pressed mustard, coconut, and sesame oils all extracted without heat or chemicals.