Health Through Cold Pressed Oils

Health Through Cold Pressed Oils

For a while now, refined edible oils have been leading the market, but not many of us are aware of the harmful side effects it can cause. Looks like this is probably due to the way the products in the market are promoted. 

The term ‘refined’ usually refers to something that is pure and free of unwanted particles, but in this case, it isn’t! A large part of the world is still under the misconception that these oils are good for cooking. And have been using it for many years now without even analysing the actual process behind manufacturing these oils.

The refined oils you find in the market today are extracted by subjecting it to high temperature and then purifying them using solvents like hexane. The heat that is involved in the production process thereby reduces the taste, aroma and the nutritional content of the oil. 

“Then, which is the best oil for cooking?”

How do you think people were still cooking before these oils came to the market? 

The process of cold press extraction is considered to be one of the age old practices in the Indian households. Firstly this traditional method included extracting oil directly from the seeds by subjecting it to high pressure using mechanical press. The temperature range of 27-49 degree celsius. Secondly this process did not involve the use of any chemicals to separate the oil from the mixture collected. The oil was lighter, separate by itself and was siphoned to a separate container.

Even today, research tells that cold pressed oils are the best for cooking compared to refined oils. That is because they have all the necessary nutrients in them without any compromise on the taste and flavour.

“What makes cold pressed oils different from the regular refined oil?”

Before addressing that question, it is important to note that an oil is said to be fit for consumption if it satisfies these 3 points:

1. It should have a high smoke point so that it retains the nutrients even when heated.
2. It should not react with oxygen when heated at high temperature as this oxidised oil makes it unfit for consumption.
3. It should not consist of saturated and polyunsaturated fatty acids as this can increase the cholesterol in blood

Benefits Of Cold Pressed Oils: 

• Since the entire process does not involve use of any chemicals, it is the purest and the most nutritious oil for cooking.
• They are known to be rich in medium chain triglycerides (MCTs) which not only has good cholesterol but also helps in weight loss.
• These oils are free of any kind of trans fats which can lead to obesity in the long run.
• They are known to be rich in vitamin E and oleic acid that helps in the strengthening of TH1 cells of the Immune system which usually gets destroyed when heated at high temperatures in case of refined oils.
• Vitamins A,C,E,K in them are known to have antioxidant properties that help in protecting the body from harmful substances called free radicals which might lead to heart disease or cancer in the long run.
• Vitamin E in these oils help in regulating the blood sugar level in people with diabetes.
• Additionally they are also rich in omega-3 fatty acids that have various benefits like fighting depression and anxiety, promote brain health, anti-inflammatory properties and help improve immunity.
• The vitamin D in it helps regulate insulin level, supports immune, brain and nervous Systems. Also vitamin C is known to strengthen the cardiovascular and immune system followed by enhancing the absorption of iron in the body. 
• Studies prove that these oils are rich in minerals like zinc and Selenium that are known to slow down the Immune responses and control Inflammation in your body. 

Top 6 Cold Pressed Oils For Cooking: 

Coconut Oil: 

One of the most suitable oils for cooking Indian food as they have decent heat resistant properties that makes it retain all the essential nutrients in it without compromising on the flavour. In addition they also have a component known as monolaurin, which is known to have antiviral properties.

Groundnut Oil: 

Rich in vitamin E, this oil protects from the risk of any heart disease. They have antioxidant properties and are composed of monounsaturated fatty acids which is a type of healthy fats.

Mustard Oil:

With good anti-inflammatory and anti microbial properties, this oil is also considered to be suitable for cooking Indian food because of it’s high smoke point. They are also rich in monounsaturated fatty acids and free of trans fats.

Sesame Oil: 

The sesamol component in it helps in the absorption of vitamin E in the body. It is also known to be rich in vitamin B12 and B6, antioxidant and antifungal properties.

Olive Oil: 

Olive oil is known for its antiviral, anti inflammatory and anticancer properties. Studies prove that it is known to increase production of pancreatic enzymes and promote bile flow. 

However, olive oil is said to have a very low smoke point which makes it unfit for cooking at high temperatures. Hence it is preferred only for seasoning and salad dressings.

Avocado Oil: 

It is rich in oleic acid, a type of monounsaturated fatty acids (essential fatty acids) and lutein, an antioxidant that is beneficial for the eyes. Avocado oil has properties similar to that of olive oil, therefore is preferred only in seasoning and salad dressings.

Apart from these, pumpkin seed oil, flaxseed oil, walnut oil, almond oil are also known to be rich in omega-3s, zinc, vitamins and monounsaturated fatty acids, thus aiding in improving the Immune system in your body.

Known for its therapeutic and anti inflammatory properties, few studies prove that essential oils can also be used for cooking. The most common ones being Lavender, Peppermint, Cinnamon, Cardamom, Citrus, Thyme and Cilantro.

Takeaway: 

To sum up, switching to cold pressed oils for cooking is any-day a healthier option. Because they are completely pure and retain all the essential nutrients in them without compromising on the flavour and taste. 

However, it is very important to note that one should not go overboard with these oils as when heated beyond a certain temperature, this oil can also be harmful as any other refined edible oils.

Do not get fooled by the marketing gimmick of the brands. Make sure you go through the ingredients list on the label (the less the better). Check the shelf life which is not usually more than 6 months in case of pure cold pressed oils.

REFERENCES:

• https://www.thehealthyhomeeconomist.com/healthy-cold-pressed-oils/
• https://nuttyyogi.com/blogs/nuttyyogi/cold-pressed-oils-the-magic-behind-not-killing-the-oils
• https://www.newdirectionsaromatics.com/blog/articles/how-essential-oils-are-made.html
• https://indianexpress.com/article/lifestyle/health/health-benefits-coconut-oil-5894198/#:~:text=*%20You%20can%20add%20some%20cold,life%20than%20regular%20coconut%20oil.
• https://www.netmeds.com/health-library/post/go-for-cold-pressed-oils-for-amazing-health-benefits
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262618/
• https://www.naturesfare.com/health/product-talk-roland-health-benefits-vitamin-d-and-c/#:~:text=It’s%20one%20of%20the%20best,with%20the%20absorption%20of%20iron.
• https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/