With the growing inclination towards a healthy lifestyle, many people are choosing cold-pressed oils over regular/refined oils to support heart health. While it might be hard to distinguish between the two types when cooking or tasting food, their nutritional content and chemical properties are different.

So, what sets them apart, and is one type better for you than the other? Here’s a look at what each type brings to your meals and how they might impact your health.

How They’re Made

The biggest difference between cold-pressed and regular oils lies in their production methods. Regular oils—often referred to as refined oils—are extracted by heating seeds or nuts to high temperatures, typically over 200°C (about 392°F). This process helps extract more oil but also strips away many nutrients and natural flavors. Manufacturers may then add chemicals to further refine the oil, giving it a clear, odorless appearance and extending its shelf life.

Cold-pressed oils, on the other hand, are extracted without heat or chemicals. Instead, they are made by mechanically pressing seeds, nuts, or fruits at low temperatures (usually under 50°C or 122°F). This method preserves more nutrients, as well as the natural aroma and taste of the ingredients. Essentially, cold-pressed oils are closer to the raw plant source, making them a more "natural" choice.

Nutritional Differences: What’s Inside

One of the main reasons people switch to cold-pressed oils is for their potential health benefits. Studies show that cold-pressed oils retain more antioxidants and vitamins compared to their regular counterparts. For instance:

  • Vitamin E: Cold-pressed oils, especially olive and sunflower, can contain up to 70% more Vitamin E, an antioxidant that supports skin health and helps combat cell damage.
  • Omega-3 and Omega-6 Fatty Acids: Cold-pressed oils retain more essential fatty acids. For example, cold-pressed flaxseed oil maintains nearly all of its natural omega-3, which is beneficial for heart health.
  • Phytosterols: These plant compounds help manage cholesterol levels and are found in higher concentrations in cold-pressed oils compared to refined oils.

In regular oils, the heat and chemicals used in refining reduce or even destroy these beneficial compounds. What remains is mostly pure fat, which is still useful for cooking but lacks added nutrients.

The Taste Factor

If you've ever tasted cold-pressed olive oil compared to regular olive oil, you’ll notice a clear difference in flavor. Cold-pressed oils highlight the true taste of their ingredients. For instance, olive oil tastes distinctly like olives, while coconut oil tastes like coconut. This is why cold-pressed oils are popular for salad dressings or dips, where their natural flavor can be appreciated.

Regular oils, due to the refining process, tend to lose most of their flavor and become more neutral. This can be useful for high-heat cooking, like frying, where you don’t want the oil’s taste to overshadow your dish. However, for those who enjoy food with fresh, authentic flavors, cold-pressed oils have an edge.

Health Impact: Cold-Pressed vs. Regular

The health benefits of your oil choice go beyond calories and fat content. It’s about what each type contributes to your overall wellness. Here’s a research-backed comparison:

  • Heart Health: Cold-pressed oils often contain higher amounts of polyunsaturated and monounsaturated fats. These “good” fats support heart health by helping manage cholesterol levels. The American Heart Association recommends oils like cold-pressed olive oil for heart health due to their monounsaturated fats and antioxidant content.
  • Digestive Health: The refining process of regular oils can remove beneficial plant compounds that support digestion. Cold-pressed oils like sesame and coconut still contain these compounds, which can aid digestion and help reduce gut inflammation. Studies show that people who include unrefined oils in their diet often report better digestive comfort.
  • Cancer Prevention: Cold-pressed oils, particularly olive oil, are rich in antioxidants like oleocanthal, which some studies suggest may reduce cancer risk. For example, higher intakes of extra virgin olive oil have been linked to a 31% lower risk of certain cancers due to these powerful plant compounds.
  • Skin Benefits: Cold-pressed oils like almond and coconut oil are popular in skincare for their retained Vitamin E and fatty acids. These natural properties can hydrate and protect the skin without added chemicals. Many dermatologists recommend cold-pressed oils for their nourishing and protective benefits.

Nutritional Comparison Table

Aspect Cold-Pressed Oils Regular Oils
Processing Method Extracted without heat or chemicals, using mechanical pressing at low temperatures (under 50°C/122°F). Extracted using high temperatures (over 200°C/392°F) and often chemicals for refining.
Nutritional Retention Retains more nutrients, antioxidants, vitamins, and natural flavors due to gentle processing. Loses nutrients and natural flavors during refining; mainly left with pure fat content.
Vitamin E Content Contains up to 70% more Vitamin E, especially in oils like olive and sunflower, benefiting skin and cell health. Lower Vitamin E content due to nutrient loss in high-temperature processing.
Essential Fatty Acids Higher in Omega-3 and Omega-6 fatty acids, especially in oils like flaxseed, supporting heart health. Essential fatty acids are reduced or destroyed during refining.
Phytosterol Content Retains more phytosterols (plant compounds helpful for managing cholesterol). Phytosterols are significantly reduced or lost during the refining process.
Flavor & Aroma Retains natural flavors and aromas of ingredients, suitable for salads, dressings, and dips. Neutral flavor and aroma, suitable for high-heat cooking where oil taste shouldn’t overpower food.
Health Benefits Higher in “good” fats (polyunsaturated and monounsaturated), antioxidants, and compounds linked to health benefits. Mainly pure fat with fewer health-supporting compounds, but still suitable for general cooking.
Smoke Point Generally lower smoke point, suitable for low to medium-heat cooking. Higher smoke point, ideal for high-heat cooking like frying.
Usage Recommendation Ideal for dressings, drizzling, and low-heat cooking to preserve nutrients and flavors. Ideal for high-heat cooking, frying, and recipes requiring neutral oil flavors.
Shelf Life Shorter shelf life due to natural state, may require refrigeration after opening. Longer shelf life, typically doesn’t need refrigeration.


When to Use What Oil

Cold-pressed oils are packed with nutrients, but they don’t always hold up well under high heat. Here’s how to make the most of both types:

  • For Low to Medium-Heat Cooking: Cold-pressed oils like olive, sesame, and coconut work well. They’re perfect for stir-frying, baking, and sautéing, maintaining most of their nutrients without burning.
  • For High-Heat Cooking: Regular oils are better suited for high temperatures. They have a higher smoke point and are less likely to break down under intense heat.

Check the smoke point of your oil if you’re unsure how much heat it can handle. Keep in mind, the lower the processing temperature during production, the more delicate (and flavorful) the oil will be when used in cooking.

Is it A Matter of Preference?

Ultimately, the choice depends on your needs and preferences. If you’re looking for rich taste and natural nutrients, cold-pressed oils are a fantastic option. They shine in dishes where you can enjoy their full flavor, like salads or dips.

Regular oils, on the other hand, are practical and versatile. They’re more budget-friendly, ideal for high-heat cooking, and have a longer shelf life. They may not deliver as many nutrients, but they remain a reliable choice for general cooking.

Switch to Cold-Pressed Oils

Having a mix of cold-pressed and regular oils in your pantry can give you some flexibility with your grocery budget. Cold-pressed oils bring natural flavors and nutrients that make dishes really shine, while regular oils come in handy for frying or when you need a neutral flavor. The choice between cold-pressed and regular cooking oils can truly make a difference in both your health and the taste of your food.

Nutri Intact cold-pressed oils are an excellent choice for anyone seeking a healthier option, as they keep their natural flavors, nutrients, and antioxidants intact. These oils bring a fresh, wholesome touch to your cooking, adding real flavor, aroma, and essential vitamins and minerals that regular oils may lose.