Coconut oil is a popular cooking oil with several potential health benefits. Thanks to its natural moisturizing properties, coconut oil is also a great staple for skincare and beauty.
In this comprehensive guide, we’ll go over all the must-knows about coconut oil, including several recipes for cooking with coconut oil and guides on how to make your own beauty products with coconut oil like lip balm and deodorant! (Who knew one oil could be so versatile?)
Methods of extraction
There are several methods of extracting oil from coconut meat, and each method signifies a different level of quality.
Cold-pressed
Cold-pressed coconut oil is pressed in a controlled environment that doesn’t exceed 120 degrees Fahrenheit. Keeping the coconut oil below this temperature helps maintain its nutritional value since excessive heat can degrade fats and certain vitamins, minerals, and other compounds in coconut oil.
Expeller-pressed
Coconut oil that has been expeller-pressed is exposed to some heat due to the friction and pressure applied to the coconut meat during pressing. Expeller-pressing is more efficient than cold-pressing in terms of how much coconut oil is produced.
Centrifuge
Often considered the extraction method that yields coconut oil of the highest purity, centrifuged coconut oil is the most expensive method of extraction. Centrifuged coconut oil is collected by spinning coconut milk in a centrifuge at very high speeds, separating the oil from the rest of the milk components.
Refined vs. unrefined coconut oil
Unrefined coconut oil is the ideal type of coconut oil since it hasn’t undergone any refining, ensuring you have the highest quality coconut oil. Unrefined coconut oil is typically labeled as virgin coconut oil and is usually cold-pressed.
Refined coconut oil has undergone processing to remove any impurities and increase the coconut oil’s smoke point (more on that later!). Refined coconut oil also has a more mild flavor compared to unrefined coconut oil and is made with dried coconut meat (copra), not fresh coconut.
Refined coconut oil doesn’t mean it’s unhealthy – just be sure to choose those that are expeller-pressed; otherwise, you might end up with coconut oil that was exposed to chemicals during extraction, as well as other processing such as deodorizing.
Virgin vs. extra virgin
Virgin coconut oil is unrefined and usually cold-pressed, but it can also be expeller-pressed. If coconut oil is labeled as virgin, it means that it hasn’t undergone any methods of processing that would reduce the natural qualities and nutrition of the coconut oil.
Extra virgin is simply a marketing term since there is no difference between coconut oil labeled as virgin vs. extra virgin!
What does “raw” mean?
Raw coconut oil is just another term for virgin coconut oil that hasn’t undergone methods of extracting that involve heat, nor any other type of processing. The term “raw” in terms of coconut oil is simply another marketing term and is synonymous with “unrefined” and is typically cold-pressed.
Whole kernel vs. white kernel
Whole kernel
Whole kernel coconut oil is made from coconut flesh with a thin layer of skin still attached to it. With the skin left on, whole kernel coconut oil is described by some as having a “nuttier” flavor compared to white kernel coconut oil.
White kernel
White kernel coconut oil is made from coconut flesh that does not have the thin layer of skin still attached to it. Nutrition-wise, whole kernel and white kernel coconut oil are similar, so it really comes down to your taste preference when choosing whole kernel vs. white kernel coconut oil!
MCT oil vs. fractionated coconut oil
MCT oil
Medium-chain triglycerides (MCT) are a type of fat. The “medium-chain” describes the length of the fat molecule, which varies from short-chain to long-chain. MCT oil is most typically used as a supplement, containing 100% MCTs which are usually made from coconut oil.
MCT oil can be taken straight as a supplement or for adding to bulletproof coffee, a popular high-fat drink made famous by the ketogenic (keto) diet.
Fractionated coconut oil
Regular coconut oil is solid at room temperature, which makes it unique compared to most types of vegetable oil.
Fractionated coconut oil is liquid at room temperature after it undergoes a process that removes some of the fatty acids from the regular coconut oil. This process shortens some of the long-chain fatty acids to a medium-chain length (medium-chain triglycerides, or MCTs).
Unlike MCT oil, fractionated coconut oil is primarily marketed for use as a carrier oil for essential oils and for beauty uses (moisturizing, etc.) and not for use as a supplement.
Smoke point of coconut oil vs. other oils
The smoke point of an oil describes which temperature it starts to burn and turn into smoke. You’ll want to choose an oil with a high smoke point for high-heat cooking, or prolonged cooking at higher temperatures.
Coconut oil has a relatively low smoke point of 350°F for unrefined coconut oil, or around 400°F for refined coconut oil. This means that coconut oil is better suited for lower-heat cooking methods or for baking compared to other oils.
Uses of coconut oil
If you’re having a hard time finding ways to use coconut oil, we have over 100 different uses for coconut oil to offer inspiration! From cooking with coconut oil, using it for skincare and beauty, and using it to soothe bug bites, you’re sure to find a way to use coconut oil that can specifically benefit you.
Choosing which coconut oil to buy
Given all of the different classifications and types of coconut oil, you might feel a little overwhelmed at which to buy when you’re in the oil aisle of the grocery store. How can you choose the best coconut oil to buy for your personal use?
You’ll need to consider what you want to use coconut oil for to help you choose which one to buy. If you want a higher smoke point or a more mild flavor, go for refined coconut oil. If you want coconut oil in its most raw, unrefined state, you’ll want to go for raw/virgin coconut oil.
Our favorite coconut oil brands offer organic, raw, and unrefined coconut oil suitable for cooking, baking, and skincare. Read more about our top five favorite brands of coconut oil!
How to make your own coconut oil
If you’re up for the task of making coconut oil at home, all you’ll need are fresh coconuts, water, and some basic kitchen appliances like a stovetop, pot, and a food processor. It takes a few hours to make your own coconut oil (mostly simmering on the stovetop), but it’s fun and you’ll likely gain a new appreciation for the process of making coconut oil!
We even made an easy-to-follow step-by-step guide on how to make your own virgin coconut oil at home!
Does coconut oil freeze?
Coconut oil technically “freezes” (turns from a liquid to a solid) at around 75 degrees Fahrenheit, which is why it’s solid at room temperature. However, you can actually freeze coconut oil and store it in the freezer!
Some of the benefits of freezing coconut oil are that it can be easier to measure out (you’ll melt the coconut oil first before pouring it into a container) compared to coconut oil at room temperature. For instance, if you have a favorite recipe that uses ¼ cup of coconut oil, you can measure out ¼ cup of coconut oil while it’s liquid and freeze it in individual portions (silicone molds/ice cube trays work great)!
Storing coconut oil
Coconut oil has a long shelf life, with refined coconut oil lasting around two years and unrefined coconut oil likely lasting even longer than that.
The best way to store coconut oil is in a dark or opaque glass jar, tightly sealed, in a cool, dry, and dark place. While it’s not likely if you store it under ideal conditions, you’ll want to watch out for signs of spoiled coconut oil to ensure you’re getting the best freshness every time!
How to cook with coconut oil
If you’ve never cooked with coconut oil before, you probably have some questions (or several)!
Fortunately, cooking with coconut oil is pretty easy! Choose the type of coconut oil that is most suitable for your needs (for example, refined for high-heat cooking or if you don’t want a strong coconut flavor, unrefined otherwise) and find a convenient way to store it, whether it’s in pre-measured ice cube trays or straight from the jar.
You can add coconut oil to your pan before cooking like any vegetable oil, or use it in baking. A tip for baking: coconut oil will solidify if it’s mixed with cold ingredients like chilled butter, eggs, or milk, so aim to have your other ingredients at room temperature before you add coconut oil!
How to eat more coconut oil
How can you incorporate coconut oil into your regular meals and snacks? We’re glad you asked! Here are our top 12 tips on how to eat more coconut oil!
- Cook with it
- Eat it by the spoonful
- Add it to smoothies
- Add it to your coffee or tea
- Make chocolate with it
- Bake with coconut oil (it’s a great alternative to butter!)
- Add it to your oatmeal
- Mix it into yogurt
- Incorporate it into nut butter (peanut butter, almond butter, etc.)
- Fry with it
- Take it in softgels if you’re unable to incorporate it in your meals and snacks
- Eat coconut products like shredded coconut, coconut milk, etc.
Coconut oil recipes
Coconut oil is an ingredient in both sweet and savory recipes, as well as drinks! If you’re looking for some inspiration for coconut oil recipes, check out our compilation of 25+ coconut oil recipes, including coconut oil popcorn, coconut oil french fries, and coconut oil fudge!
Coconut oil in beauty
Coconut oil is popular for skincare and beauty uses. Coconut oil is moisturizing and easily absorbed into your skin, and it also offers a great solid base for things like deodorant and lip balm.
Check out 15 of our favorite recipes using coconut oil for health and beauty below!
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