Using Coconut Oil as a Healthy Cooking Oil

Using Coconut Oil as a Healthy Cooking Oil

For years, coconut oil has been marketed as a superfood oil with health benefits ranging from weight loss to boosted immunity. But is coconut oil truly healthy? Can it withstand cooking heat? Here's a thorough look at the benefits and drawbacks of using coconut oil as your everyday cooking oil.

Coconut Oil Basics

Coconut oil is extracted from the meat of mature coconuts. It contains a unique combination of fatty acids including lauric acid, caprylic acid, capric acid and myristic acid. These medium-chain triglycerides (MCTs) are metabolized differently than most other fats.

Compared to longer chain fats, MCTs in coconut oil are sent straight to the liver where they provide an instant energy boost. Some benefits attributed to coconut oil are thanks to these MCTs.

Around 90% of the fatty acids in coconut oil are saturated fat. This gives it a solid texture at colder temperatures. When cooking, coconut oil has a high smoke point of 350F making it suitable for sauting and baking.

Reasons to Use Coconut Oil

Here are some of the most often cited benefits of using coconut oil as your go-to cooking oil:

Contains MCTs

The MCTs lauric acid and capric acid have antiviral, antibacterial and antifungal properties. They may also enhance fat burning and provide an immediate energy boost.

Supports Weight Loss

The MCTs in coconut oil may increase feelings of fullness and boost metabolism compared to longer chain fats. This may promote weight loss, but more research is needed.

High Smoke Point

With a smoke point of 350F, coconut oil won't oxidize or break down under normal cooking temperatures. This makes it suitable for sauting, roasting, baking and more.

Adds Coconut Flavor

If you enjoy the tropical essence of coconut, cooking with coconut oil is a tasty way to add that flavor to meals and baked goods.

Shea Butter Alternative

The creamy texture of coconut oil makes it a plant-based alternative to shea or cocoa butter for cooking and baking.

Dairy Free

Coconut oil is suitable for vegan, dairy free and lactose intolerant diets. Use it in place of butter on bread or vegetables.

Moisturizing

When consumed, coconut oil hydrates skin and hair from the inside out. But research shows topical application works best for skin health.

Brain Function

MCTs may provide an immediate energy source for brain cells and have a positive effect on cognitive function for conditions like Alzheimer's.

Antioxidant Properties

Coconut oil contains phenolic compounds that act as antioxidants to help protect cells from damage. But amounts are small compared to other oils.

Potential Drawbacks of Coconut Oil

While coconut oil does offer some benefits, there are also a few potential drawbacks to consider:

Highly Saturated Fat

With 90% saturated fat, coconut oil is much higher in saturated fat than butter (63%) and beef fat (50%). Too much may raise LDL cholesterol.

Weight Loss Claims Lack Evidence

Coconut oil proponents claim it boosts metabolism and burns more fat compared to other oils. But most studies find no significant effect on weight loss.

Allergic Reaction Risk

Coconut allergies are rare but possible. Discontinue use if you experience nausea, hives, swelling or anaphylaxis.

Tropical Flavor

The coconut flavor can overpower more delicate dishes. It works in moderation but may not suit all recipes.

Oxidizes at High Heat

While coconut oil has a high smoke point, heating past 350F can still cause oxidation and the release of free radicals.

Environmental Concerns

Increasing demand for coconut oil is causing deforestation and habitat loss in tropical coastal regions.

How to Cook and Bake with Coconut Oil

When used properly, coconut oil can be a suitable cooking fat for many recipes. Here are some tips for cooking and baking with coconut oil:

Measure Carefully

Coconut oil is 100% fat, so a little goes a long way. Use standard butter/oil measurements unless a recipe specifies coconut oil.

Melt Before Using

Since coconut oil solidifies at cooler temperatures, melt it first to make measurement and mixing easier.

Use Refined Coconut Oil for No Flavor

Refined coconut oil won't impart flavor for dishes where you only want the fat. Use virgin/unrefined oil when you want a coconut taste.

Saute at Medium-Low Heat

Coconut oil has a smoke point of 350F. To avoid oxidizing the oil, keep the heat around medium-low when sauting.

Bake at 325-350F

When baking, temperatures between 325-350F are best. Higher heats may cause coconut oil to separate and lose moisture.

Blend with Other Oils

Combine coconut oil with olive oil, avocado oil or butter to balance the saturated fat content.

Recipes Using Coconut Oil

Coconut oil can be used in a wide variety of sweet and savory recipes. Here are just a few ideas:

Coconut Shrimp

For crispy coconut shrimp, dip shrimp in coconut oil then shredded coconut before baking or air frying.

Curries

Saute aromatics in coconut oil before adding curry powder and coconut milk to make a tasty Thai or Indian curry.

Stir Frys

The high smoke point makes coconut oil perfect for stir frying meats and vegetables on the stovetop.

Granola

Mix oats, nuts, dried fruit and coconut oil then bake to make crunchy coconut granola clusters.

Popcorn

Popcorn cooked in coconut oil gets beautifully crispy and has a light coconut taste.

Pancakes

For fluffy coconut pancakes, use a mix of coconut oil and butter melted in the batter before cooking.

Cookies

Bake chocolate chip, oatmeal raisin or peanut butter cookies using melted coconut oil instead of vegetable oil.

Vegan Baking

In vegan recipes, coconut oil can replace butter or shortening in a 1:1 ratio.

Storage and Shelf Life

To get the most shelf life out of coconut oil:

• Store jars of coconut oil in a cool, dark place like a pantry or cupboard.
• Refrigerating coconut oil will extend its shelf life to 2-3 years.
• Look for expiry dates on packaged coconut oil and follow as a guide.
• If coconut oil ever smells rancid or "off," it has expired and should be discarded.
• Melting and resolidifying coconut oil will not make it expire faster.

Finding the Best Quality

Here are tips for finding high quality coconut oil:

• Choose virgin or extra virgin coconut oil for the most benefits.
• Cold-pressed, unrefined coconut oil retains more flavor.
• Organic coconut oil ensures no pesticides were used in production.
• Shop reputable brands known for quality like Nutiva, Ancient Nutrition or Viva Naturals.
• Check for certifications like USDA Organic, Fair Trade, Non-GMO Project.

The Bottom Line

Coconut oil makes a shelf-stable, vegan-friendly cooking oil with some potential benefits thanks to its unique fatty acid profile. In moderation, it can be part of a balanced diet.

However, its high amounts of saturated fat may be concerning for long term use. Coconut oil is fine for occasional use but best not to rely on as your sole cooking oil. Instead, rotate through different oils to get a variety of fatty acids.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.