Cold Pressed vs Kachi Ghani vs Expeller Pressed Oils: Which One to Use

Cooking oil is more than a kitchen ingredient; it is the foundation of good health and authentic flavour. Across India, different regions favour different oils such as mustard in the north, coconut in the south, sesame in the east, and groundnut in the west. Yet the real difference lies not in the type of seed but in the extraction process used to make the oil.

Cold-pressed, Kachi Ghani, and expeller-pressed oils may look similar on the shelf, but how they are made decides their purity, nutrient profile, and taste. Knowing the difference helps you choose the right oil for every kind of cooking.

What Are Cold-Pressed Oils and Why Do They Matter?

Cold-pressed oils are extracted by pressing seeds or nuts at low temperatures without adding any heat or chemicals, unlike refined oils which are extracted using high heats and chemical solvents, and temperatures going as high as 320°C. ,. This process preserves the natural antioxidants, vitamins, and essential fatty acids in the oil. The result is a pure, nutrient-rich oil that retains the true flavor and aroma of the seed. There are different methods of cold-pressing, and there is no official standard or limit to the oil pressing temperature. You can consider cold-pressing like an umbrella term, which includes even oils extracted from expellers etc, at 150°C. This temperature is lower than refined but much higher than the temperature at which the nutrients of the oilseed survive. 

When oils are truly cold-pressed, like India’s traditional Kolhu-pressing method, coconut oil will smell like fresh coconut, while cold-pressed groundnut oil will carry  a deep, nutty aroma that enhances traditional recipes. These oils are also rich in monounsaturated fats and vitamin E, making them beneficial for heart health and skin nourishment.

Understanding KachiGhani Oils

Kachi Ghani or Kolhu-pressing is the traditional Indian method of cold pressing using a wooden churner known as a kolhu. Seeds are slowly crushed to extract oil while maintaining a low temperature under 40°C so that natural nutrients and enzymes stay intact. This age-old method has been used in Indian households for centuries because it produces oil in its purest and most flavourful form.

Kachi Ghani oils are typically unrefined and chemical-free. You may find some seed sediments or a darker color, both signs of authenticity and minimal processing. The slow churning method prevents heat buildup and keeps essential compounds like omega-3 and antioxidants intact.

Mustard oil made through the Kachi Ghani process is one of the most popular examples. Its pungent aroma and rich flavor come from natural compounds that support digestion and improve circulation. The oil also has antibacterial properties, making it ideal for Indian cooking and pickling.

When to use:

 Use Kachi Ghani oils for tadkas, pickles, curries, stir-fries, and other Indian dishes. Their strong aroma and robust flavor enhance traditional recipes and make them a healthier alternative to refined oils.

What Are Expeller-Pressed Oils

Expeller-pressed oils are extracted using mechanical pressure without chemicals, similar to cold pressing, but the friction created during the process can slightly raise the temperature to about 70°C-100°C. The result is oil that is still natural but has a lighter flavor and longer shelf life than cold-pressed or Kachi Ghani oils.

These oils retain a fair amount of nutrients and are more stable for high-heat cooking. They strike a balance between health and practicality, making them suitable for both home and restaurant kitchens.

When to use:
 Expeller-pressed oils are ideal for deep frying, roasting, grilling, or baking. They handle higher temperatures better without breaking down quickly.

Refined vs Natural Oils

Refined oils undergo multiple chemical treatments such as bleaching, neutralizing, and deodorizing to remove impurities and extend shelf life. However, these processes also strip away the natural nutrients, antioxidants, and flavor of the oil. What remains is a clear, odorless oil with minimal health benefits.

Natural oils like cold-pressed and Kachi Ghani retain all their original compounds, providing plant-based nutrients and antioxidants that help reduce inflammation, support heart function, and improve metabolism. The taste difference is noticeable too; natural oils add authentic aroma and texture, while refined oils often feel flat and lifeless.

If your oil looks crystal clear or lacks aroma, it is likely refined. Real oils are nutrient-dense and may appear slightly cloudy or thick, which is a sign of purity.

Comparing Extraction Methods

 

Health Benefits of Using Natural Oils

1. Supports Heart Health: Cold-pressed and Kachi Ghani oils are high in healthy fats that help reduce LDL cholesterol and improve HDL levels
   

2. Boosts Immunity: Natural antioxidants and vitamin E enhance immune function and protect against free radicals
   

3. Aids Digestion: Mustard and groundnut oils improve digestion and promote better nutrient absorption
   

4. Nourishes Skin and Hair: Natural oils retain bioactive compounds that keep skin soft and hair strong
   

5. Balances Hormones: The essential fatty acids in these oils help regulate hormone production and cell function
   

Blending Tradition with Modern Nutrition

Modern research supports what Indian kitchens have always believed. Traditional extraction methods preserve nutrition and flavor better than industrial refining. Cold-pressed and Kachi Ghani oils keep the natural goodness of seeds intact, making every meal healthier and more flavorful

Ayurveda also recognizes these oils as part of balanced nutrition. Oils like mustard, coconut, and sesame are mentioned in ancient texts for maintaining body heat balance, improving joint health, and supporting digestion.

Why Choose Anveshan Oils

Anveshan brings the best of modernity and tradition by blending tradition with modern  hygiene standards. At Anveshan, we cold-press our oils always under 40°C, using stainless steel kolhus that replicate kolhu-pressing with cleanliness and no animal cruelty (traditional kolhus were rotated with the help of bulls). This ensures every drop retains its original nutrients and flavour. The oils are made from high-quality seeds sourced directly from Indian farmers and pressed in small batches to maintain freshness.

Each bottle of Anveshan oil is free from chemicals and preservatives. Every batch is tested for purity, and customers can trace the source of their oil using the QR code on the label. This transparency builds trust and ensures you are getting oil that is natural, fresh, and truly authentic.

Choose from:

• Cold-Pressed Groundnut Oil for everyday cooking
  

• Cold-PressedMustard Oil for Indian dishes and pickles
  

• Cold-Pressed Coconut Oil for both cooking and skincare
  

• Cold-Pressed Sesame Oil for high-heat cooking
  

Each type has its own benefits and purpose in the kitchen, helping you combine tradition with health in every meal

Pro Tips for Using and Storing Oils

• Always store oils in dark glass bottles away from sunlight to prevent oxidation
  

• Do not overheat cold-pressed or Kachi Ghani oils to preserve nutrients
  

• Avoid reusing fried oil to prevent the formation of harmful compounds
  

• Buy oils in smaller batches to ensure freshness
  

• Match oils to cuisines; mustard and groundnut for Indian dishes, coconut for coastal foods, sesame for Asian recipes
  

Frequently Asked Questions

1. Is Kachi Ghani oil better than cold-pressed oil?
Both are cold extraction methods. While cold-pressing is an umbrella term, Kachi-Ghani is a traditional Indian method of extracting oil, which is used at Anveshan with a modern touch. 

2. Can cold-pressed oils be used for frying?
They can be used for light frying, but for deep frying or high-heat recipes, expeller-pressed oils are more stable

3. Are all cold-pressed oils unrefined?
Yes. Genuine cold-pressed oils are unrefined and retain natural nutrients without any chemical treatment

4. Why do natural oils appear cloudy or thick?
Because they contain natural waxes and plant sediments, which are signs of authenticity and purity

5. What makes Anveshan oils different?
Anveshan oils are made using traditional wooden kolhus, sourced from Indian farmers, and processed without chemicals, ensuring maximum freshness and nutritional value