She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust. Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times.
Even good-quality cold-pressed oils are calorie-dense, providing approximately 120 calories per tablespoon. Oil remains one of the most misunderstood ingredients in our daily diet. Some people consider cold-pressed oils a healthier alternative, while others believe we should avoid cooking oils altogether. With so much information surrounding nutrition, understanding what matters can help us make better choices. Cold-pressed oils have gained attention for their traditional extraction methods and potential to retain naturally occurring nutrients. But are they always healthier? And how should we use them in our everyday diet? Let’s separate fact from myth. Refined oils often get a bad rap, but that is an oversimplification. Refining can reduce certain naturally occurring compounds, but refined oils can still provide unsaturated fats and essential fatty acids. Cold-pressed oils offer an alternative for those who prefer minimally processed ingredients. The best choice depends on the oil’s composition, processing, and your dietary needs. The fact: Cold-pressed oils can be a good choice for everyday cooking, but refined oils aren’t automatically harmful. A common misconception is that you should only consume cold-pressed oils raw. In reality, their suitability depends on the specific oil and how you use it. Factors such as fatty acid composition, oxidative stability, temperature, and heating duration influence an oil’s performance during cooking. Some oils suit lower-temperature preparations, while others suit regular cooking. However, repeatedly heating or overheating any oil, however, can lead to undesirable chemical changes. The fact: Match the oil to the cooking method, avoid overheating it, and don’t reuse frying oil repeatedly. D, E, and K and supporting normal bodily functions, excessive consumption can contribute to an overall calorie surplus While fats are essential for absorbing vitamins A. The goal isn’t to eliminate oil from your diet, but to use it thoughtfully. Measuring how much you use in cooking and accounting for other fat sources can help you maintain a balanced intake.
