Why More Indian Households Are Switching To Cold-Pressed Cooking Oils

 

For years, cooking oils were chosen based on habit, cost efficiency, or regional preferences. Today, people across the country are shifting towards cold-pressed oils as a healthier and more flavourful alternative.

Shabana Parveen, Head - Clinical Nutrition & Dietetics Department, Artemis Hospitals said that people have become aware of the goodness of natural products. “Since they are cold-pressed, the oils help retain natural nutrients and healthy fats. Hence, they can be consumed regularly in daily food items, which could be beneficial for our overall health,” she said.

 

Agreed Chef Ayush Kunder, The Avatar Hotel and Convention Center in Mangaluru. “People are gradually becoming more aware that minimally processed oils not only offer nutritional benefits but are also versatile for regular Indian cooking when used appropriately,” he said.

“Cold-pressed oils are not a new phenomenon in Indian kitchens. Groundnut, sesame, mustard, and coconut oil have been treasured because of their unique sensory properties and use in season-specific and regional cuisines. The knowledge gained from centuries-old food traditions is now meeting with modern nutritional awareness,” noted Dr. Shilpa Vora, Chief R&D Officer at Marico Limited and food expert at Saffola.

Dr. Vora explained that these oils are extracted by using mechanical pressing with low temperature and minimal use of chemicals. This helps to retain the natural aroma, taste, and bioactive substances such as sterols, phenolics, and carotenoids of the oil. Most cold-pressed oils are locally available, thereby reducing the need to import them. Dr. Vora said, “Cooking oil is used every day, so even small improvements can make a meaningful difference over time. Indian consumers are becoming increasingly conscious of healthier eating, balanced home-cooked meals, and ingredient awareness.” She added that innovations such as Saffola’s LoSorb Technology are also encouraging consumers to opt for lighter everyday cooking.

 

Furthermore, the process of cold pressing ensures that all-natural nutrients present in the oil, like vitamin E, antioxidants, phytosterols, and fatty acids, are retained. The oils obtained through the single-seed process are distinctive when it comes to cooking; groundnut oil provides a rich nutty aroma, sesame oil a strong earthy smell, while mustard oil gives off a sharp pungent aroma to the dish. Scientific studies have also lent strength to this shift towards healthy oils. As per a 2025 study published in the journal Scientific Reports, commercially available cold-pressed oils in India contain all the bioactive compounds, including tocopherols, carotenoids, phenolics, and polyphenols.

 

“The healthiest approach for any Indian household is rotating oils mindfully and matching the right oil to the right cooking technique. Informed, moderate, and diverse oil use is what delivers long-term nutritional benefits,” said Payal Nigam, a Senior Clinical Nutritionist and Diet Counsellor based in Bengaluru. She explained that while cold-pressed oils are making a well-deserved comeback in Indian kitchens, choosing the right oil is more important than simply opting for any cold-pressed variety.

 

Nigam said that each oil has a different set of nutritional values and should be used for particular types of cooking. Cold-pressed mustard oil can be used for tempering and stir-frying, groundnut oil for medium-temperature sautéing and shallow frying, while sesame oil is used for low-temperature cooking or as a finishing oil to preserve its antioxidants. In addition to this, she said that high-oleic sunflower oil can help regulate the levels of cholesterol and inflammation, but it should never be reheated because it might produce toxic compounds. Lastly, virgin coconut oil, which is commonly used in South Indian cooking, helps increase good cholesterol levels (HDL) and can be eaten in moderation for its traditional and taste benefits.

Commenting on the advantages of using flaxseed oil, she said that it is one of the highest sources of omega-3 fatty acids among all the plant-based foods and is associated with the prevention of heart diseases, lower blood pressure, and low cholesterol. However, flaxseed oil must be consumed raw and not heated, so it can be used directly in chutneys or dressings.

 

Dr. Vora stressed that cooking oils must be evaluated in the same manner as food, as opposed to evaluating them as individual products. “The true value lies in balance, stability, and consistency. Consumers should opt for oils that have good quality standards, are naturally good, innovative, and transparent,” she stated. However, according to Shabana Praveen, consumers should go for cold-pressed oils that contain no chemicals or additives, and choose oils depending on the cooking requirement. For example, mustard oil is generally preferred for Indian cooking, while coconut oil is appropriate for light frying and cooking of regional dishes. To preserve their quality and nutritional value, she further recommends storing these oils in dark bottles, avoiding exposure to heat and sunlight.