Cooking oil might seem like just another ingredient but it's so much more and plays a bigger role in your meals than you might think. It adds flavor, affects texture, supports nutrition and if used right, can even improve your health. But with so many options available like cold pressed peanut oil, wood pressed oiland more - picking the right one can be confusing.
In this blog, we will walk you through everything from the different types of cooking oil and how to use them, to select the best one for your health goals and cooking needs.
What Are Cooking Oils Made Of?
Cooking oils are fats, mainly triglycerides, along with other compounds like phospholipids and sterols. These components affect the oil's texture, taste, and nutritional value.
There are two main sources of cooking oils:
Plant-Based Oils:
- cold pressed peanut oil
- cold pressed til oil
- sunflower, olive, canola, soybean, avocado, wood pressed oil
They stay liquid at room temperature and are great for frying, sauteing, and dressing.
Animal-Based Fats:
- Butter
- Ghee
- Lard (pork fat)
- Tallow (beef/mutton fat)
These are solid at room temperature and used in baking or traditional cooking.
Types of Cooking Oil You Need to Know
There are many types of cooking oil out there, and each has its own use. Here are some of the most common ones:
- Cold Pressed Peanut Oil – Rich in flavor and good for high-heat cooking.
- Cold Pressed Til Oil – Packed with antioxidants, ideal for sauteing or dressings.
- Kachi Ghani Ka Tel (Mustard Oil) – Traditional favorite, strong in taste and antibacterial properties.
- Wood Pressed Oil – Made using traditional wooden churners, preserving nutrients and flavor.
- Sunflower, Canola, Olive & Soybean Oils – Widely used for their light flavor and versatility.
Each oil has its own strengths, depending on whether you are frying, baking, or simply drizzling over a salad.
3. Smoke Point Matters More Than You Think
The smoke point is the temperature at which oil starts to burn and release smoke. When that happens, the oil breaks down and produces harmful compounds.
Use This Rule of Thumb:
- Low smoke point oils (like extra virgin olive oil) → for dips or dressings.
- Medium smoke point oils (like sesame or mustard oil) → for sautéing or stir-frying.
- High smoke point oils (like peanut or wood pressed oil) → for frying or roasting.
Key Cooking Oil Properties to Know
Smoke Point
The temperature at which oil begins to break down and smoke.
- Low: Extra-virgin olive oil, sesame oil - great for dressings
- Medium: Canola, light olive oil – good for sauteing
- High: cold pressed peanut oil, wood pressed oil – ideal for frying
Melting Point
Ghee or coconut oil harden in cool temperatures, affecting texture in baking or spreading.
Density
Lighter oils spread better, while heavier ones like lard behave differently in frying and baking.
Crystallization
Some oils form crystals when cooled, especially animal fats and saturated oils like coconut oil.
Health Benefits of Cooking Oils
Healthy cooking oils do more than just cook your food, they support your well-being:
Nutrient Absorption
Oils help your body absorb fat-soluble vitamins like A, D, E, and K.
Essential Fatty Acids
Oils rich in omega-3 and omega-6 (like canola or flaxseed oil) support brain, heart, and skin health.
Heart Health
Monounsaturated and polyunsaturated fats like in olive, cold pressed til oil, and wood pressed oil lower bad cholesterol and support blood pressure.
Anti-Inflammatory Properties
kachi ghani ka teland olive oil contain compounds that reduce inflammation.
Energy Source
Oils are calorie-dense and provide quick energy—ideal when used in moderation.
Quick Tips for Using Cooking Oils the Right Way
Using cooking oils correctly depends on the dish:
- Don’t overheat, match the oil to your cooking temperature
- Avoid reusing oil multiple times
- Always keep oil sealed and stored properly
- Choose cold pressed or wood pressed oil for more nutrition
Bonus Tip: Always use fresh oil. Reusing oil can lead to rancidity and health risks.
6. Store It Right or Lose the Benefits
Even the best oil loses quality if not stored properly.
- Keep it in a cool, dark place
- Use airtight containers
- Avoid contact with metal or moisture
Proper storage helps in avoiding rancidity and keeps the flavor fresh.
If you’re switching from refined oils, start with cold pressed or wood pressed options. They’re chemical-free, rich in nutrients, and packed with flavor.
Final Thoughts
With so many types of cooking oil available, it's easy to feel overwhelmed. But once you understand their properties, health effects, and uses, you will cook smarter, eat healthier, and enjoy your food more.
With this cooking oil guide, you now know what to look for, how to use it, and which oils are best for your health and cooking style.
Whether you are frying, drizzling, or baking, make sure you do it with the right oil. And if you ever wonder what oil suits your kitchen best, just come back to this guide.
Ready to Switch to Healthier Oils?
At Nayesha Mills, we offer a range of 100% natural, cold pressed peanut oil, cold pressed til oil, sesame oil, mustard oil and more, perfect for traditional and modern kitchens alike.
Make the healthier switch today. Try our cold pressed oils and taste the difference in every dish.
The Right Oil Changes Everything
Don’t settle for ordinary. From everyday meals to signature dishes, choose oils that are cold pressed, nutrient-rich, and full of flavor.
Where quality meets your kitchen — naturally
Need help choosing the right oil? Call us at +91 7300483669 for personal guidance
SHOP COLD PRESSED OILS NOW
FAQ’s
Q. What are the healthiest cooking oils to use every day?
Ans. Healthy cooking oils include cold pressed peanut oil, cold pressed til oil, kachi ghani ka tel, olive oil, and avocado oil. These oils are rich in good fats and nutrients.
Q. What is the difference between cold pressed and wood pressed oils?
Ans. Both are chemical-free extraction methods, but wood pressed oil is made using traditional wooden churners, which keep the oil cooler and preserve nutrients better.
Q. Can I use cold pressed oils for deep frying?
Ans. Yes, oils like cold pressed peanut oil are excellent for high-heat cooking, including frying. Just ensure the oil has a high smoke point.
Q. How do I choose the right cooking oil for different types of cooking?
Ans. Use high smoke point oils for frying like peanut or sunflower, and lighter oils like sesame or olive oil for dressings and low-heat cooking. Refer to our cooking oil guide for more.
Q. Why is it important to avoid reusing cooking oil?
Ans. Reusing oil can lead to rancidity, loss of nutrients, and harmful compounds that may affect taste and health.
