Are your cooking oils healthy? Do you know how they are made? Or what is in them? And is there a better alternative?

We will delve into the what, why and how of edible wood-pressed oils in this article.

Introduction

Refined oil Versus Wood-Pressed Oil – Which is better?

Is Wood-Pressed Oil The Same As Cold-Pressed Oil?

Benefits of Wood-Pressed Oil

Tips for Cooking With Wood-Pressed Oils

Ayurveda Recommendations For Consuming Oil

Cooking oil is an essential food product we all use. In the past few years, the market has been flooded with options to cater to the increasing demand for healthy cooking oils. But how do we tell the healthy from the unhealthy? Advertisements make us believe that ultra-processed refined oils with their ‘added antioxidants’ are good and ‘heart healthy’ but are they?

Eating unhealthy processed foods (containing unpronounceable chemicals) is linked to various diseases – diabetes, cancers, hormonal disruption, and hypertension, to name a few. It is equivalent to putting kerosene in a petrol engine. The engine is bound to break down sooner than later! This is why more and more people are gravitating towards more traditional ingredients and styles of cooking. After all, the food we consume can make or break our system.

Thanks to Ayurveda and Yogic Sciences, Indians have had an intrinsic knowledge about the effects of different kinds of foods on the body and mind. For generations, people in India have eaten food that was locally produced, unprocessed, and suitable to the body and the climate in which we live.

Refined Oil Versus Wood-Pressed Oil – Which Is Better?

Traditionally in India, oil was extracted with a wood or stone press called Ghani, Chekku or Kohlu, hence the name ‘kachhi ghani’ oil. A wood press is known as mara chekku. This method uses pressure to extract oils from seeds and nuts without heat, solvents, bleaches and deodorisers, thereby maintaining the oil’s purity.

(1) Minimal heat (lower than 40 degrees Celsius) is generated during the process. According to one of the local producers in Bengaluru, the speed at which the presser rotates determines the amount of heat generated. Low speeds (<15 rpm) are typically maintained to limit heat generation. As a result, the oil keeps its original colour, composition, aroma, flavour and nutrient profile (by which I mean the vitamins, minerals, healthy fats, antioxidants, etc.). So wood-pressed oil smells and tastes better than refined oil! If the seeds or nuts are organic, that’s even better!

In comparison, refined oil is extracted at an industrial scale using heat and chemical solvents (1) to get maximum yield at a low cost. It is then refined, bleached and deodorised to increase the shelf life and give it a uniform colour. This method destroys most of the nutrients in the oil.

Solvent and heat extraction also reduces the antioxidant level (3) while leaving a larger quantity of trans-fats and free fatty acids (FFA) (4) in the oil. These harmful fats increase inflammation in the body and contribute to diseases such as diabetes, cancer, heart disease, obesity and Alzheimer’s.

Also, many commonly available refined oils are adulterated with palm oil. Palm oil has a very non-transparent and unethical supply chain, too.

Is Wood-Pressed Oil The Same As Cold-Pressed Oil?

The cold-press method (1) refers to any oil extraction method that does not use heat. Wood-press extraction is a type of cold press extraction. In recent times, metal extractors have been for oil extraction. They generate more heat when compared to wood or stone pressers because of higher speeds. The oil extracted through this method may not retain all its nutrients.

What Are The Benefits Of Wood-Pressed Oils?

• Vitamin E and other antioxidants present in wood-pressed oils have many benefits, one of which is fighting inflammation (this can lead to reduced susceptibility to many diseases).
• They are safer for people with cardiovascular diseases, such as hypertension. They may reduce blood pressure (2) in hypertensive patients.
• They lower bad cholesterol and increase good cholesterol levels.
• They have better oxidative stability (3) i.e. they don’t easily break down and form harmful compounds when heated.
• They do not easily go rancid
• They do not contain high levels of trans-fats and free-fatty acids (unlike expeller-pressed refined oils).
• They are often made fresh in smaller batches. You do not need to buy oils sitting on store shelves for months.

BONUS! The raw materials for wood-pressed oils are often locally procured. Also, the extraction process requires much less energy than the machinery used for heating, extracting, and refining oil. In the long run, this significantly reduces energy wastage and its associated carbon emissions.

Tips For Cooking With Wood-Pressed Oils

You can use wood-pressed oils in any dish. You ‌find they add to the taste of food. Consume oils that you have traditionally used because they are the most suitable for your genetics and climate. For example, coastal cuisines typically use coconut oil from coconuts grown locally. Similarly, the southern states in India use groundnut or sesame oil, whereas mustard oil is more common up north. The properties of these oils make them suitable for the climate in which their seeds grow.

Some commonly used oils are mustard oil, coconut oil, groundnut oil, sesame oil, niger seed oil, and sunflower oil.

Oils with higher concentrations of polyunsaturated fatty acids are sensitive to higher temperatures and can quickly oxidise when heated. Coconut oil and groundnut oil are good for cooking with high heat and deep frying because of their high smoking point. Use oils with low-smoking points for baking, dressing and stir-frying.

Also, ensure that you store oils in steel containers or dark-coloured bottles to avoid quick depletion of nutrients from light-induced oxidation.

Ayurveda Recommendations For Consuming Oil

Ayurveda recommends (5) eating fresh food according to your body type, climate and changing seasons. Body types may vary even among family members, but you can still consider the weather and season while choosing cooking oil. Anyone can use the following guidelines while buying edible wood-pressed oils.

1. Always buy your oil fresh in smaller batches.
2. Eat according to season and climate. Use oils with low-smoking points in cold climates and those with high-smoking points in warm climates. Also, sesame oil is known for its warming property and is best for the cold seasons. Coconut oil‌ has a cooling property and can be beneficial in warmer, humid climates.
3. Eat in moderation. Eating an excess of anything can throw your body off balance. For example, Ayurveda says that individuals with a Kapha predominant constitution must consume oil in low quantities to avoid aggravating the Kapha dosha in their bodies.
4. Consume fried or oily food in moderation because excess oil can still put you at risk for many ailments.
5.  Do not reuse oil after frying as it contains free radicals and can cause blockage of arteries when consumed for extended periods.

Please consult a qualified Ayurveda practitioner for detailed recommendations based on body type or ailments.

Disclaimer: The information provided in this article is only for educational purposes. It is not medical advice. If you suffer from any ailments, please consult your doctor or nutritionist before changing your diet.