When buying oil, it's easy to get overwhelmed by what's on the shelf at the supermarket: Not only is there a large selection of very different varieties oils made from various fruits, seeds and kernels, but they also carry different labels such as “virgin”, cold-pressed”, ‘refined’ or are not labeled at all. But what does this mean, how do they differ and how are they best used?
Soft and gentle
“Virgin” / "Native" oils are pressed without the addition of heat or chemicals. This is why they are also referred to as “cold-pressed”. The big advantage is that aromas, vitamins and the healthy polyunsaturated fatty acids are retained during this process. The disadvantage: such oils cannot be heated to high temperatures when used in the kitchen. They quickly start to smoke at higher temperatures, which can produce harmful substances; they should not be used for frying or baking. They are ideal for salads or for mixing spicy herb sauces such as pesto.
Heated and purified
“Refined” oils are obtained by hot pressing, usually at temperatures above 100 °C / 212 °F and extracted using chemical solvents. This ensures a higher yield - however, such oils still must be purified after pressing, i.e. “refined”. Although this impacts the aroma, vitamins and polyunsaturated fatty acids, it is the only way to remove undesirable accompanying substances as well as colorants, flavors and odors that make the oil cloudy and easily perishable. The big advantage of refined oils, which often appear clear and bright, is that they are tasteless, which is why they can be used universally. Additionally, they can withstand high temperatures and are ideal for being heated to high temperatures during cooking.
Labeling is not a must
Refined oils do not have to be labeled: If you cannot find a label on an oil bottle, you can assume that it has been hot-pressed and “refined”. However, unlike cold-pressed oils, refined oils do not have many health benefits. They are not sensitive to light and oxygen and have a long shelf life.
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