Is Coconut Oil Really Good or Bad for Cooking?

Coconut oil is made by extracting the fat, or white "meat," from inside the nut. Virgin oil is best for sautéing and baking and refined coconut oil is good for cooking or frying.

Coconut oil seems to be all over the internet. Browsing social media or your local grocery store shelves without seeing it is almost impossible. The media generously praises coconut oil and claims people can use it to tackle frizzy, dry hair or even aid in weight loss.

This controversial kitchen and bathroom staple has resulted in a debate amongst scientists and experts in the medical community. Here's everything you need to know about cooking with coconut oil.

Coconut oil is made by extracting the fat, or white "meat," from inside the nut. Two types of coconut oil exist, virgin coconut oil and refined coconut oil. Virgin coconut oil is considered unrefined or "pure" because it is extracted without using solvents. Refined coconut oil often contains additives and involves significant processing. This type of coconut oil is most commonly found on supermarket shelves.

It has a high content of lauric acid, a medium-chain fatty acid. Lauric acid makes up almost half of the coconut's total fat content and is believed to raise good cholesterol. Harsh processing may destroy some good, essential fatty acids and antioxidants like lauric acid. This white meat inside the nut is 82% saturated fat. Consuming foods with a high content of saturated fat may raise LDL or "bad cholesterol."

When LDL cholesterol begins to collect in your blood vessels, it raises your risk of stroke or a heart attack. Coconut oil has a significantly higher saturated fat content than other cooking oil options, like avocado or grapeseed oil. If your goal is weight loss, using and cooking with butter in small quantities is preferable to coconut oil, which is high in calories and has a higher total fat content.

Before you begin cooking with coconut oil, you need to understand the type you're using. For instance, virgin oil is best for sauteing and baking and has a smoke point of 350°F. Refined coconut oil has a cooking or frying point of 400°F, making it a better option for cooking at high temperatures. Coconut oil is typically sold in glass jars; the best way to measure it is to heat it until it becomes a liquid. 

If you use coconut oil to grease baking pans or sauté, it may be best to buy in spray form. You can store coconut oil either in a glass jar or a spray can in your pantry. Coconut butter is a healthier option than coconut oil. You can usually find it in the baking section of the grocery store. You may even consider opting for olive oil as an alternative. 

Keeping coconut oil on hand for occasional use in the kitchen or to condition your hair isn't a bad idea. It is an excellent, animal-friendly alternative to butter, and cooking with virgin coconut oil produces rich and flavorful dishes. 

Additionally, because refined coconut oil may contain added chemicals or trans-fat, reaching for unrefined or virgin coconut oil will allow you to take advantage of all the potential health benefits. Although the potential health benefits of coconut oil continue to be up for debate, its unique combination of fatty acids may have a positive effect on your health. 

Here are some potential benefits of cooking with coconut oil: 

1. Increase good cholesterol: There are several subcategories of saturated fat. Previous research that lumped them together as unhealthy didn't consider that not all have the same biochemical effect on the body. HDL, often known as good cholesterol, may be increased by cooking with coconut oil. Lauric acid found in cholesterol may also be responsible for increasing HDL levels. High levels of HDL have been linked to improved cardiovascular health. 
2. Improve skin and hair health: The moisturizing and hormone-balancing properties of lauric acid in coconut oil may improve skin and hair health. Coconut oil may also have anti-aging properties by stimulating collagen production. You can tame frizz, get rid of an itchy scalp, reduce hair loss, and nourish chapped lips by using coconut oil topically. 
3. Boost dental health: Using coconut oil as a mouthwash may prevent and protect against cavities. This practice is called oil pulling and may influence the oral bacterial balance. 
4. Antibiotic and antioxidant properties: The body converts Lauric acid in coconut oil into monolaurin. Monolaurin gives coconut oil its antibiotic or antibacterial properties. Capric acid is another fatty acid found in coconut oil that may contain antimicrobial properties. 

The health cons of cooking with coconut oil:

Calorically dense: Consider a substitute like olive oil or butter for weight loss. Although your body needs fats to remain in good health, consider limiting fatty oil in your diet if you are trying to shed some weight. Getting healthy fats from whole foods like coconut rather than as a liquid vegetable oil. Eating whole coconut will provide you with your recommended daily fiber intake and other nutrients. 

High in saturated fats: According to the American Heart Association, saturated fats should account for no more than 13 grams of your daily intake. For this reason, coconut oil is not recommended as your main cooking fat. Coconut oil contains high amounts of saturated fat and can cause atherosclerosis, and this condition may increase your risk of heart disease or stroke. Some studies suggest that coconut oil can boost good cholesterol. However, other studies comparing it to other oils like olive oil believe coconut oil may raise harmful LDL cholesterol levels. 

In determining how much coconut oil is too much, the rest of your diet plays a pivotal role, and if you eat moderate amounts of animal protein, you may be able to have a bit more coconut oil. If you regularly eat red meat and fried food but don't get an adequate daily intake of fruits and vegetables, consider limiting your consumption of coconut oil. Try replacing coconut oil with an oil that contains less than 4 grams of saturated fat per tablespoon and little to no hydrogenated oil.