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Cooking with Cold-Pressed Edible Oils — Smoke Points & Health Benefits
Cold-pressed oils are extracted without heat, preserving nutrients and natural flavour. Here’s how to use them correctly.
What Are Cold-Pressed Oils?
These oils are extracted using traditional wooden ghani or slow-press machines, keeping temperature below 50°C.
This preserves antioxidants, vitamins, and healthy fats.
Popular Cold-Pressed Oils & Their Smoke Points
| Oil | Smoke Point (Approx.) | Best Uses |
|---|---|---|
| Cold-Pressed Coconut Oil | 175°C | Frying, sautéing, baking |
| Cold-Pressed Groundnut Oil | 160–170°C | Deep frying, Indian tadka |
| Cold-Pressed Sesame Oil | 175–210°C | Stir-frying, pickles |
| Cold-Pressed Mustard Oil | 170°C | Curries, marinades |
| Cold-Pressed Olive Oil | 160°C | Salads, light cooking |
Health Benefits of Cold-Pressed Oils
✔ Rich in Antioxidants
Protects cells from oxidative stress.
✔ Better Digestion
Light on the stomach and easy to absorb.
✔ Supports Heart Health
Contains healthy monounsaturated and polyunsaturated fats.
✔ Chemical-Free & Unrefined
No solvents, bleaching, or high heat.
✔ Retains Natural Aroma
Enhances flavour of traditional dishes.
How to Choose Quality Cold-Pressed Oils
- Look for FSSAI-approved brands
- Check for “100% cold-pressed” label
- Prefer oils packed in dark glass bottles
- Avoid overly cheap oils—they may be blended
- Look for sediment at the bottom, a sign of natural extraction
Best Practices for Cooking
- Do not overheat oils beyond their smoke point
- Combine oils (like sesame + coconut) for balanced nutrients
- Store oils in a cool, dark place
