Cooking oil is one of the most frequently used ingredients in any kitchen. We use it for sautéing vegetables, deep frying snacks, or simply drizzling over salads. But have you ever stopped to think about how that oil is made — and how the process might be affecting your health?

The difference between regular refined oils and cold pressed oils goes far beyond price and packaging. It’s about the way they’re extracted, the nutrients they carry, and the long-term impact on your body.

How Regular (Refined) Oils Are Made

Most refined oils undergo an industrial extraction process designed to produce large quantities quickly, at the lowest cost possible.

Here’s what typically happens:

1. Seed Cleaning & Grinding – Oilseeds (like soybeans, sunflower, groundnuts) are cleaned and crushed.
   
   

2. High-Heat Extraction – The seeds are heated to 150–200°C to increase yield.
   
   

3. Chemical Solvent Use – Solvents such as hexane are added to pull out maximum oil from the crushed seeds.
   
   

4. Refining – The crude oil undergoes several steps:
   
   

• Degumming to remove gums
  
  

• Neutralizing with caustic soda
  
  

• Bleaching to remove color
  
  

• Deodorizing with high steam heat to remove odor
  
  

5. Packaging & Storage – The final oil is clear, odorless, and has a long shelf life.
   
   

Drawbacks of this process:

• Heat destroys natural antioxidants, vitamin E, and omega fatty acids.
  
  

• Chemical solvents may leave trace residues.
  
  

• The oil is stripped of flavor, aroma, and beneficial plant compounds.
  
  

• The high processing temperature promotes oxidation, creating free radicals that may contribute to inflammation and chronic diseases.
  
  

How Cold Pressed Oils Are Made

Cold pressed oils follow a traditional, mechanical extraction method:

1. Seed Cleaning – Seeds or nuts are cleaned to remove dust and stones.
   
   

2. Slow Mechanical Pressing – The seeds are crushed in a wooden or metal press at temperatures below 50°C.
   
   

3. Natural Filtration – Oil is filtered naturally without chemical agents.
   
   

4. Packaging – The oil is bottled with minimal processing.
   
   

Benefits of this process:

• Retains natural vitamins (A, D, E, K), minerals, and antioxidants.
  
  

• Preserves omega-3 and omega-6 fatty acids essential for heart and brain health.
  
  

• Maintains the seed’s natural aroma and flavor.
  
  

• No chemical residues — purely mechanical extraction.
  
  

Nutritional Comparison

Health Impact

Regular Oils:

• Excessive consumption of refined oils can contribute to inflammation, high cholesterol, and oxidative stress in the body.
  
  

• Lacks the protective antioxidants that help combat free radicals.
  
  

Cold Pressed Oils:

• Supports heart health by preserving healthy fats and antioxidants.
  
  

• May improve skin and hair health due to vitamin E content.
  
  

• Anti-inflammatory properties from natural plant compounds.
  
  

Taste & Culinary Uses

• Cold Pressed Oils – Perfect for sautéing, stir-frying, salad dressings, chutneys, and drizzling over cooked dishes to enhance flavor.
  
  

• Refined Oils – Better suited for deep frying due to higher smoke points, but less nutritious.
  
  

The Problem–Solution Summary

The Problem:
We often choose oils for their price, appearance, and cooking convenience — ignoring the loss of nutrients and potential health risks from excessive refining.

The Solution:
Cold pressed oils offer a nutrient-rich, chemical-free alternative that supports heart health, digestion, and overall well-being while retaining the flavor of the source ingredient.

The Bottom Line

Switching to cold pressed oils doesn’t mean you can’t ever use refined oils. It’s about making cold pressed your default choice for everyday cooking, especially for low and medium heat dishes, and reserving refined oils for occasional deep frying.

Your body needs the healthy fats and antioxidants naturally found in oils — and cold pressed extraction keeps them intact. It’s a small switch in your pantry that can lead to big improvements in your long-term health.