In today’s busy world no one could give much attention to maintain good health, but health can be maintained by healthy eating. Eating healthy not only keeps us healthy but also keeps away from various kinds of diseases.
Nowadays a lot of people suffer from lifestyle disease which is due to poor eating habits. Oil being one of the basic ingredients of all kinds of food items, we have to give much importance while choosing a healthy edible oil for our food. Choosing a good type of oil is much important nowadays because various types of oils are available in the market and they all may not be healthy.
As per the guidelines by National Institute of Nutrition, healthy oil should have a balance of three fatty acids namely Monounsaturated Fatty Acid (MUFA), Polyunsaturated Fatty Acid (PUFA)and Saturated Fatty Acid (SFA).Refined oils strip off the natural nutrients and can increase the risk of diseases and obesity. Hence it is important to make a mindful choice when it comes to healthy cooking. Here is where cold pressed oils help as they are directly drawn from nuts/seeds using traditional method of extraction which does not involve any refining process or heat treatments.Cold-pressed oils are rich in essential fatty acids, antioxidants, vitamin E, vitamin K, vitamin C, and other healthy fats as they preserve the potent nutrients of their ingredients and maintain their natural form.
As both types of oils are available in the market but their method of preparation is entirely different which creates much difference between the two. Using Cold-pressed Oil over Refined Oil would be much beneficial because it is much healthier and rich in nutrients that are required by our body. But if we look at the cost of the two, definitely Cold-pressed Oil is costly as compared to Refined Oil due to difficulties involved in its making process. Also, from a given amount of seed, much more oil can be extracted using the Refined process than the Cold-pressed Oil process. That is the main reason why Cold-pressed Oils are available at much higher rates than Refined Oil. But if you give more priority to health over price rates then definitely Cold-pressed Oil is a perfect fit for you. Due to its variety of ingredients and various health benefits, it should be preferred for regular use. As Cold-pressed Oils can be preserved for a longer duration you can purchase only the required amount of oil for a while. The vast health advantages of Cold-pressed Oils and the disadvantage of Refined Oil should be considered every time you decide on choosing edible oil for you and your family.
As Cold-pressed oil contains abundant nutrients and does not have any harmful effects on our health, it is good to use it in cooking. The good thing about Cold-pressed oil is that you require a lesser amount of oil to carry out a cooking task as compared to Refined oil. If you require 2 liters of Refined oil for a particular cooking task then you will just need 1 liter of Cold-pressed oil to finish the same cooking task. Hence Cold-pressed oils in that sense are cost-effective. But there are certain things which need to be kept in mind while using Cold-pressed oil for cooking. They must be used in limited quantities and should not be exposed to a large amount of heat so that they do not lose their nutritional value. Cold-pressed oil should only be used to give a good flavor to your food. Some of the oils are simply sprinkled on the food like that of sesame and olive oil as they can be exposed to heat directly. Hence Cold-pressed oil should be used with due care and in limited quantity.
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Dr.Deeksha.Naik, Department of Food Science and Nutrition,UAS,Dharwad and Dr. Jyoti.M.Rathod, Scientist (Home Science),KVK,Shivamogga