Coconut oil is an oil made from the meat of coconuts. Because it’s solid at room temperature, some people use it as a moisturizer for their skin or hair. You can also cook with it.
Coconut oil has a high smoke point (the temperature at which an oil or fat begins to produce smoke) and melts when heated. It can be used for cooking, frying, and baking.
It’s packed with nutrients and antioxidants that can support brain health, immune function, skin health, weight loss, and energy production. However, it’s important to use coconut oil in moderation to avoid negative side effects.
When oils burn, they can release toxic fumes and compounds that aren’t good for your health.
Refined coconut oil has a high smoke point, meaning it can be heated to temperatures greater than 400 degrees Fahrenheit (204 degrees Celsius) without burning or creating harmful smoke. This makes it an excellent choice for frying, baking, and sauteing. Refined coconut oil also has a milder flavor than unrefined coconut oil.
Unrefined coconut oil (also known as pure or virgin coconut oil) has a medium smoke point of around 350 degrees Fahrenheit (176 degrees Celsius. It can be used for quick sautéing or baking but is not appropriate for high-heat methods such as frying. Unrefined coconut oil also retains more of its flavor and scent.
Refined coconut oil’s high smoke point makes it a stable and versatile cooking oil.
Virgin coconut oil has been used topically on skin and hair for centuries. Studies show that moisturizing with coconut oil can help fight inflammation, improve skin hydration, and strengthen your skin barrier. Cooking with coconut oil may provide many of these same benefits from the inside out.
Coconut oil contains many nutrients that can improve skin health. It contains antioxidants, like vitamin E, that protect the skin from harm caused by free radicals (unstable molecules that can damage cells). It also has antimicrobial properties that can help protect against bacteria and infections.
Coconut oil is rich in medium-chain triglycerides (MCTs), a fat that is easier for your body to digest. Unlike long-chain fatty acids, MCTs are absorbed intact from the small intestine. They don’t have to undergo extensive digestion and can be used directly in energy production.
Because MCTs are so easily absorbed and play a key role in energy production, they’re often included in many infant formulas and nutritional drinks for athletes. Including coconut oil in a well-balanced diet may give you these benefits without needing to add supplements.
Studies have shown that eating coconut oil may help your brain work better, especially in patients diagnosed with Alzheimer’s disease. In one study, patients with Alzheimer’s who consumed a Mediterranean diet rich in coconut oil saw improvements in their cognitive function and memory.
The quick energy boost from MCTs may help your brain function and promote clear thinking. However, more research is needed to understand coconut oil’s potential impact on brain health better.
Brain health requires a holistic approach, including a well-balanced diet, regular physical activity, stress management, and adequate sleep.
The research on coconut oil’s effects on weight loss is mixed, but some studies suggest that eating coconut oil may support weight loss efforts. Coconut oil is believed to help improve metabolism since the body can use MCTs for quick energy.
Cooking fats may also help curb hunger and keep you feeling full between meals, which can help prevent overeating midday snacks, reducing how many calories you consume.
However, coconut oil is 100% fat, and each gram contains nine calories. It’s important to consume coconut oil in moderation, especially if weight loss is your goal.
Coconut oil is a versatile cooking fat with a distinct flavor and many potential health benefits. Here are some tips for cooking with coconut oil:
- Refined vs. virgin coconut oil: Refined coconut oil offers a neutral flavor, while virgin coconut oil has a more pungent coconut taste.
- High-heat cooking: Coconut oil has a high smoke point, making it great for sautéing, stir-frying, and baking.
- Storage: Keep coconut oil in a cool, dry place. It may turn into a solid at lower temperatures but typically melts again when heated. Refined coconut oil usually has a shorter shelf life than virgin olive oil.
- Balancing flavors: If the coconut flavor overpowers your meal, mix it with a more neutral oil, like avocado or olive oil.
- Cooking uses: Coconut oil can add richness to sautéed vegetables, meats, and seafood. It can also help retain moisture in baked goods and is ideal for dairy-free or vegan recipes.
Using coconut oil instead of butter may help lower your intake of animal-based saturated fats. Using it instead of olive or canola oil may provide a more decadent taste to foods.
Its unique flavor and many health benefits can make it a great addition to savory and sweet meals.
Coconut oil is 100% fat, and 90% is saturated fat. That’s a concern for heart health. Saturated fat intake has been linked to high low-density lipoprotein (LDL, or “bad”) cholesterol levels and an increased risk of heart disease.
Those with high cholesterol may need to decrease their saturated fat intake. Some research suggests that replacing coconut oil with unsaturated fats—such as safflower or canola oil—may be better for those with heart disease. Still, the overall impact of coconut oil on cholesterol remains controversial, and more research is needed.
Coconut oil also has a high smoke point, but overheating it during cooking may break down some nutrients. It’s important to be mindful of your cooking temperatures when using coconut oil to sauté, fry, or bake foods.
Lastly, coconut oil is high in calories. Consuming too much oil may cause unintentional weight gain or interfere with weight loss goals.
Coconut oil is a popular cooking oil known for its mild but distinct flavor and many potential health benefits.
Coconut oil is rich in antioxidants that can support skin health and immune function. It’s a heat-resistant cooking oil with a high smoke point, ideal for sautéing, stir-frying, and baking.
Coconut oil may not be ideal for those with elevated cholesterol or those at risk of heart disease. A healthcare provider or registered dietitian can help you decide if cooking with coconut oil is best for you.
