Healthy Cooking Oils – Cold Pressed Or Extra Virgin?

Cold-pressed oils are a healthier alternative to ‘virgin’ oils, though many people still consider them the same. Cold-pressed oils are considered extra-virgin, which means they’re not extracted from seeds or nuts, and they’re never heated above the temperature of 100 degrees Fahrenheit. But what exactly separates cold-pressed oils from virgin oils? First, cold-pressed oils are just that—pressed. Because they’re pressed, they’re produced using a method that doesn’t involve heating. Virgin oils, on the other hand, are extracted using heat and then pasteurized. They’re often sold as being ‘the best’ oils, but what does that mean

I’m going to make this quick and easy: It’s going to take you less than 20 minutes to learn how to make healthy cooking oils.

Oils are some of the most nutrition-dense foods out there, and many of them provide a ton of health benefits. However, when it comes to oils, not all oils are created equal. The way they are processed, the type of plant they come from, and their purity all impact their nutritional profile. I’m going to help you learn about some of the most commonly used cooking oils, and how to choose the ones that are best for your health.. Read more about healthiest cooking oil and let us know what you think.

When you’re beginning a diet or attempting a new dish, navigating the grocery store may be difficult. Long ingredient lists, enticing jargon, and fantastic health claims abound on most product labels, but what do they actually mean?

We began shopping for more fats and healthier cooking oils than we were accustomed to when we started the keto diet, which is why we’re giving you some suggestions on which cooking oils to purchase and which to avoid. Let’s take a look at cooking oil and see what extra-virgin and cold pressed imply. 

Which Cooking Oils are the Most Dangerous?  

Vegetable Oils That Have Been Refined

If you look on the back of any bottle of sauce in your fridge, you’ll see that it contains refined vegetable oil. Canola, soybean, and maize oils are highly refined vegetable oils that are extensively used in baking, deep frying, and hundreds of other processed foods.

If a label reads “Made with Extra Virgin Olive Oil” or “Made with Avocado Oil is a kind of oil that comes from,” don’t believe it. Read the ingredient list on the back of the container carefully since canola oil is usually the first component on these goods!  

Even though it says olive oil mayonnaise, the first ingredient is canola oil. Refined vegetable oils are not healthy or keto friendly!

Olive oil is used in this recipe.

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Even though it says olive oil mayonnaise, the first ingredient is canola oil. Refined vegetable oils are not healthy or keto friendly!

The first component is canola oil.

To create a neutral, mild-tasting cooking oil, refined oils are subjected to high heat, bleaching, and deodorization. Even olive oil may be processed and robbed of its benefits, so knowing which kind to purchase is crucial. 

Refined Canola Oil and Soybean Oil Pose Health Risks 

  • Contain harmful trans-fatty acids, which may raise the risk of heart disease.
  • Low in saturated fats, which are good for you.
  • High in Omega-6, which, when eaten in large quantities, may induce inflammation in the body. Heart disease, joint discomfort, cancer, and other health problems are all related to inflammation.
  • Canola oil intake has been linked to impaired memory and weight increase in mice in recent Alzheimer’s disease research.

The Benefits and Drawbacks of Olive Oil

320oF smoke point – best for sprinkling over salads rather than frying. 

Olive oil can be both good and bad, extra-virgin olive oil is the best version of olive oil as it contains all the different health benefits. We explain each version of olive oil and the benefits and drawbacks of each!


The juice from a ripe olive is used to make extra-virgin olive oil. It has all of the antioxidants, anti-inflammatory qualities, and high amounts of saturated and monounsaturated fats that olives are renowned for. We dress our vegetables and salads with extra virgin olive oil. Check out our Day of Keto Eating in Italy, where we learnt how to taste olive oil correctly! 

But what if your bottle of extra-virgin olive oil isn’t really what it says it is? Back in 2016, nearly 80 percent of extra-virgin olive oil on grocery store shelves were tested as fraudulent. Studies found the oils were refined, chemically processed or diluted with refined vegetable oils, even though the ingredients listed “100% Extra Virgin Olive Oil”.

Chemicals must be absent from extra-virgin olives, and the acidity level must be less than 0.8 percent. On the initial press, the fruit is crushed once, and the oil is mechanically extracted without the use of high heat (This is where the term cold-pressed comes from.) To preserve the health advantages and taste of this oil, it is processed little and heated at a moderate temperature. Read “Extra Virginity: The Sublime and Scandalous World of Olive Oil” or visit The Gaurdian and Forbes for more details on the olive oil scam.

Extra Virgin Olive Oil

Virgin olive oil is pressed twice, unlike extra-virgin olive oil, which is only pressed once. It just implies that it was subjected to further processing. 

Olive Oil, Cold-Pressed 

This indicates that the olive oil was produced mechanically from the fruit without the use of excessive heat. Cold-pressed extra-virgin olive oil is used in the production of all extra-virgin olive oil. 

Olive Oil, Light or Light-Tasting


This oil has been refined and chemically treated to create a light-colored oil with a moderate flavor. The oil was stripped, degraded at high temperatures, and may possibly be diluted with other refined vegetable oils as a result of this process. It has a high smoke point of 468 degrees Fahrenheit.

Buying REAL Extra Virgin Olive Oil: A Buyer’s Guide

  1. Check the label to see whether it reads Extra-Virgin Olive Oil. 
  2. Ensure that the oil is packaged in a dark container. Olive oil’s greatest enemies are light, heat, and air, and a transparent container is a sure indication of bogus or processed extra-virgin olive oil.  
  3. Extra-Virgin Olive Oil is a high-priced item. Only purchase Extra Virgin Olive Oil if the price per liter is at least ten dollars. 
  4. On the bottle, look for a harvest date. This is a clear indication that the olive oil is extra-virgin. 
  5. Place the bottle in the refrigerator to keep it cool. Extra-virgin olive oil will become hazy or somewhat white as it ages. 
  6. The oil should have a strong fragrance of herbs like tomato leaves and wild artichoke when you open the bottle. 
  7. It doesn’t imply the oil hasn’t been refined just because it’s green. To deceive customers, manufacturers add chlorophyll to the diluted oil to give it a green hue.

We explain how to buy the right and best extra virgin olive oil in seven easy steps to get the most nutrients while on your keto diet!

Coconut Oil is a kind of vegetable oil that is  

350oF smoke point – best for medium-high heat cooking.

Coconut oil has many health benefits and it is great for the keto diet!

In recent years, coconut oil has climbed to the top due to its health advantages, particularly due to its high amounts of medium-chain triglycerides (MCT oil). Many of our recipes call for it, such as our Fried Goat Cheese or Cookies and Cream Fat Bombs. For a short video lesson on how to cook food using coconut oil, check out our Fried Goat Cheese recipe.

Coconut Oil’s Health Advantages Coconut

  • Saturated fats are good for you.
  • Gives you a burst of energy that lasts.
  • Aids in digestion.
  • Inflammation is reduced.

It may be difficult to grasp what the buzzwords on the shelf of various coconut oils imply in terms of your health. Coconut oil’s nutritional value varies depending on how the oil was extracted from the fruit. Virgin and refined coconut oils are the two primary kinds available. 

Coconut Oil (Virgin) 

Virgin coconut oil is derived without the use of heat from fresh coconut flesh (cold-pressed). This prevents the fragrant coconut taste from being lost in the final product. 


Dried coconut flesh, commonly known as copra, is used to make refined coconut oil. Refined coconut oil, like other refined oils, is heated and occasionally combined with chemicals until it loses much of its coconut fragrance and taste, leaving a more neutral tasting oil that can withstand greater cooking temperatures (smoke point). 

If you’re worried about the coconut oil’s manufacturing method, do some study. Some businesses gently refine oils using steam and other techniques to keep them closer to their original condition. 

Avocado Oil  

Smoke Point: 520°F – Best for high-temperature cooking.

Avocado oil is one of our highest recommended alternatives to refined vegetable oils! There are many health benefits and it is delicious. Perfect substitute to any product, and perfect ingredient in a lot of keto meals

Avocados are nature’s Vegetable Butter Pears or Butter Pears.

Since eliminating refined vegetable oils from our diet, we’ve begun searching for avocado oil-based items, with Primal Kitchen mayonnaise being our favorite. Avocados are known as vegetable butter and butter pears in certain areas, which makes sense! They’re like genuine butter in terms of smoothness and creaminess. Avocado oil is green in color, rich in healthy fats, and has a distinct avocado taste. Watch our Whole Foods Market Keto Grocery Haul to discover which avocado oil mayonnaise we purchase!

Extra virgin or virgin avocado oil is what we’re looking for. These avocado oils were cold-pressed, physically extracted from the fruit under low heat, and no chemical solvents were used in the process, according to the Standards for Avocado Oil. 

Nut Oils

  • 450°F Peanut Oil
  • 410°F Sesame Oil
  • 420oF Grapeseed Oil 
  • 440oF Sunflower Oil

Nut oils contain a large amount of omega-6 fatty acids. Which is why we do not commonly use these in our keto recipes,

Nut oils have high smoke points, so they’re excellent for cooking, but they’re also rich in Omega-6 fatty acids. We don’t utilize these oils very frequently since our bodies need a particular ratio of Omega-3 to Omega-6 fatty acids, and most individuals eat too much Omega-6. 

Drizzle a nut oil on top of your food for extra taste. Sesame oil can elevate an Asian meal to new heights. Our Egg Roll in a Bowl dish gets an additional boost of flavor from the nutty, savory taste. 

We explain the different smoke points of oils. When frying, use oils that have high smoke points. Use oils with low smoke points for salad dressings!

Where to Buy Healthy Cooking Oils

The most important piece of advice we can offer you when shopping for cooking oils is to do your homework. Look up the brand’s website to learn more about how they collect their oil and the extraction processes they use. The less refined the oil is, the healthier it will be.

If you’re interested in learning more about cooking oils, there are lots of videos available online that demonstrate how businesses manufacture their oils, as well as how you can make your own at home. Viewing films like these may help you appreciate the effort that goes into growing, harvesting, and producing high-quality oils. Let us know which brands of high-quality cooking oils you like in the comments section below! 

Find out how the most popular cooking oils are made, how to read their labels, and which ones can be part of a healthy keto diet. Or should never be used!

Oils are probably the most beneficial of all kitchen products. They add a new dimension to cooking and they are a great alternative to butter and other fats in the kitchen.  The production of oils and fats is a complicated process that is done in a specific way (process of extraction). Most oils are actually made from the seeds of plants (oils extracted from seeds are known as seed oils).  There are cold-pressed oils and there are hot-pressed oils.  Cold-pressed oils are extracted from seeds without heat.  In contrast, hot-pressed oils are extracted with heat, which is why they are referred to as hot-pressed.  In general, oils that are extracted with heat have a higher smoke. Read more about is canola oil healthy and let us know what you think.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.