Top 4 Best Cold- Pressed Cooking Oils

Oil, as they say is used in plenty of options and one needs to put much thought when it comes to choosing which type of oil to sauté, bake and drizzle with. Some, like olive oil, are well known, and others, like avocado or coconut oil, are less familiar.

Initially, the concept of cold pressed was used on fruits and vegetables from which juices were made. Now, the same has been applied to oils as well. This technique helps to retain the aroma, flavour and nutritional value of food making it an ideal choice for cooking. Cold-pressed oils contain the natural antioxidant of the seed from which they were produced. While the most beneficial part about using and consuming these cold-pressed oils is the smoking point of oil, which in most of these cases is low.

Cold-pressed is basically a technique, which separates the fibre from a particular food item without using any amount of heat. This in turns helps to preserve the much required and precious nutritive value of the food and maybe even helps the food to taste better as the oxidation process is relatively slower.

Top varieties of cold-pressed oils you must opt for:

• Olive Oil– This option has been essentially known to be a good source of antioxidants like Vitamin E and protects our cells and body tissues from free radical damage. It, hence, has anti-cancer and anti-bacterial properties too. It is a good source of oleic acid, which helps in enhancing of the immune system, which at times gets destroyed due to the heating procedures.
• Coconut Oil– This oil contains lauric acid – a starter to an anti-microbial active fat, which helps in protecting against a lot of infections. It is the same acid present in breast milk too that helps in protecting the baby against various infections. This oil is good for healthy gut. Coconut oil is suitable for cooking too as it has a high heat tolerance.
• Sesame oil– This is a rich source of vitamin E, and is also known for its antioxidant property. It also has a high concentration of fatty acids, including polyunsaturated omega-6 fatty acids and monounsaturated omega-9 fatty acids. Its other constituents include zinc, copper, magnesium, calcium and iron as well as vitamin B-6. It also lends a number of cardiovascular as well as beauty benefits.
• Groundnut oil- Groundnut oil is traditionally used and naturally sweet and flavoured edible oil. It’s very high in energy, has a high burning and smoking point, and contains MUFA, PUFA, Vitamins A, D and E in appropriate amounts. It helps in lowering the bad cholesterol and hence maintains heart health.

Do note that one cannot label a particular oil to be the best for maintaining health, as each oil has its own nutritional value and contributes goodness in its own way. So, a mixture of varied oils is always recommended.
Over to you
If you are wondering which oil is right for you then it depends largely on the type of cooking you’re doing. An oil’s smoke point, which is the point when oil starts burning and smoking, is one of the most significant things to consider. If you heat oil past its smoke point, it not only harms the flavor, but many of the nutrients in the oil degrade—and the oil will release harmful compounds called free radicals. Just keep changing the oil and consult a dietitian to know more.