{"id":15969,"date":"2026-10-25T15:06:17","date_gmt":"2026-10-25T15:06:17","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=15969"},"modified":"2026-10-25T15:06:17","modified_gmt":"2026-10-25T15:06:17","slug":"cold-pressed-vs-refined-oil-kachi-ghani","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/","title":{"rendered":"Kachi Ghani vs Refined Oil: What Processing Actually Changes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6ade3368ed705\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6ade3368ed705\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Quick_Answer\" >Quick Answer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Two_sets_of_promises\" >Two sets of promises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#What_the_words_mean\" >What the words mean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#What_refining_takes_out\" >What refining takes out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#What_refining_can_add\" >What refining can add<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Where_cold-pressed_falls_short\" >Where cold-pressed falls short<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Reading_the_label\" >Reading the label<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Is_cold-pressed_worth_the_price\" >Is cold-pressed worth the price?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Using_both_in_an_Indian_kitchen\" >Using both in an Indian kitchen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Is_there_a_gut_angle\" >Is there a gut angle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#My_practical_choice\" >My practical choice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#The_honest_takeaway\" >The honest takeaway<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/#Sources\" >Sources<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quick_Answer\"><\/span><strong>Quick Answer<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Neither is the villain. Cold-pressed oil keeps more of its flavour and some natural plant compounds, but often costs more and needs careful storage. Refining removes some of those compounds, but also reduces unwanted substances and often makes oil better suited to sustained heat. Its high temperatures can create unwanted compounds of their own. Use suitable cold-pressed oils where flavour matters and an oil intended for frying when sustained heat is needed. Both have a place, in limited amounts and from reliable, licensed sources.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Two_sets_of_promises\"><\/span>Two sets of promises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Walk down the oil aisle and you\u2019ll hear two stories. One says cold-pressed oil is pure, traditional and full of goodness, while refined oil is a chemical product stripped of everything useful. The other, quieter one says refined oil is clean, consistent and safe, while cold-pressed oil is an expensive indulgence. Both stories contain some truth, and both leave out the part that doesn\u2019t suit them. What follows puts the missing parts back, so the choice can rest on how you actually cook rather than on whichever story the label happens to be telling.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_the_words_mean\"><\/span>What the words mean<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.fao.org\/4\/t4660t\/t4660t0b.htm\">Ghani is the traditional oil press<\/a>: a heavy wooden or stone mortar with a pestle turned slowly, once by bullocks and now also by motor. In Tamil Nadu it\u2019s the <em>chekku<\/em>, and wood-pressed oil is often sold as <em>marachekku<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kachi ghani most often describes traditionally pressed mustard oil, pungent and strong. It\u2019s increasingly used loosely for other cold-pressed oils.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.fao.org\/4\/y2774e\/y2774e04.htm\">Cold-pressed means the oil was extracted mechanically without applied heat<\/a>, though friction warms it somewhat. Expeller-pressed describes a mechanical extraction method; it does not, by itself, mean the oil was extracted without added heat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Refined means the extracted oil has been cleaned up industrially, usually in stages known as degumming, neutralising, bleaching and deodorising. Some oils are also extracted with a food-grade solvent before refining, which gets more oil out of the seed. In oil refining, bleaching generally uses adsorbent materials such as clay to remove pigments and other substances, rather than household bleach.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_refining_takes_out\"><\/span>What refining takes out<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s easy to present refining as pure loss. It isn\u2019t. Crude oil straight from the seed contains free fatty acids, pigments, off-flavours, and sometimes contaminants such as pesticide residues and polycyclic aromatic hydrocarbons. <a href=\"https:\/\/www.aocs.org\/resource\/oil-refining\/\">Refining removes or reduces unwanted components<\/a>, which is a genuine safety function rather than cosmetic tidying.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But refining also takes out things worth keeping. Some of the oil\u2019s natural vitamin E can be lost along the way, along with much of its flavour and many of the plant compounds that give cold-pressed oils their character. The result is a pale, neutral oil that does a good job at high heat. It still provides fat and energy; refining does not strip away all nutritional value.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_refining_can_add\"><\/span>What refining can add<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This is the part the refined-oil story tends to leave out. <a href=\"https:\/\/www.aocs.org\/resource\/deodorization\/\">Deodorising<\/a>, a late refining step, involves very high temperatures, and at those temperatures unwanted compounds can form. They include trans fats and processing contaminants called <a href=\"https:\/\/www.fda.gov\/food\/process-contaminants-food\/3-monochloropropane-12-diol-mcpd-esters-and-glycidyl-esters\">3-MCPD esters and glycidyl esters<\/a>. These can occur in several refined oils; the highest concentrations have typically been found in refined palm oil and palm olein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These are real enough that the <a href=\"https:\/\/eur-lex.europa.eu\/eli\/reg\/2023\/915\/oj\/eng\">European Union sets maximum limits for these processing contaminants<\/a>, and producers have developed methods to reduce them. Levels vary with the raw oil and processing conditions. They deserve proper controls, rather than blanket reassurance or alarm about every bottle of refined oil in the kitchen cupboard.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_cold-pressed_falls_short\"><\/span>Where cold-pressed falls short<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cold-pressed oils have their own honest limitations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many tolerate high heat less well than their refined counterparts, but heat stability also depends on fatty-acid composition, antioxidants, cooking temperature and time. <a href=\"https:\/\/www.internationaloliveoil.org\/olive-world\/olive-oil\/\">Extra virgin olive oil, for example, can be used for cooking<\/a>. A \u2018cold-pressed\u2019 label alone cannot tell you whether an oil suits prolonged frying. Smoking kachi ghani oil in a deep-fry is using it for the wrong job.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some have a shorter shelf life than their refined counterparts. Buy smaller bottles, store them away from heat and light, and follow the pack\u2019s storage and after-opening instructions. A stale or paint-like off-smell is a reason to discard the oil. Bitterness alone is not proof of spoilage: it can be a <a href=\"https:\/\/extension.okstate.edu\/fact-sheets\/how-to-purchase-olive-oil\">normal, positive attribute of fresh olive oil<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They can cost considerably more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quality varies. Traditional and small-scale oils aren\u2019t automatically better made, and loose, unlabelled oil is harder to trace. India\u2019s own history includes the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11198785\/\">1998 Delhi outbreak of dropsy linked to contaminated mustard oil<\/a>. Buy properly labelled oil sold for edible use from a source with an FSSAI licence or registration, whatever the label promises. A licence is an important check, not a guarantee of purity on its own.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Reading_the_label\"><\/span>Reading the label<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Oil labels use a handful of terms that sound more precise than they are. As with <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/ghee-labels-a2-bilona-desi-cow-which-is-best\/\">the words on a ghee jar<\/a>, it helps to know what each actually describes. A quick guide:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u2018Cold-pressed\u2019<\/strong> describes mechanical extraction without applied heat. <strong>\u2018Wood-pressed\u2019<\/strong> describes the press, while <strong>\u2018kachi ghani\u2019<\/strong> refers to the traditional pressing method, especially for mustard oil. These are not interchangeable guarantees of temperature control, freshness or purity.<\/li>\n\n\n\n<li><strong>\u2018Filtered\u2019<\/strong> usually means a pressed oil that has simply been filtered to remove sediment. It hasn\u2019t necessarily been through refining, and it keeps much of its flavour.<\/li>\n\n\n\n<li><strong>\u2018Refined\u2019<\/strong> describes further processing to remove unwanted components. <strong>\u2018Physically refined\u2019<\/strong> uses steam and heat rather than chemical neutralisation for part of the process; it\u2019s still refined.<\/li>\n\n\n\n<li><strong>\u2018Blended\u2019 or \u2018multi-source\u2019<\/strong> describes a product combining different oils. Check which oils and proportions are listed.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The details that tell you more than any of these words are the less glamorous ones on the back: the FSSAI licence or registration number, the manufacturer\u2019s name and address, the packing date and the best-before date. For a cold-pressed oil in particular, buy a quantity you can use while fresh, and check the storage instructions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_cold-pressed_worth_the_price\"><\/span>Is cold-pressed worth the price?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cold-pressed oils can cost considerably more, and for many households that\u2019s the deciding factor. The honest answer is that it depends on how you use it. Where flavour is the point, a tempering, a pickle, a chutney, a finishing drizzle, a small bottle of good cold-pressed oil goes a long way and is easy to justify. For prolonged deep frying, where much of that flavour is lost to heat anyway, paying a premium makes less sense. Many households split the difference: a smaller bottle of cold-pressed regional oil for everyday flavour, and a larger, cheaper refined oil for occasional frying.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Using_both_in_an_Indian_kitchen\"><\/span>Using both in an Indian kitchen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Indian cooking happens to suit a two-oil approach well, because it uses fat in two very different ways.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suitable cold-pressed oils for tempering, saut\u00e9ing and gentle everyday cooking<\/strong>, where their flavour matters and the heat is moderate. A tadka should not mean leaving the oil smoking.<\/li>\n\n\n\n<li><strong>Cold-pressed oils for pickles, chutneys and finishing<\/strong>, where their flavour is the point. Many traditional pickles use strongly flavoured mustard or til oil, although recipes differ in whether the oil is heated.<\/li>\n\n\n\n<li><strong>Suitable refined oils for deep frying<\/strong>, where high, sustained heat is the whole job and a neutral flavour is usually wanted. Follow the product\u2019s directions and avoid overheating or repeatedly using the same oil for frying.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Keep a cold-pressed regional oil for the dishes that depend on it, and a refined, neutral oil for higher-heat cooking. Matching the fat to the job also matters when <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/ghee-vs-butter\/\">choosing between ghee and butter<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_there_a_gut_angle\"><\/span>Is there a gut angle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Honestly, a small one. Processing affects flavour, stability and the plant compounds an oil carries, but the processing label alone does not predict how your stomach will feel. Oily, greasy foods can take longer to digest and <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/good-foods-to-help-your-digestion\/\">trigger stomach pain or heartburn in some people<\/a>. A heavily oiled or fried meal can sit heavily, whether the oil came from a wooden ghani or a refinery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Excess oil use matters for overall health, too. Oils are energy-dense, and a generous pour can add more calories than you need. Using a cold-pressed oil does not make the amount irrelevant.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"My_practical_choice\"><\/span>My practical choice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a nutritionist, I\u2019m aware of the advantages and disadvantages of both cold-pressed and refined oils. Given a choice, I would opt for a suitable cold-pressed oil where its flavour and retained natural compounds matter, and recommend it to my patients and clients for those uses. Minimal processing can help retain some bioactive compounds, antioxidants and naturally present vitamin E.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That preference is not because cold pressing automatically gives the same oil more monounsaturated or polyunsaturated fat. <a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">ICMR-NIN\u2019s dietary guidelines<\/a> explain that refining can reduce some minor components while largely retaining the fatty-acid composition. The oilseed or fruit, and the oil variety, do much of the work in determining the fat profile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, it\u2019s also important to understand that cold-pressed oils are not always economical. Combining or rotating suitable oils lets us use both cold-pressed and refined oils in a balanced diet without making a hole in our pockets. Among refined oils, I would consider sunflower, rice bran, sesame and groundnut oils for appropriate cooking uses; they contain less saturated fat than coconut oil. Any oil should be used in limited amounts. Rotation should not become a reason to use more overall.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_honest_takeaway\"><\/span>The honest takeaway<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cold-pressed isn\u2019t magic and refined isn\u2019t poison. Cold-pressed keeps more flavour and some natural compounds but may need gentler heat and careful storage. Refined removes some good things and some unwanted ones, handles heat well when the product suits the job, and can carry processing contaminants of its own. Use each for what it does best, buy both from licensed sources, and, as with every fat, use modest amounts of whichever you choose.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources\"><\/span>Sources<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">ICMR-NIN. Dietary Guidelines for Indians, 2024. Guideline 7, including oil processing and fatty-acid composition on printed pages 54\u201355.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fao.org\/4\/y2774e\/y2774e04.htm\">FAO\/Codex Alimentarius. Standard for Named Vegetable Oils: definitions of virgin and cold-pressed oils.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fao.org\/4\/t4660t\/t4660t0b.htm\">Achaya KT. Ghani: A traditional method of oil processing in India. FAO, Food, Nutrition and Agriculture.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.aocs.org\/resource\/oil-refining\/\">American Oil Chemists\u2019 Society, Lipid Library. Oil Refining.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.aocs.org\/resource\/deodorization\/\">American Oil Chemists\u2019 Society, Lipid Library. Deodorization.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fda.gov\/food\/process-contaminants-food\/3-monochloropropane-12-diol-mcpd-esters-and-glycidyl-esters\">US FDA. 3-Monochloropropane-1,2-diol (MCPD) Esters and Glycidyl Esters.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/eur-lex.europa.eu\/eli\/reg\/2023\/915\/oj\/eng\">European Commission. Regulation (EU) 2023\/915 on maximum levels for certain contaminants in food, as amended.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11198785\/\">Epidemic dropsy\u2014a clinical study of the Delhi outbreak. PubMed record 11198785.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.internationaloliveoil.org\/olive-world\/olive-oil\/\">International Olive Council. Olive oils: grades and culinary uses.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/extension.okstate.edu\/fact-sheets\/how-to-purchase-olive-oil\">Oklahoma State University Extension. How to Purchase Olive Oil: sensory quality, bitterness and rancidity.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/good-foods-to-help-your-digestion\/\">NHS. Good foods to help your digestion.<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Disclaimer:<\/strong> This article provides general nutrition and food-safety information and is not a substitute for personalised medical advice, diagnosis or treatment. If symptoms continue, are severe, or keep coming back, it\u2019s worth speaking to a doctor. If you\u2019ve been advised to limit particular fats or calories for a health reason, follow your doctor\u2019s or dietitian\u2019s guidance. If you have a food allergy, check the oil\u2019s source and processing and follow your allergy specialist\u2019s advice.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Flavour, heat tolerance, storage and price all enter the choice. Here\u2019s where cold-pressed and refined oils fit in an Indian kitchen, and how I would choose between them.<\/p>\n","protected":false},"author":123,"featured_media":15973,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[42],"tags":[1649,1643,247,396,585,274,1650,1651,1652],"ppma_author":[106],"class_list":["post-15969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","tag-cold-pressed-oil","tag-cooking-oils","tag-food-labels","tag-food-safety","tag-healthy-fats","tag-indian-cooking","tag-kachi-ghani","tag-refined-oil","tag-wood-pressed-oil"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cold-Pressed vs Refined Oil: Kachi Ghani Explained<\/title>\n<meta name=\"description\" content=\"Cold-pressed or refined oil? A nutritonist explains kachi ghani, nutrient retention, heat, storage and how to choose oils for everyday Indian cooking.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/cold-pressed-vs-refined-oil-kachi-ghani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cold-Pressed vs Refined Oil: Kachi Ghani Explained\" \/>\n<meta property=\"og:description\" content=\"Cold-pressed or refined oil? 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She holds an M.Sc. in Food Science and Nutrition from Mount Carmel College, Bengaluru. Her professional background includes work in clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, and nutrition consultancy in corporate settings. She combines dietary counselling with nutrition education, health talks and science-based content writing, focusing on practical guidance for everyday food choices. Qurath has co-authored a clinical nutrition case report and contributed articles to the Times of India\u2019s Readers\u2019 Blog platform under NutriHealthbyQurath. At Happy Tummy, she contributes as both an author and an expert reviewer, with published work covering food labels, nutrition claims and digestive wellbeing. Areas of focus Clinical nutrition and dietary counselling Public health nutrition and nutrition education Everyday eating habits and digestive wellbeing Food information and nutrition communication Education M.Sc. in Food Science and Nutrition, Mount Carmel College, Bengaluru. Selected publications and writing Nutritional management in Stevens Johnson syndrome. Co-author of a case report in IP Journal of Nutrition, Metabolism and Health Science, 2(1), 20\u201322. DOI Eat Right to Sleep Tight. Times of India Readers\u2019Blog, June 2021. Nutrition care for PMS (premenstrual syndrome). Times of India Readers\u2019Blog, June 2021.","sameAs":["https:\/\/www.instagram.com\/nutrihealth.qurath\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/qurath\/"}]}},"authors":[{"term_id":106,"user_id":123,"is_guest":0,"slug":"qurath","display_name":"qurath","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","author_category":"1","first_name":"Qurath","last_name":"Ain","user_url":"","job_title":"Nutritionist and clinical dietitian","description":"Qurath Ain, also published as Qurathulain, is a nutritionist and clinical dietitian whose experience spans clinical\r\nnutrition, public health nutrition and the food industry. She holds an M.Sc. in Food Science and Nutrition from Mount Carmel College, Bengaluru.\r\n\r\nHer professional background includes work in clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, and nutrition consultancy in corporate settings. She combines dietary counselling with nutrition education, health talks and science-based content writing, focusing on practical guidance for everyday food choices.\r\n\r\nQurath has co-authored a clinical nutrition case report and contributed articles to the Times of India\u2019s Readers\u2019 Blog platform under NutriHealthbyQurath.\r\n\r\nAt Happy Tummy, she contributes as both an author and an expert\r\nreviewer, with published work covering food labels, nutrition claims and digestive wellbeing.\r\n\r\n<strong>Areas of focus<\/strong>\r\n\r\nClinical nutrition and dietary counselling\r\nPublic health nutrition and nutrition education\r\nEveryday eating habits and digestive wellbeing\r\nFood information and nutrition communication\r\n\r\n<strong>Education<\/strong>\r\nM.Sc. in Food Science and Nutrition, Mount Carmel College, Bengaluru.\r\n\r\n<strong>Selected publications and writing<\/strong>\r\n<a href=\"https:\/\/www.researchgate.net\/publication\/343160109_Nutritional_management_in_stevens_johnson_syndrome\">Nutritional management in Stevens Johnson syndrome.<\/a> Co-author of a case report in IP Journal of Nutrition,\r\nMetabolism and Health Science, 2(1), 20\u201322. <a href=\"https:\/\/jnmhs.com\/archive\/volume\/2\/issue\/1\/article\/1786\">DOI<\/a>\r\n<a href=\"https:\/\/timesofindia.indiatimes.com\/readersblog\/nutrihealthbyqurath\/eat-right-to-sleep-tight-33133\/\">Eat Right to Sleep Tight<\/a>. Times of India Readers\u2019Blog, June 2021.\r\n<a href=\"https:\/\/timesofindia.indiatimes.com\/readersblog\/nutrihealthbyqurath\/nutrition-care-for-pms-premenstrual-syndrome-34157\/\">Nutrition care for PMS (premenstrual syndrome)<\/a>. Times of India Readers\u2019Blog, June 2021."}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=15969"}],"version-history":[{"count":2,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15969\/revisions"}],"predecessor-version":[{"id":15972,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15969\/revisions\/15972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/15973"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=15969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=15969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=15969"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=15969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}