Last week, a customer named Meera walked into my clinic looking genuinely frustrated.

She said,
“Every brand says their oil is the BEST. Cold-pressed, wood-pressed, extra virgin, refined… I don’t know what to trust anymore!”

I told her what I tell every family:

No single oil can do every job.
Each oil has its own personality—and its own perfect role in your kitchen.

Once Meera understood this, everything became easier for her.
Let me walk you through the same guide.

1. High-Heat Heroes

(for deep frying, tadka, stir-fry)**

These oils stay stable at high temperatures and don’t break down easily.

⭐ Groundnut Oil (Cold-Pressed/Wood-Pressed) — The Reliable All-Rounder

This is the first change I made in Meera’s kitchen.

Perfect for: frying, tawa cooking, tadka

Benefits: rich in heart-friendly monounsaturated fats

Wood-pressed version has better aroma & retains natural antioxidants

⭐ Mustard Oil (Cold-Pressed/Kachi Ghani) — The Traditional Power

Perfect for: tadka, sautéing, pickles

Benefits: naturally anti-inflammatory

Ideal for North & East Indian dishes

Wood-pressed mustard oil has a stronger, authentic flavour

⭐ Coconut Oil — The Coastal Strength

Meera grew up in Kerala, but stopped using coconut oil due to myths.
It was my job to reassure her.

Perfect for: medium-to-high heat cooking

Benefits: contains MCTs → quick energy

Excellent for South Indian curries and coastal dishes

Virgin coconut oil is great for light sautéing or finishing dishes

2. Medium-Heat Stars

(for sabzi, dal, daily cooking)

⭐ Sesame Oil (Cold-Pressed/Gingelly/Til) — The Flavor Boost

Perfect for: stir-fry, sabzi, tadka

Benefits: rich in antioxidants & healthy fats

Wood-pressed sesame oil adds a deep, earthy aroma

⭐ Cold-Pressed/ Wood-Pressed Varieties (Groundnut • Mustard • Sesame)

These oils are extracted with minimal heat and no chemicals.

Benefits: retain vitamin E, natural antioxidants & plant compounds

Best for: daily medium-heat cooking

Flavour is richer and more authentic

3. Low-Heat & Raw-Use Oils

(for salads, dips, and drizzling)

⭐ Extra Virgin Olive Oil — The Smooth Operator

Perfect for: salads, hummus, dressings

Benefits: supports heart health

Not suitable for frying

⭐ Flaxseed Oil — The Omega-3 Powerhouse

Perfect for: smoothies, drizzling on salads

Benefits: excellent for heart & hormone balance

Never heat this oil

⭐ Walnut Oil — The Brain Booster

Perfect for: cold dishes

Benefits: supports brain & nerve function

4. The Golden Rule: Use Oil Based on Cooking Method

This is the advice that made everything click for Meera:

High heat → Groundnut, Mustard, Coconut
Medium heat → Sesame, Cold-pressed oils
Raw use → Olive (extra virgin), Flaxseed, Walnut

This simple switch improved her digestion, skin health, energy levels—and her cooking tasted better too.

5. Why Cold-Pressed / Wood-Pressed Oils Are Worth the Hype

I explained to Meera why these oils are gaining popularity again:

✔ Minimal processing → more nutrients retained
✔ No chemicals or high-heat refining
✔ Authentic aroma and natural flavour
✔ Higher presence of antioxidants
✔ Better for overall health when used correctly

But remember:

Cold-pressed doesn’t mean “use for everything.”
Their smoke points vary—so choose based on cooking style.

6. Quick Pocket Guide for Your Kitchen
Purpose    Best Oils
Deep Frying    Groundnut (Cold/Wood-pressed), Coconut
Tadka / High Heat    Mustard (Kachi Ghani), Groundnut, Coconut
Daily Sabzi    Sesame (Cold/Wood-pressed), Groundnut (Cold/Wood-pressed)
Salads / Raw Use    Extra Virgin Olive Oil, Flaxseed, Walnut
Coastal Dishes    Coconut Oil
Rotation    Groundnut + Mustard + Sesame + Coconut