Choosing the right cooking oil is very important for health. In many Indian homes, people are now trying to switch to better oil options. If you are also thinking about a healthier choice, it is important to understand the difference between cold-pressed oils and refined oils. This blog will help you know which oil is better and why.
How Are These Oils Made?
Cold-Pressed Oils
Cold-pressed oil is made by slowly pressing seeds like groundnut, coconut, sesame, or sunflower without using any heat or harmful chemicals. This is a traditional method, also known as wood-pressed oil, and it keeps all the natural nutrients safe in the oil. The process is slow, but it helps maintain the real taste, smell, and color of the oil. Because there is no heating, important nutrients like Vitamin E, antioxidants, and healthy fats are not lost. Cold-pressed oils are considered pure and natural, making them safer and healthier for cooking, skin, and hair.
Refined Oils
Refined oils are made using very high heat and strong chemicals. The oil is first extracted using machines and then treated with acids, bleach, and deodorizers to remove smell, color, and taste. This makes the oil look clear and lasts longer on the shelf. But during this process, most of the good nutrients are destroyed. Around 60% to 70% of the natural value is lost. Even the healthy fats turn into trans fats, which are harmful for the heart and body. Refined oils may look light and clean, but they are not good for long-term health.
Cold-Pressed Oil vs. Refined Oil – Simple Comparison Table
| Feature | Cold-Pressed Oil | Refined Oil |
| How It’s Made | Pressed without heat or chemicals | Made using heat and chemical treatment |
| Nutrient Content | Retains up to 100% nutrients | Loses up to 70% nutrients |
| Type of Fats | Good fats (unsaturated) | May contain harmful trans fats |
| Heart Health | Supports healthy heart | May increase risk of heart disease |
| Digestion | Easy to digest | Can cause bloating or acidity |
| Taste and Smell | Natural and rich | Very light or no taste/smell |
| Use for Skin & Hair | Very good and safe | Not suitable |
| Shelf Life | Shorter, needs proper storage | Longer due to added chemicals |
| Cost | A bit more expensive | Usually cheaper |
Why Cold-Pressed Oils Are Healthier
- Full of vitamins like Vitamin E, Omega-6, and antioxidants
- Helps reduce bad cholesterol
- Supports digestion and boosts immunity
- Safe for daily use on skin and hair
A study by the Indian Council of Medical Research (ICMR) says that more than 56% of diseases in India are due to poor diet, including use of unhealthy oils.
Why Do People Still Use Refined Oils?
- They are cheaper.
- They look light and clean.
- They have longer shelf life.
But these benefits come at the cost of health.
Which One Should You Choose?
If you want to stay healthy, it is better to use cold-pressed oil in your daily cooking. It may cost a little more than refined oil, but it gives you more nutrition and is safe for your body.
You can use cold-pressed oils like:
- Groundnut oil for deep frying
- Coconut oil for South Indian cooking and hair care
- Sesame oil for digestion and skin
- Sunflower oil for light cooking and skincare
Buy Pure Cold-Pressed Oils from Swa Oils
At Swa Oils, we offer fresh, chemical-free, and natural cold-pressed oils made the traditional way. If you care about your health and your family, switch to cold-pressed oils today. Your body will thank you!