From Seed to Stove – How Cooking Oil Extraction Methods Shape Your Health. Cooking oil is not just a cooking medium — it’s a daily health choice. When you choose oil, you’re not just selecting a product. You’re deciding how much nutrition, purity, and tradition goes into every meal you prepare.
If you’ve ever paused in your kitchen while pouring oil into a pan and wondered, “Is this actually healthy?” — you’re not alone. Cooking oil is a daily essential, yet one of the most overlooked aspects of our diet. Most people focus on the type of oil — sunflower, groundnut, mustard — but rarely think about how that oil is made. Surprisingly, the extraction method plays a far bigger role than the seed itself. It determines the oil’s nutritional value, taste, aroma, shelf life, and overall impact on your health.
Let’s break it down in simple, practical terms.
Solvent Extraction — High Efficiency, Low Integrity
Imagine trying to extract every last drop of juice from a fruit by using a chemical solvent. That’s essentially how solvent extraction works. In this method, manufacturers use chemicals like hexane to dissolve oil from seeds. The mixture is then heated and refined multiple times until the final product becomes clear, odorless, and neutral.
• Why it’s widely used – Almost 100% oil extraction; Lower production cost; and Longer shelf life.
• What you lose – Nutrients destroyed by high heat; Natural antioxidants removed; No aroma or authentic flavour; and Potential chemical residues (even if minimal).
These oils may look clean and “pure,” but in reality, they are highly processed industrial products rather than natural foods.
Expeller Pressing — Better, But Not Perfect
Now imagine extracting juice mechanically, but with heat involved. That’s expeller pressing. Here, seeds are crushed using powerful machines. Due to friction and sometimes pre-heating, temperatures can rise between 70°C and 120°C.
• The advantages – No chemical solvents; and Faster and scalable production;
• The compromise – Heat reduces sensitive nutrients; Flavour becomes less natural; and Some oxidation may occur.
Expeller-pressed oils sit in the middle ground — better than refined oils, but not truly natural.
Cold-Pressed Oils — The Traditional Gold Standard
Cold pressing takes us back to how oils were made in traditional Indian households. Seeds are crushed slowly and gently at temperatures below 40°C, without heat or chemicals.
What makes it special – Nutrients remain intact; Natural antioxidants are preserved; Rich aroma and authentic taste; and Minimal processing. This is oil in its most natural form — something your body recognizes and uses efficiently.
Types of Cold Pressing
Even within cold pressing, there are variations:
• Stone Press (Ghani) – Traditional, slow grinding; Rich aroma and texture; and Deeply rooted in Indian heritage.
• Metal Press – Faster and more durable; Slight increase in friction; and Still qualifies as cold-pressed.
• Wood Press (Lakdi Ghana / Mara Chekku) – Uses wood to minimize heat; Preserves delicate nutrients; and Maintains natural flavour and freshness. This method strikes the perfect balance between tradition and modern efficiency, making it one of the most preferred options today.
Which Oil Should You Choose? Your choice depends on what you value most:
• Lowest cost: Refined solvent-extracted oils
• Balanced option: Expeller-pressed oils
• Best for health and taste: Cold-pressed oils (especially wood-pressed)
A simple way to think about it: If your oil smells like nothing and tastes like nothing — it probably offers very little to your body as well.
Why Cold-Pressed Oils Are Making a Comeback
More people are moving away from refined oils because they are:
• Tired of overly processed, lifeless products
• Seeking transparency in food production
• Rediscovering traditional flavours
• Prioritizing long-term health over short-term savings
Cold-pressed oils bring back something we’ve lost — authenticity. They reconnect us to real food, real taste, and traditional wisdom. Your food deserves better than heavily processed oil.
And your body certainly does too.
Prashanth Sundaresh
Co founder and operations head, Woodified Natura
65/2, 6th Cross, Kaveri Pura, Bengaluru – 560079
E-mail: prashanth@woodifiednatura.in
Ph: 91485 43303/ 9845764343
https://woodifiednatura.in
