Best Cooking Oils for Glowing Skin | Top 10 Cold Pressed Oils for Acne, Pigmentation & Gut Health

Choosing the right cooking oil has become very confusing today.

Some people say oil causes acne.
Some say ghee improves glow.
Some say seed oils are harmful.

Because of this, many people keep changing oils again and again — but still don’t see stable skin results.

In our Saturday Sabha sessions, this is one of the most common topics people ask about.
And in our 50,000+ community, we regularly hear questions like:

• Which oil is best for glowing skin?
• Should I stop oil to reduce acne?
• Is ghee good or bad for skin?

Many people also share that even after improving skincare, drinking more water, and sleeping better — their skin still fluctuates.

From what we have observed again and again, skin is not only affected by what we apply outside.
It is also deeply connected to what is happening inside the body — especially digestion and daily food choices. Research(1) also shows that gut health plays a direct role in skin conditions like acne and inflammation

That is why instead of following extreme advice, it becomes important to understand oils in a simple and practical way.

Does Cooking Oil Cause Acne?

This is one of the most common questions people search on Google.

And the simple answer is:
No, cooking oil alone does not cause acne.

From our experience with the community and discussions in Sabha, skin issues like acne are usually not caused by one single food.

They are more connected to:

• overall diet pattern
• digestion health
• inflammation inside the body
• hormonal balance

In the session, we also discussed that skin behaves like a response system.
It reflects what is happening inside the body.

So when someone says “oil causes acne,” it is often an oversimplification.

For example, many people in our community try removing oil completely from their diet.
But even after that, acne does not fully go away.

Why?

Because the issue is not just oil — it is the overall imbalance.

Also, fats play an important role in the body.
They support:

• skin barrier
• hormones
• cell structure

So completely blaming oil does not solve the real problem.

Instead of asking “Should I stop oil?”
a better question is:
👉 “What type of oil and how much oil should I use?”

What is the Difference Between Refined and Cold Pressed Oil?

This is another area where most people feel confused.

In simple terms, the difference comes down to how the oil is made.

🔸 Refined Oil

Refined oils go through multiple processing steps such as:

• high heat
• chemical treatment
• bleaching and deodorizing

Because of this heavy processing, the natural structure of the oil gets altered.

From what we discussed in the session, when food is highly processed, it becomes harder for the body to  to handle naturally, and research(2) suggests that highly processed fats may contribute to inflammation in the body

Also, repeated heating of such oils can increase instability, which may add to internal stress in the body over time.

Cold Pressed Oil

Cold pressed oils are made with minimal processing and lower heat.

This helps in:

• retaining natural compounds
• keeping the structure closer to its original form

In simple words:
👉 less processing = closer to natural = easier for the body

In our community, people who shift towards simpler, less processed food choices often report that their skin becomes more stable over time.

🔸 Practical Understanding

You don’t need to overcomplicate this.

A simple way to think about it is:

• More processed → more confusion for the body
• Less processed → easier for the body

So instead of fearing all oils, focus on:
✔ better quality
✔ less processing
✔ simple cooking habits

Which Cooking Oil is Best for Skin? (Top 10 Cold Pressed Oils)

This is one of the most common questions we hear in our Saturday Sabha:

👉 “Which oil should I use daily for better skin?”

The simple answer is — there is no one “perfect” oil.

From what we discussed in the session and what we observe in our community,
👉 quality + digestion + balance matters more than blindly following one oil.

Traditional kitchens never depended on just one oil.
They used variety — and that naturally supported better digestion and stability.

Here are 10 commonly used cold pressed oils and why you can include them:

1. Sesame Oil

Sesame oil has been used traditionally for a long time.

Why use it:

• supports digestion
• helps in maintaining internal balance
• works well in regular cooking

From our discussions, better digestion often reflects as calmer skin.
👉 This is why sesame oil is a practical everyday option.

2. Coconut Oil

Coconut oil is known for its stability.

Why use it:

• easy for the body to process
• stable even in cooking
• supports skin hydration indirectly

In our community, people who prefer simple, light meals often feel comfortable using coconut oil.

3. Groundnut Oil

A very common and practical kitchen oil.

Why use it:

• supports daily cooking needs
• provides balanced fat profile
• easy to include in routine

👉 Best suited for people who want a simple, no-confusion option.

4. Mustard Oil

A traditional oil widely used in Indian households.

Why use it:

• supports circulation
• strong natural properties
• works well in traditional cooking styles

From our experience, traditional oils often feel more “compatible” when used correctly.

5. Olive Oil (Cold Pressed)

Widely known for its natural compounds.

Why use it:

• contains antioxidant support
• works well for light cooking or salads
• supports overall skin nourishment

👉 Best used in moderation, not for heavy Indian cooking.

6. Almond Oil (Food Grade)

More commonly known for skin application, but also useful internally.

Why use it:

• supports nourishment
• provides gentle fat support
• useful in small quantities

👉 Good for occasional use, not daily cooking.

7. Flaxseed Oil

Rich in essential fatty acids.

Why use it:

• supports inflammation balance
• helps maintain internal stability
• useful for skin support

👉 Important: Do not heat. Use raw (like topping).

8. Sunflower Oil (Cold Pressed)

A commonly used oil with supportive nutrients.

Why use it:

• provides vitamin-based support
• supports skin barrier indirectly
• useful in daily cooking (if unrefined)

👉 Choose cold pressed version to avoid heavy processing.

9. Rice Bran Oil (Less Processed)

Used in many kitchens today.

Why use it:

• supports balanced cooking
• neutral taste
• easy to include

👉 Prefer less processed versions for better results.

10. Avocado Oil

A relatively newer option.

Why use it:

• stable fat structure
• supports overall nourishment
• works well for variety

👉 Useful as an occasional addition, not a daily necessity.

 In our community, we often notice that people who:

✔ keep 2–3 oils
✔ use them in rotation
✔ avoid overthinking

👉 tend to see more stable skin results over time.

While those who keep changing oils frequently based on trends often stay confused.

Is Ghee Good for Skin or Acne?

Ghee is one of the most debated topics.

Some people completely avoid it.
Some people overuse it thinking it will improve glow instantly.

But from what we discussed in the session:

👉 Ghee is neither magic nor harmful.

It depends on:

• how much you use
• how well your body digests it
• your overall diet

Traditionally, ghee was always used in small amounts — not in excess.

In our community, we often see:

• people who use moderate ghee with balanced meals feel comfortable
• while extremes (zero or too much) create confusion

So instead of asking “Is ghee good or bad?”
👉 ask: “Am I using it in balance?”

Should You Avoid Oil Completely for Clear Skin?

Many people believe that removing oil completely will fix their skin.

But in reality, this approach often backfires.

Fats are important for skin barrier, hydration, and hormones, and research(3) shows that essential fatty acids play a key role in maintaining healthy skin function.

When fat intake becomes too low, it may lead to:

• dryness
• dullness
• increased sensitivity

In our face yoga community, many people who tried zero-oil diets noticed that their skin became more unstable, not better.

👉 Skin does not need elimination.
👉 Skin needs balance.

Practical Daily Tips for Using Oils

You don’t need complicated rules.

A simple approach works best:

✔ Use a small amount of oil in daily cooking
✔ Avoid reheating the same oil again and again
✔ Prefer less processed (cold pressed) options
✔ Rotate between 2–3 oils instead of sticking to only one
✔ Keep your meals simple and consistent

💛 From our Saturday Sabha learnings:
👉 Small daily habits create visible change over time.

Conclusion

From everything we see in our sessions and face yoga community discussions:

👉 Skin is not confused. Information is.

You don’t need extreme diets.
You don’t need to fear every ingredient.

You need:

• simple food
• balanced fat intake
• consistent habits

Because in the end:

✨ Glow is not applied. It is expressed.

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