Palm oil is extracted from the fruit of the oil palm tree, scientifically known as Elaeis guineensis, and is one of the most widely used oils globally. This oil is semi-solid at room temperature and has a longer shelf life, making it the preferred choice for the food industry, restaurants, and street food vendors. However, palm oil is far from being a typical household cooking oil, which is why it is not common in Indian kitchens. Like other cooking oils, palm oil has a similar fat profile, calorie content, and vitamin composition, but it is still considered unhealthy by many health experts.
What’s Unhealthy in Palm Oil?
Compared to other best cooking oils in India, especially cold-pressed, palm oil is high in saturated fats, which raises health concern. Palm oil constitutes around more than 50% saturated fat, which is much higher than most common vegetable oils, making its consistent consumption unhealthy. We know, consuming foods rich in saturated fat can raise levels of LDL (Bad) cholesterol in the blood, which is a major risk factor for heart disease and stroke. While palm oil does not contain trans fats and is less harmful than partially hydrogenated oils, its saturated fat profile still makes it less heart-healthy compared to oils that are liquid at room temperature, such as olive or canola oil.
Regular consumption of a diet high in saturated fat can raise bad cholesterol (LDL), clog arteries, and increase the risk of heart attack. Although some research suggests the risks may not be as severe as once thought, health organizations like the World Health Organization and the American Heart Association still recommend limiting saturated fat intake.
Palm Oil is Low in Healthy Fats
When it comes to healthy fats, palm oil falls short compared to the best cold-pressed cooking oils in India, such as olive oil, canola oil, and sunflower oil. The levels of monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), the types of fats known for supporting heart health and lowering bad cholesterol, are considerably lower in palm oil. For example, palm oil contains about 38–40% MUFA and just 9–10% PUFA per 100 grams, while olive oil contains nearly 73–78% MUFA and canola oil offers around 58% MUFA and 35% PUFA. Sunflower oil, another popular choice, is especially rich in PUFA, with about 69% per 100 grams. Because palm oil is dominated by saturated fat, making up about half its fat content, it simply doesn’t provide the same proportion of these heart-friendly fats. This means that, nutritionally, palm oil is less beneficial for cardiovascular health than oils that are richer in MUFA and PUFA, which are widely recognized as the “healthy fats” in a balanced diet.
| Oil Type | Saturated Fat (Approx) | MUFA (Approx) | PUFA (Approx) |
| Palm oil | 52% | 38% | 10% |
| Olive oil (EVOO) | 14% | 73% | 11% |
| Canola oil | 7% | 62% | 32% |
| Sunflower oil | 11% | 20% | 69% |
| Groundnut oil | 18% | 49% | 33% |
Why Jivo’s Best Cold-Pressed Cooking Oils in India Outshine Palm Oil
When you compare palm oil with the best cold-pressed oils, like those from Jivo, the benefits of going cold-pressed are clear. Jivo’s best cold-pressed cooking oils in India, such as canola and olive oil, are extracted using gentle methods that preserve their natural nutrients, antioxidants, and flavours. This means you’re getting oils that are not only pure and unrefined but also packed with heart-healthy monounsaturated and polyunsaturated fats, exactly the kinds of fats your body needs to maintain healthy cholesterol levels and support overall wellness.
Palm oil, by contrast, is high in saturated fat, which can raise LDL (Bad) cholesterol and increase your risk of heart disease when consumed in excess. It also undergoes heavy refining, which strips away much of its nutritional value. On the other hand, the best cold-pressed oils in India from Jivo are low in saturated fat and rich in beneficial omega-3 and omega-6 fatty acids. These oils not only help protect your heart but also enhance the natural flavours of your dishes, making them a versatile and delicious choice for everything from frying to salad dressings.
If you’re looking for a cooking oil that supports your health without compromising on taste or quality, Jivo’s best cold-pressed oils in India for cooking are a smart and flavourful upgrade from palm oil.
| Feature | Jivo Cold-Pressed Canola and Olive Oils | Palm Oil |
| Extraction Method | Cold-pressed, minimal processing | Heavily refined |
| Saturated Fat Content | Very low (6–14%) | High (~50%) |
| MUFA & PUFA | Rich (MUFA: 63–78%, PUFA: 11–35%) | Low (MUFA: ~38%, PUFA: ~10%) |
| Omega-3 & Omega-6 Fatty Acids | Rich source | Minimal |
| Heart Health | May help lower bad cholesterol, may help support heart health | Raises bad cholesterol |
| Nutrient & Antioxidant Content | Preserved, high | Largely lost during refining |
| Flavour | Natural, enhances dishes | Neutral, less flavour |
| Versatility | Great for all cooking methods | Mostly used in processed foods |
What are the Best Cold-Pressed Oils in India for Healthy Cooking
Any day and any time, the best cold-pressed oils outweigh highly processed refined oils in terms of health. Cold-pressed cooking oils undergo a natural oil extraction process, which involves exerting mechanical pressure to crush the seeds. This process is performed with minimal heat and involves no chemical processing. The cold-pressing method ensures maximum retention of healthy components, which benefits overall health. Buying cooking oil from reputed brands like Jivo is a wise option, as the company is the largest seller of cold-pressed canola oil in India and has a wide distribution across the nation. Jivo not only offers canola oil but also a variety of the best cold-pressed cooking oils in India, all of which are considered to be rich in healthy fats beneficial for health.
The two top selling cold-pressed oils of Jivo you can try to enhance taste and health:
1. Jivo Cold-Pressed Canola Oil
A healthy cooking oil in India, Jivo Cold-Pressed Canola Oil which is extracted from canola seeds using cold-press technology, preserving natural nutrients and flavour.
Beneficial Features:
- Lowest saturated fat among all vegetable oils, helping reduce heart disease risk.
- Rich in monounsaturated fats and a good source of Omega-3 and Omega-6 fatty acids.
- High smoke point, suitable for frying, roasting, and baking.
- Versatile, neutral flavour enhances dishes without overpowering them.
2. Jivo Cold-Pressed Extra Virgin Olive Oil
One of the best cooking oils in India, Jivo’s premium cold-pressed extra virgin olive, holds natural health-beneficial properties and retains its natural flavour.
Beneficial Features:
- Rich in Vitamin E and antioxidants, supporting healthy skin and providing antioxidant protection.
- Low in saturated fat, making it a heart-healthy choice.
- Versatile for dressings, salads, soups, dips, and marinades.
- Free from artificial additives and preservatives, ensuring purity
FAQs
Is palm oil good for health?
Palm oil is high in saturated fat, which makes up about 50% of its total fat content. Regular intake of saturated fat can potentially harm health, especially by increasing the risk of heart disease and other cardiovascular problems.
What makes cold-pressed oils better than palm oil for cooking?
Cold-pressed oils are extracted through mechanical pressing, preserving natural nutrients, antioxidants, and healthy fats. Palm oil undergoes heavy refining, which strips away many nutrients and leaves it high in saturated fat, making cold-pressed oils a more healthy option.
Can I use cold-pressed oils for frying and cooking at high temperatures?
Yes, certain cold-pressed oils such as Jivo canola oil have a high smoke point suitable for frying, roasting, and baking. They retain their nutritional benefits even at cooking temperatures, unlike some oils that degrade with heat.
How do saturated fats in palm oil affect cholesterol levels?
Saturated fats in palm oil raise LDL (bad) cholesterol, which can clog arteries and increase the risk of heart attack and stroke. Experts recommend limiting saturated fat intake and choosing oils lower in saturated fats, like cold-pressed olive or canola oil.
What are the best cold-pressed cooking oils available in India for heart health?
Top cold-pressed oils in India include Jivo’s cold-pressed canola oil and extra virgin olive oil. These oils are low in saturated fat, rich in antioxidants and healthy fats, and may help support heart health.