Which is the Best Wood Pressed Cooking Oil? Groundnut, Coconut or Sesame?
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Introduction
In the world of mindful eating and clean cooking, wood-pressed oils (a.k.a. cold-pressed or "lakdi ghani" oils) are making a healthy comeback. But with multiple options like groundnut oil, coconut oil, and sesame oil available in their natural, unrefined form – which one should you choose? This guide compares the three based on Ayurvedic dosha balancing, scientific facts, nutritional profile, and culinary use cases.
🌿 What is Wood Pressed Oil?
Wood pressed oil is extracted using traditional wooden churners, also called “Lakdi Ghani”, at low temperatures. This method:
- Preserves nutrients, aroma & antioxidants
- Prevents chemical contamination
- Retains fatty acids and vitamins
Unlike refined oils, no hexane or preservatives are added – making it a pure, natural choice for everyday cooking.
🧪 Scientific Nutritional Comparison
| Nutrient (per 100ml) | Groundnut Oil | Coconut Oil | Sesame Oil |
|---|---|---|---|
| Saturated Fat | 18g | 87g | 14g |
| MUFA (Healthy Fat) | 46g | 6g | 39g |
| PUFA | 32g | 2g | 41g |
| Smoke Point (°C) | 160-170°C | 175-180°C | 210°C |
| Vitamin E | High | Moderate | High |
👉 Source: NIN, USDA Food Composition Tables, J Clin Lipidol 2010
🧘 Ayurvedic Insights
According to Ayurveda, oils influence the balance of Vata, Pitta, and Kapha doshas. Here's what ancient texts and modern practitioners recommend:
1. Groundnut Oil (Shengadana Taila)
- Balances Vata and Pitta
- Warming, heavy, nourishing
- Ideal for winter, dry skin, and nervous system nourishment
- Great for sautéing, deep frying
2. Coconut Oil (Nariyal Taila)
- Balances Pitta
- Cooling, light, and sweet in nature
- Best for summer, hair & skin health, cooling digestion
- Great for South Indian cooking, curries, and baking
3. Sesame Oil (Til Taila)
- Balances Vata
- Warming, grounding, anti-inflammatory
- Used in Ayurvedic oil pulling (Gandusha), abhyanga (massage), and cooking
- Suitable for high-heat cooking
🥘 Which Oil Is Best for Cooking?
| Use Case | Recommended Oil |
|---|---|
| Deep Frying | Groundnut or Sesame Oil |
| Cooling Meals / Curries | Coconut Oil |
| Ayurvedic Therapeutic Use | Sesame Oil |
| Overall Versatility | Groundnut Oil |
Conclusion:
-
For taste & versatility → Groundnut oil
-
For cooling & immunity → Coconut oil
-
For digestion & Ayurvedic health → Sesame oil
✅ Final Verdict
There’s no one-size-fits-all. Your choice depends on body type, season, and cooking style. Ayurveda encourages rotating oils according to needs.
