Is Cooking With Coconut Oil Actually Good for You? 5 Benefits That Might Surprise You

Coconut oil—an oil made from coconut meat—has many benefits. 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. This makes it great for sautéing, frying, and baking. It’s packed with nutrients and antioxidants that support brain health, immune function, skin health, weight loss, and energy production. However, it’s important to use it in moderation to avoid adverse 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 a stable and versatile cooking oil that is excellent for frying, baking, and sautéing.

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 suitable for high-heat methods such as frying.

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 benefits from the inside out.

Coconut oil contains many nutrients that can improve skin health. It has antimicrobial properties that can help protect against bacteria and infections. It also contains antioxidants, like vitamin E, that protect the skin from harm caused by free radicals (unstable molecules that can damage cells).

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 from the small intestine intact. They don’t have to undergo extensive digestion and can be used directly to produce energy.

Because MCTs are so easily absorbed and play a key role in energy production, they’re often included in 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.

Eating coconut oil may help your brain work better, especially in people diagnosed with Alzheimer’s disease. In one study, participants with Alzheimer’s who ate 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 better understand coconut oil’s impact on brain health.

The research on coconut oil’s effects on weight loss is mixed. However, some studies suggest that eating coconut oil may support weight management efforts.

Because the body can use MCTs for quick energy, coconut oil may help improve metabolism. Cooking fats may also help curb hunger and keep you feeling full between meals, which can help prevent overeating and reduce your calorie consumption.

However, coconut oil is 100% fat, and each gram contains nine calories. Try to only 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 it:

• Refined vs. virgin coconut oil: Refined coconut oil has a mild, neutral flavor, while virgin coconut oil has a more pungent scent and 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 become 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 enrich sautéed vegetables, meats, and seafood and help retain moisture in baked goods.
• Plant-based cooking: Coconut oil can be used in dairy-free or vegan recipes. Using it instead of butter may help lower your intake of animal-based saturated fats.

Coconut oil is 100% fat and 90% saturated fat, which is 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 unclear, and more research is needed.

While coconut oil has a high smoke point, overheating it during cooking may break down some nutrients. Be mindful of your cooking temperatures when using coconut oil to sauté, fry, or bake foods.

Coconut oil is also high in calories. Consuming too much 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. It is rich in antioxidants that can support skin health and immune function. It’s a heat-resistant cooking oil with a high smoke point, making it great for sautéing, stir-frying, and baking.

Coconut oil may not be suitable 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 a good idea for you.