Cold pressing preserves nutrients, natural aroma and antioxidants that heat-based extraction destroys. Here's why it matters for your kitchen and your body.
In the last few years, cold pressed oils have moved from niche health stores into everyday kitchens — and for good reason. Unlike refined oils that are processed at high temperatures with chemical solvents, cold pressed oils are extracted through slow mechanical pressure, keeping temperatures low and the oil's natural character intact.
The result is an oil that looks, smells and behaves like the seed or nut it came from — not a stripped-down, neutral liquid designed for maximum shelf life. Once you notice the difference, it is hard to go back.
What 'cold pressed' actually means
Cold pressing (also known as wood pressing or ghani) uses a slow-turning wooden or steel press to squeeze oil out of the seed at a low temperature — typically below 50°C. There is no chemical solvent, no bleaching, no deodorising step. What comes out is essentially the whole oil, with its aroma, colour and micronutrients still present.
Nutrients that survive
Because the process avoids high heat, cold pressed oils retain vitamins (like Vitamin E in groundnut oil), antioxidants, and essential fatty acids that are otherwise destroyed. You get the full nutritional profile of the seed or nut, not a stripped-down version.
Different oils bring different strengths — gingelly oil is high in sesamin and sesamol, groundnut oil offers Vitamin E, and coconut oil delivers medium-chain triglycerides. Rotating between them across the week is a simple way to get variety without overthinking it.
Aroma and flavour
Anyone who has tempered curry leaves in cold pressed gingelly oil knows the difference — a deep, nutty aroma that transforms a simple tadka. Cold pressed oils bring authenticity back to home cooking.
The same is true for finishing dishes. A drizzle of cold pressed mustard oil over a salad, or a spoon of virgin coconut oil in a smoothie, adds character you simply cannot get from a refined bottle.
Are they suitable for all cooking?
Cold pressed oils have moderate smoke points, so they shine in tempering, sautéing and shallow frying. For repeated deep frying at very high heat, a stable refined oil (like refined sunflower or groundnut) is still the practical choice. Think of cold pressed oils as your flavour and finishing oils, not necessarily your workhorse frying oil.
How to switch
Start with one oil — say, gingelly or coconut — and use it for daily tempering and light sautéing. You'll notice the difference in flavour first, and the wellness benefits follow over time.
Store cold pressed oils in a cool, dark place and use them within a few months of opening. Because they haven't been stripped of their natural compounds, they are more alive — and slightly more perishable — than refined oils. That's a feature, not a flaw.
Back to all articles“Great oil is not just an ingredient — it is the foundation of a healthier, more flavourful home.”
— Hi Rich Kitchen
