Coconut oil: heat-stable, but no superfood
The truth lies between hype and reality. We assess coconut oil honestly: strong for frying, debated on heart health, popular in skin care.
The honest takeWhat makes coconut oil special
Coconut oil is solid at room temperature and consists of around 92 percent saturated fatty acids. A large part of that is lauric acid, a medium-chain fatty acid making up roughly 45 to 50 percent.
This composition makes coconut oil very heat-stable. Unlike the polyunsaturated seed oils it tolerates high temperatures well and is therefore suitable for frying, baking and even deep frying.
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The honest health assessment
Coconut oil was long celebrated as a superfood. The evidence is more sober. In controlled studies coconut oil raised LDL cholesterol as much as other saturated fats, in seven out of seven trials. At the same time it can raise HDL cholesterol. The German Nutrition Society recommends limiting saturated fats and mainly using oils with unsaturated fatty acids, such as olive, rapeseed, walnut or flaxseed oil.
Our honest take: coconut oil is no miracle cure, but no poison either. Its real advantage is heat stability. Exactly where delicate seed oils struggle under high heat, coconut oil is the more robust choice. As a daily main fat in large amounts it is not ideal because of the saturated fats. We give you the facts, the decision stays with you.
Popular for skin and hair
Coconut oil has also made a name in natural care. It moisturises, is used as a hair mask, skin care or gentle make-up remover and absorbs pleasantly. For care, native, cold-pressed organic coconut oil that still smells of coconut is worth it.
What to look for when buying
- Native and cold-pressed: quality coconut oil smells and tastes of coconut. It is gently produced and natural.
- Organic quality: ensures controlled cultivation without unnecessary residues.
- Refined means neutral: deodorised coconut oil is more processed and neutral. Practical for frying, but without the full aroma.
- Use in moderation: yes as a heat-stable oil for the pan, not really as a sole main fat.
Which oil for which pan?
The cooking-oils overview shows which oil takes high heat and which is better kept cold.