In a world full of cooking oil options — refined, filtered, cold-pressed, seed-based, and blended — it's easy to get overwhelmed. But if you’re someone who cares about both health and flavor, it’s time to rethink what goes into your pan.
Let’s explore what truly makes an oil better for cooking — and why cold-pressed oils are leading the change in Indian kitchens.
What Makes an Oil “Better” for Cooking?
A good cooking oil should tick these boxes:
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High Smoke Point – So it doesn’t break down and release harmful compounds when heated
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Rich in Good Fats – Think omega-3, omega-6, and MUFAs (Monounsaturated fats)
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Low Processing – Less refining means more nutrients
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No Chemicals or Additives – Pure, clean oil = better for your body
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Flavor – Adds character to your food without overpowering it
Top 3 Cold-Pressed Oils for Everyday Cooking
When it comes to healthy cooking, not all oils are created equal. Cold-pressed oils retain their natural nutrients, aroma, and flavor — making them ideal for both wellness and taste. Let’s look at three cold-pressed oils that deserve a permanent place in your kitchen.
1. Cold-Pressed Mustard Oil
Mustard oil is a time-honored ingredient in Indian households — especially in the north and east. What makes the cold-pressed version even better is that it’s extracted naturally, without heat or chemicals, locking in essential nutrients.
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High Smoke Point (~250°C): Perfect for Indian-style cooking, where high-heat methods like deep frying are common.
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Rich in Omega-3, MUFA & Antibacterial Compounds: Great for heart health and immunity.
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Distinct Flavor: Adds an earthy pungency to dishes, balancing spices beautifully.
Best for: Sarson da saag, fish curry, pickles, parathas, aloo bharta, and more.
2. Cold-Pressed Sesame Oil
This ancient oil, also known as “Til Oil,” is a staple in Ayurveda and traditional Indian medicine. Cold-pressed sesame oil is thick, golden, and intensely aromatic.
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Rich in Sesamol & Sesamin: Two powerful antioxidants that fight oxidative stress.
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Supports Bone Health & Immunity: Thanks to its high mineral content.
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Warming Oil: Ideal for winter use and therapeutic massages.
Best for: Tadka for dals, Asian-style stir-fries, winter immunity recipes, oil pulling, and Ayurvedic massage.
3. Cold-Pressed Groundnut Oil
Often called the “olive oil of the East,” groundnut oil is mild, versatile, and nutrient-rich. The cold-pressed version is loaded with vitamin E, healthy fats, and a beautiful nutty aroma that enhances without overpowering.
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Balanced Fat Profile: Excellent ratio of MUFAs to saturated fats.
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Promotes Skin & Heart Health: Thanks to vitamin E and antioxidants.
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Light Taste: Doesn’t clash with strong spices — perfect for daily Indian meals.
Best for: Stir-fried veggies, South Indian dishes, poha, khichdi, and snacks like bhujia.
Why Refined Oils Aren’t the Better Choice
Refined oils might look appealing on supermarket shelves — clear, light, odorless — but that’s often the result of heavy processing that strips away their natural benefits. Most commercial refined oils are:
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Treated with chemicals like hexane and bleach
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Deodorized at extremely high heat, destroying vitamins and enzymes
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Stripped of natural color, aroma, and antioxidants
You may be getting the calories, but you’re missing the nutrients — and exposing yourself to harmful compounds over time.
Why Cold-Pressed = Better
Cold-pressed oils are extracted without heat or chemicals, retaining:
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Natural color, flavor, and aroma
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Phytochemicals and antioxidants
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Good fats that support heart and skin health
This makes them ideal for both daily use and long-term wellness.
🛒 Better Starts with a Choice
If you’re cooking every day, you deserve oils that are as pure as your intentions. At OraSure Organics, our range of cold-pressed oils — including mustard, groundnut, sesame, and coconut — are:
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Sourced from certified organic farms
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Extracted using traditional wooden churns
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100% free from chemicals and preservatives
