Walk into any supermarket today, and you’ll be greeted by shelves lined with oils claiming to be “cold-pressed”, “wood-pressed”, “virgin”, “organic”, or “refined”. Social media often paints cold-pressed oils as the healthier choice, while refined oils are frequently criticised as being “chemical-filled”, “nutrient-free”, or even “toxic”. This has left many people wondering which type of oil truly deserves a place in their kitchen.
The truth is more nuanced than the internet often suggests. Neither all cold-pressed oils nor all refined oils are inherently good or bad. Their nutritional value depends on the type of oil, how it is processed, how it is stored, and how it is used in cooking. Understanding these differences can help you make an informed choice rather than relying on marketing claims.
Are cold-pressed oils healthier than refined oils?
Maybe, depending on how they are used. Cold-pressed oils generally retain more naturally occurring compounds such as vitamin E, phytosterols, polyphenols and other antioxidants because they are extracted without high heat or harsh refining processes. These compounds may contribute to heart health and help protect the oil from oxidation.
However, this does not automatically make every cold-pressed oil healthier than every refined oil. The overall nutritional quality still depends on the source of the oil. For example, cold-pressed coconut oil is still high in saturated fat, whereas refined canola or sunflower oil may contain a more favourable balance of unsaturated fats.
The biggest determinant of health is the fatty acid profile of the oil rather than whether it is simply labelled as cold-pressed or refined.
What exactly is cold-pressed oil?
Cold-pressed oil is extracted mechanically without applying high temperatures. Seeds, nuts or fruits are pressed to release their natural oils while keeping temperatures relatively low, usually below 50°C, although exact temperatures vary between manufacturers.
Because the oil undergoes minimal processing, it generally retains more of its original flavour, aroma, colour and naturally occurring bioactive compounds.
Examples include:
- Cold-pressed mustard oil
- Extra virgin olive oil
- Cold-pressed sesame oil
- Cold-pressed groundnut oil
- Cold-pressed flaxseed oil
- Cold-pressed coconut oil
Minimal processing also means these oils may contain tiny amounts of naturally occurring waxes, pigments and plant particles, giving them a richer appearance compared with refined oils.
What happens during oil refining?
Most commercially refined oils undergo several processing steps, which may include:
- Degumming to remove gums and phospholipids
- Neutralisation to remove free fatty acids
- Bleaching to remove pigments
- Deodorisation to remove strong odours and flavours
These processes produce an oil that is lighter in colour, milder in taste and more resistant to spoilage.
Although refining removes some antioxidants and vitamins, it also removes substances that may reduce shelf life or affect taste. Properly refined edible oils are regulated for safety and are not considered unsafe simply because they have been processed.
Do cold-pressed oils contain more nutrients?
Yes. Because they undergo less processing, cold-pressed oils usually retain higher amounts of naturally occurring nutrients.
These may include:
- Vitamin E (tocopherols)
- Polyphenols
- Phytosterols
- Carotenoids (depending on the oil)
- Plant antioxidants
These compounds may help reduce oxidative stress within the body and contribute to cardiovascular health. However, it is important to remember that cooking oils are still almost entirely fat. Even if a cold-pressed oil contains more antioxidants, it should still be consumed in moderation because it provides approximately 9 kcal per gram, regardless of how it is processed.
Does refining destroy all the nutrients?
No. This is a common misconception. Refining reduces some naturally occurring antioxidants and vitamins, but it does not remove the essential fatty acids that make an oil nutritionally valuable. For example, refined sunflower oil still provides polyunsaturated fats, while refined canola oil continues to supply monounsaturated fats and omega-3 fatty acids. Many refined oils remain excellent sources of healthy unsaturated fats despite undergoing processing.
So instead of viewing one as “good” and the other as “bad”, it is better to choose oils based on their nutritional profile, cooking purpose and moderation in overall intake.
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