In our everyday lives, we often hear about the negative impacts of using oil in our meals. But have you ever wondered if there are oils that can contribute to a healthy lifestyle? The answer is yes! These oils are known as Cold-Pressed Oils.

What are Cold-Pressed Oils?

You may have come across this term multiple times. But what exactly are cold-pressed oils?

Cold-pressed oil is derived from nuts or seeds using a natural extraction process that avoids heat and chemical solvents.

The term “cold-pressed” refers to the method in which the temperature remains low enough to preserve the oil’s natural properties.

While some heat is generated during pressing, it must not exceed 49°C (120°F) to qualify as cold-pressed. This gentle process helps retain the oil’s original flavor and aroma. It preserves essential nutrients.

This makes it a healthier alternative to refined oils.

Health Benefits of Cold-Pressed Oils

Here’s a look at the many health benefits of adding cold-pressed oils to your daily diet:

• Rich in Essential Nutrients: These oils are packed with essential nutrients, including antioxidants, vitamins, lecithin, and phospholipid. The slow extraction process ensures that these beneficial components remain intact unlike refined oils that lose nutrients during high-heat processing.
• Supports Weight Loss and Heart Health: Cold-pressed oils are easier to digest. They help regulate cholesterol levels, promoting better heart health. They also aid in weight management by providing healthy fats without harmful additives.
• Free from Toxic Additives: Most refined oils contain chemicals such as gallate, propyl, BHT, and BHA. These chemicals are harmful in the long run. Cold-pressed oils, on the other hand, are 100% natural and chemical-free.
• Boosts Immunity: Rich in vitamins and minerals, cold-pressed oils help strengthen your immune system. They reduce the need for excessive medications and contribute to long-term health benefits.

The process and method of extracting Cold-pressed Oils

It is necessary to understand the process of extraction which differentiates cold-pressed oils from refined oils. Mr. Govind Maheshwari, who runs a local oil mill in Indore says –

The basic principle of cold-pressed oil is to keep the pestle’s rpm, or rotation per minute, as low as possible. This minimizes heat generation. The machine operates slowly. This ensures that less heat is generated. The oil is extracted slowly, retaining its nutrients and purity. This makes it very expensive as the yield ratio is half of the seeds or nuts. That is one hundred kg of groundnuts will give a yield of 50 kg of oil or even less. The shelf life too becomes short as no preservatives or additives are added.

Traditional v/s Modern method of cold-pressed oil extraction

The traditional method of oil extraction was once common in rural India. It involved using large wooden pestles and mortars. Bulls powered these tools to crush seeds and extract oil.

Hence they are referred to as wood-pressed oils too.

Although labor-intensive and time-consuming, this method retains purity, taste and keeps the nutrients intact.

Moreover, there is no use of electricity or fuel thus reducing the carbon footprint. Oils extracted by this method are available in certain regions of South India.

They are the most expensive as the rpm is the longest in this process.

If you are lucky enough to get this oil, don’t let the price deter you. The money exchanged will flow to the rural economy. It will support the small farmers and labourers. You will get the oil in its purest form.

Mr. Vishal Joshi owner, Shuddham Oils – another local cold-pressed oil mill in Indore – says

The modern wood-pressed method (Lakdi Ghani) mimics the same slow, cold extraction process. It uses motorized wooden presses for higher efficiency and consistency. This does not compromise nutritional value. This advancement ensures pure, chemical-free oils while maintaining the benefits of traditional methods in a more scalable and sustainable way.

You can find such local vendors in your city or the area where you reside. They have the machines installed in their small set-up and you can actually see the entire process of oil extraction.

Although you get cold-pressed/wood-pressed oils in supermarkets and on online shopping platforms, it is not advisable to buy from these sources for the below reasons –

• Branded cold-pressed oils are produced in factories in large quantities which makes the use of low resistance expeller machine necessary. This increases the heat during the process and kills the nutrients in the oil.
• Since the oil is produced in large quantities and needs to be stored till it is sold – use of preservatives and chemicals is imperative.
• Lack of transparency in the process of extracting the oil.

Buy Local: Support Health & Economy

Instead of supermarket oils, buy from local mills where the extraction happens in front of you. Why?
🏡 Supports small businesses & local economy
🛢️ Fresh, unadulterated, and free from hidden additives
🔍 Transparent process—what you see is what you get
🌱 Eco-friendly with less packaging & transport waste

Best Cold-Pressed Oils & Why You Should Rotate Them

Each oil has unique benefits, so rotate them for a balanced diet:

• 🥥 Coconut Oil – Boosts energy & digestion, ideal for Indian cooking.
• 🫒 Olive Oil – Rich in antioxidants, great for salads & low-heat cooking.
• 🌻 Sunflower Oil – High in Vitamin E, good for heart & skin health.
• 🥜 Groundnut Oil – Nutty flavor, high in monounsaturated fats.
• 🌱 Sesame Oil – Supports joint health & digestion.
• 🌿 Mustard Oil – Antibacterial & great for high-heat cooking.

Why Rotate?

• ✔ Prevents nutrient deficiencies
• ✔ Maintains a healthy Omega-3 to Omega-6 ratio
• ✔ Adapts to different cooking needs

Cold-Pressed Oil Movement in Indore

Local businesses in Indore are leading the shift toward healthier oils:
✨ Shuddham Farm – A brand ensuring transparent extraction and quality sourcing.
✨ Gau Kripa – Mr. Govind’s Kacchi Ghani Initiative – Raising awareness on pure oils
✨ Roots – A brand selling 100% natural and pure products

Choose purity, taste and health – choose cold-pressed oils

Switching to cold-pressed oils is a smart choice for your health and the environment. Buying from local mills ensures purity, freshness, and supports the economy. Plus, rotating oils provides a balanced intake of nutrients for overall well-being.

Next time you shop for cooking oil, choose cold-pressed and go local! 🌿💚

Read more about healthy food in our articles on http://www.healthybytes.in

Also read our article on Millets https://healthybytes.in/7-reasons-why-you-should-say-yes-to-millets/

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