India is never short of cooking oils, as a variety of high-quality cooking oils are produced here. Whether it is preparing routine meals or deep-frying traditional delicacies during festivals, cooking oils take the front seat. Among these, groundnut oil has been a household favourite for years, especially in Gujarat, Andhra Pradesh, and Maharashtra. But lately, cold-pressed groundnut oil has been getting a lot of attention. So, how is it different from regular groundnut oil? And more importantly, which one is healthier? Let’s break it down by looking at how both are made, their benefits, and why cold-pressed oil might be a better choice for modern cooking. This is especially useful for anyone exploring the best cold-pressed oils in India for a healthier lifestyle.
What Is Groundnut Oil?
Groundnut oil, also known as peanut oil, is made from peanuts and is a common choice in Indian kitchens. It’s especially popular because it can withstand high cooking temperatures, making it great for frying and sautéing. The regular version of groundnut oil is usually produced on a large scale through an industrial process. Peanuts are cleaned, shelled, and crushed into a paste. Then, heat is applied, sometimes it is treated with chemical solvents like hexane, to extract as much oil as possible. After extraction, the oil goes through refining steps such as bleaching, deodorizing, and filtering to make it clear, neutral in taste, and free from impurities. The final product is a versatile, long-lasting oil that’s also economical.
Why is Groundnut Oil Popular in India?
Groundnut oil is found in many Indian homes because it is affordable, widely available, and blends well with our cooking styles. It does not overpower the strong flavours of spices like cumin, turmeric, or chili, which makes it ideal for curries, stir-fries, and deep-fried snacks such as samosas and pakoras. Another reason for its popularity is its high smoke point, around 230 to 240 degrees Celsius, allowing it to withstand the high heat often used in Indian cooking. From small local shops to large branded outlets, groundnut oil is easy to find, which is why it continues to be a trusted choice for everyday use.
What Is Cold-Pressed Groundnut Oil?
Cold-pressed groundnut oil is made using a natural extraction method without heat or chemicals. The peanuts are gently pressed at low temperatures, usually below 50 degrees Celsius, using traditional wooden presses or modern hydraulic machines. This slow process allows the oil to be released in its pure form, without the need for solvents, bleaching, or deodorizing. As a result, the oil retains its natural nutrients, has a golden colour, a distinct nutty aroma, and a slightly cloudy appearance that reflects its authenticity.
Why Cold-Pressed Groundnut Oil is Gaining Popularity?
The rise of nutritional cold-pressed oils has sparked interest in cold-pressed groundnut oil, especially among health-conscious cooks. It’s seen as a return to traditional methods, where oils were made without industrial shortcut process. The natural flavour enhances dishes, and the minimal processing means more nutrients stay intact. It’s no wonder it’s becoming one of the best cold-pressed cooking oils for those looking to eat cleaner.
Key Differences Between Groundnut and Cold-Pressed Groundnut Oil
1. Extraction Method
Regular Groundnut Oil: Uses heat and often chemicals like hexane to maximize yield. The refining process includes bleaching and deodorizing, which strips away some natural compounds.
Cold-Pressed Groundnut Oil: Relies on mechanical pressing at low temperatures, preserving the oil’s natural properties without chemical interference.
2. Nutritional Profile
Both oils have a similar fat makeup, about 50% monounsaturated fats (great for your heart), 30% polyunsaturated, and the rest saturated. But cold-pressed oil retains more vitamins (like E) and antioxidants, such as polyphenols, which fight inflammation and oxidative stress. Regular oil loses some of these during refining, making it less nutrient-dense. If you’re after healthy cooking oils, the cold-pressed version is what you need.
3. Flavour and Aroma
Regular: Mild and neutral, blending quietly into dishes. It’s ideal if you want the spices to shine.
Cold-Pressed: Rich, nutty, and aromatic. It adds a distinct peanut flavour, perfect for simple dishes like roasted veggies or a South Indian tempering.
4. Smoke Point
Regular: High smoke point (230-240°C), making it great for deep-frying pakoras or pooris.
Cold-Pressed: Slightly lower (210-220°C), still suitable for most Indian cooking but best for medium-high heat like sautéing or roasting.
5. Shelf Life
Refined oil lasts longer, up to a year or more, because refining removes impurities that cause rancidity. Cold-pressed oil, being less processed, might last 6-8 months. Store it in a cool, dark place to keep it fresh.
6. Cost
Regular groundnut oil is cheaper due to higher yields from industrial methods. Best cold-pressed oils are a bit expensive because the process is slower and yields less, but many argue it’s worth it for the quality.
7. Allergy Concerns
Refined oil is often processed to remove peanut proteins, making it safer for those with allergies. Cold-pressed may retain traces, so check with brands if allergies are a concern.
Which Is Healthier?
When it comes to picking the best cooking oils in India, health is a top priority, especially with rising concerns about heart disease and obesity. Cold-pressed groundnut oil comes out ahead for several reasons:
More Nutrients: The gentle extraction preserves vitamin E, antioxidants, and healthy fats, which support skin health, immunity, and cholesterol balance. Refined oil loses some of these benefits during processing.
No Chemicals: Cold-pressed avoid solvents like hexane, which, even in trace amounts, aren’t ideal. It’s a cleaner, more natural choice.
Better for Long-Term Health: Studies suggest unrefined oils have better omega-3 to omega-6 ratios, reducing inflammation. The antioxidants in healthy groundnut oil also help lower bad cholesterol (LDL) and fight free radicals.
Encourages Moderation: The rich flavour means you might use less oil, cutting calories, a big advantage for weight management.
The above points advocate cold-pressed groundnut oil but it doesn’t affirm that all regular groundnut oils are unhealthy. Cold-pressed groundnut oil is still a solid choice compared to high-saturated-fat oils like palm oil. Its refining makes it stable for high-heat cooking, and it’s easier on the wallet. If you’re frying a lot or on a tight budget, it’s a practical option, but for everyday health, cold-pressed is the smarter pick.
Why Groundnut Oil Fits Indian Cooking
Groundnut oil, whether regular or cold-pressed, is a star in Indian kitchens. Its fat profile, high in monounsaturated fats, gives you energy without spiking blood sugar. It contains resveratrol, an anti-aging compound also found in red wine. For skin care, a few drops of groundnut oil work as a natural moisturizer because of its vitamin E content. Unlike coconut oil, it stays liquid in the fridge, making it easy to use. When it comes to healthy cooking oils, groundnut oil stands out as a versatile, affordable, and locally sourced choice. With India being one of the largest peanut producers, freshness and availability are never an issue.
Everyday Uses
- Breakfast: Drizzle cold-pressed oil on upma or use it to make crispy dosas.
- Lunch: Simmer curries or sauté veggies for biryani.
- Snacks: Fry bhajiyas or pakoras—it absorbs less oil than some alternatives.
- Desserts: Use in baking for a subtle nutty flavour.
Compared to olive oil, which is pricier and less suited for high-heat Indian dishes, groundnut oil is more practical. It’s one of the best cold-pressed cooking oils for balancing tradition and health.
Potential Downsides
No oil is perfect. Cold-pressed groundnut oil can look cloudy, which some find unappealing, and it may separate if not stored properly. Poorly filtered versions might have peanut bits that burn during cooking, so choose trusted brands like Jivo. Regular oil, while consistent and allergy-friendly, loses some nutrients and may contain trace chemicals from refining. Both should be used in moderation—experts recommend 2-3 teaspoons daily per person.
Jivo Cold-Pressed Groundnut Oil
If you’re ready to switch to nutritional cold-pressed oils, Jivo cold-pressed groundnut oil is a standout choice. This brand has earned praise for its commitment to quality and purity, making it a favourite in health-conscious Indian homes. Here’s why Jivo shines:
Pure Extraction: Jivo uses traditional cold-pressing methods, ensuring no heat or chemicals touch the oil. This locks in the natural goodness of peanuts, from vitamins to antioxidants.
Rich Flavour: The oil has a golden hue and a nutty aroma that elevates simple dishes like roasted vegetables, dal tadka, or South Indian curries. It’s like adding a touch of tradition to every bite.
Heart-Healthy: Packed with monounsaturated fats (omega-9) and vitamin E, Jivo helps lower LDL cholesterol and supports cardiovascular health. Its antioxidants fight inflammation, making it a top pick among healthy groundnut oil options.
High Smoke Point: At around 220°C, it’s versatile for frying pakoras, sautéing spices, or roasting parathas without breaking down into harmful compounds.
No Additives: Jivo is free of preservatives, artificial colours, or solvents, offering a clean, natural product you can trust.
Light Texture: It doesn’t make food greasy, and the subtle nutty taste enhances spices without overpowering them.
Sustainable Sourcing: Jivo works with quality peanut farms, often sustainably, supporting local agriculture.
Convenient Packaging: Available in 5-liter cans, it’s great for families who cook daily. Users love its freshness and long shelf life when stored properly.
Skin Benefits: Some use it topically for dry skin, thanks to its moisturizing properties.
Jivo’s oil aligns with Ayurvedic principles, emphasising whole, unprocessed foods. Compared to other brands, it offers premium quality at a reasonable price, making it accessible for those seeking the best cooking oils in India. Whether you’re frying, roasting, or drizzling, Jivo delivers health and flavour in every drop.
Make the Healthier Choice
When it comes to choosing between regular and cold-pressed groundnut oil, it really depends on what matters most to you. If you are looking for something economical and convenient for everyday high-heat cooking, regular groundnut oil can work well in moderation. But if nutrition and taste are your top priorities, Jivo Cold-Pressed Groundnut Oil is the better pick. Extracted naturally without heat or chemicals, it retains more nutrients and brings a rich, nutty flavour to your food. Combine it with a balanced diet full of vegetables, whole grains, and proteins, and you will be making a smart step toward healthier cooking.