Traditional Indian cooking used ghee, mustard oil, or coconut oil, but there has been a shift toward a healthier diet in recent decades, necessitating the use of cold pressed oils. But what exactly is cold-pressed oil, and is it safe to use in cooking?
Cold pressing is a method of extracting oil. Fibre is extracted from the food product using this approach without the use of heat. Because the process of oxidation is mild and gradual in comparison to other oil extracted using heat and chemical processing, this technique helps to keep the nutritional value of food without changing the original taste of the oil. Recently, the cold pressed process has been widely used in the preparation of everyday cooking oils.
1. Olive Oil
If you are making continental specialities, sauteing vegetables, making pasta, or basic fish or lean meat recipes, olive oil is excellent cooking oil. Cold pressed olive oil, which is high in antioxidants and vitamin E, promotes cell regeneration, strengthens the immune system, and has anticancer properties. Cooking olive at high degrees, on the other hand, can impair its efficacy; consequently, it is preferable for no-heat recipes or gentle sauteing.
2. Groundnut Oil
Another popular cooking oil is groundnut oil. Cold pressed groundnut oil maintains nutrients and is quite healthy. This cold pressed oil is high in MUFA, PUFA, vitamins A, D, and E and is ideal for lowering LDL and improving heart health, which reduces the risk of strokes and heart attacks when used in small amounts. Because of its high smoking point, this oil is a fantastic choice for Indian cooking.
3. Hemp Seed Oil
The hemp seed oil contains vitamins A and E, as well as minerals such as iron, calcium, and magnesium, to name a few. This oil is high in digestible protein and omega-3 fatty acids. Furthermore, this oil contains an excellent combination of Omega 9, 6, and 3 fatty acids, which work synergistically to decrease cholesterol levels.
4. Coconut Oil
If ingested in moderation, cold pressed coconut oil is high in MCTs (medium-chain triglycerides), which raises HDL (good) cholesterol levels in the blood and enhances heart health. Furthermore, cold pressed coconut oil includes lauric acid, which is an antibacterial active lipid that aids in infection protection; the same acid is found in breast milk and protects the newborn from illnesses. Cold pressed coconut oil can withstand high heat without losing its effectiveness, making it ideal for cooking everyday desi dishes.
5. Flaxseed Oil
Flaxseed oil, which is strong in omega 3 fatty acids and a good source of polyunsaturated fatty acids, is beneficial to heart health, decreases inflammation in the body, and is ideal for persons who suffer from gut health difficulties. This cold-pressed oil, however, should never be used for cooking because it oxidises easily and forms hazardous chemicals when exposed to heat. This oil can be added to your everyday diet in the form of salad dressings, dips, sauces, or smoothies.
