For beauty problems, coconut oil is now considered a cure-all. But should this bathroom staple that works wonders on dry skin, frizzy hair and even stubborn waterproof makeup also be the first thing you reach for in your kitchen pantry? The short answer: It depends. So, TODAY Food recently spoke with a few experts to find out everything you need to know about cooking with coconut oil.
When coconut oil is heated to high temperatures, it can release harmful compounds such as acrolein, which is a respiratory irritant and potential carcinogen. Overheating coconut oil can also lead to the production of free radicals, which can damage cells and contribute to the development of chronic diseases.
What is coconut oil?
If you follow the keto or paleo diet, youre probably already familiar with coconut oil. In recent years, its even been touted as a “superfood.” But even before this plant-based fat went mainstream, it was a part of our lives.
“If you look back 30 years, you’ll find coconut oil in the kitchen under the name palmitin,” says Sonja Ricke, a nutritionist at one of Europes leading wellness resorts, Grand Resort Bad Ragaz. If youve ever looked at a list of ingredients on a tub of margarine or even a box of cookies, you may have seen palmitin or palmitic acid. Palmitin is the most common saturated fat found in plants — including coconuts — and animals.
Coconut oil is 100% fat, 90% of which is saturated. It comes from the flesh of a coconut, and is popular in many Southeast Asian countries. Because these countries are associated with lower rates of heart disease, its easy to assume that coconut oil is healthy. Nutrition-wise, one tablespoon of coconut oil contains 130 calories and 14 grams of fat, 13 of which are saturated. For comparison, one tablespoon of olive oil has 120 calories and 14 grams of fat, only two of which are saturated.
There are two types of coconut oil: virgin and refined coconut oil. Virgin coconut oil is cold-pressed and extracted without using solvents; its considered to be “pure” or unrefined. Refined coconut oil involves significant processing and often includes additives; its what you find on most supermarket shelves.
The advantages of cooking with coconut oil
For starters, coconut oil, especially virgin coconut oil, is rich and flavorful. TODAY Food nutritionist Bonnie Taub-Dix, MA, RD, CDN says thats one of the biggest reasons coconut oil is all the rage. Its also a great animal-friendly alternative to butter. Executive Chef Simon Apollonio at Carillon Miami Wellness Resort in Miami substitutes coconut oil for butter in the resorts vegan dishes including a very popular coconut panna cotta. He also uses it when preparing traditional dishes from the South Pacific.
Nutrition-wise, coconut oil, especially virgin coconut oil, is said to have antioxidants and anti-inflammatory properties. According to Dr. Oz, coconut oil can also help boost thyroid function and ward off illness-causing bacteria and viruses. However, most health claims made about coconut oil, such as how its medium-chain triglycerides increase good cholesterol, are based on short-term, smaller studies. Coconut oil is still relatively new to the Western diet. For that reason, many experts agree it should be used sparingly.
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FAQ
Is coconut oil bad when heated?
Why shouldn’t you cook coconut oil?
Does coconut oil go bad after heating?
What oils are not carcinogenic when heated?
Is coconut oil bad for You?
The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown in research to raise harmful LDL levels. Also present in trace amounts are monounsaturated and polyunsaturated fats. Coconut oil contains no cholesterol, no fiber, and only traces of vitamins, minerals, and plant sterols.
Is it safe to take Virgin coconut oil every day?
As part of an overall healthy diet, small amounts of virgin coconut oil can safely be consumed everyday as part of an overall healthy dietary pattern. As a significant source of saturated fat in the diet it should be consumed in moderation on most days(10% of calories or less) along with other healthy fats from nuts, seeds, extra virgin olive oil, avocado, and oily fish. It is a good plant-based alternative to butter. Although just like butter, too much can raise LDL cholesterol, which can be problematic for those at risk for atherosclerosis. Compared to refined coconut oils, virgin coconut oil contains higher amounts of antioxidants such as vitamin E and polyphenols. Cold-pressed virgin coconut oil uses a low-heat method of extraction and is a quality choice.
Can coconut oil stand high heat?
Only refined coconut oil can stand the heat that is required of high heat cooking. As an increasing number of my clients have started to cook with coconut oil, many have complained about smoking during the process. This has led them to ask me can coconut oil stand high heat.
Is it safe to smoke coconut oil?
Yes, it is best to stay below the smoke point of coconut oil for health and safety reasons. When coconut oil begins to smoke, it can release toxic and carcinogenic substances in the smoke. This is most often seen with refined coconut oil. Now, occasionally inhaling or consuming these components won’t do you too much harm.