Coconut oil, a healthy cooking option

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1. Overview

Anyway a food was cooked, there is a risk of inconvenience due to the effects of high temperatures on food. One of the best solutions to solve this problem is to use coconut oil.

It is quite stable at high temperatures, offers weight loss benefit, boosts heart health and helps maintain normal cholesterol levels.

Among the many types of oil, coconut oil is one of the best choices for cooking because it is high in saturated fat (90%), which means it is less prone to damage when heated to high temperatures.


1. Overview
2. Olive oil vs. coconut oil
3. Oil and fats
4. Conclusions

2. Olive oil vs. coconut oil

Although the media promotes olive oil as the healthiest, it changes its properties at high temperatures. Olive oil is primarily composed of monounsaturated fats. This means it has a double bond in the fatty acid structure.

Although monounsaturated fats are more stable than polyunsaturated ones, overabundance of oleic acid in olive oil creates an imbalance at the cellular level associated with an increased risk of breast cancer and heart disease. Olive oil is a smart choice when included in the diet without being heated.

Polyunsaturated oils, which include vegetable oils such as corn, soybean, sunflower and rapeseed oils are the most harmful when used in cooking because of trans fatty acid-induced during the process of hydrogenation. Their use may increase the risk of chronic diseases such as breast cancer and heart disease.

3. Oil and fats

As can be seen below, coconut oil contains the highest amount of saturated fat of all edible oils. The term saturated fat should not worry. Several studies have demonstrated that a low-fat diet is not the best answer to prevention of cardiovascular disease.

Type of oil: Canola
Monounsaturated fats: 58.9
Polyunsaturated fats: 29.6
Saturated fats: 7.1

Type of oil: Coconut
Monounsaturated fats: 5.8
Polyunsaturated fats: 1.8
Saturated fats: 85.5

Type of oil: Corn
Monounsaturated fats: 12.7
Polyunsaturated fats: 58.7
Saturated fats: 24.2

Type of oil: Sunflower
Monounsaturated fats: 22
Polyunsaturated fats: 74
Saturated fats: 4

Type of oil: Grape seeds
Monounsaturated fats: 16.1
Polyunsaturated fats: 69.9
Saturated fats: 8.1

Type of oil: Olive
Monounsaturated fats: 77
Polyunsaturated fats: 8.4
Saturated fats: 13.5

Type of oil: Palm
Monounsaturated fats: 37
Polyunsaturated fats: 9.3
Saturated fats: 49.3

Type of oil: Kernel palm
Monounsaturated fats: 11.4
Polyunsaturated fats: 1.6
Saturated fats: 81.5

Type of oil: Peanut
Monounsaturated fats: 46.2
Polyunsaturated fats: 32
Saturated fats: 16.9

Type of oil: Safflower
Monounsaturated fats: 12.6
Polyunsaturated fats: 73.4
Saturated fats: 9.6

Type of oil: Susan
Monounsaturated fats: 39.7
Polyunsaturated fats: 41.7
Saturated fats: 14.2

Type of oil: Soy
Monounsaturated fats: 23.3
Polyunsaturated fats: 57.9
Saturated fats: 14.4

4. Conclusions

For cooking, coconut oil can be used anytime instead of margarine, butter, olive oil or any other oil. However, even coconut oil may vary depending on the type of coconuts used for its processing, the processes used for its manufacturing, etc..

Most types of commercially available coconut oil is refined, bleached, deodorized and contain chemicals used in processing. Therefore, for health benefits is recommended to use virgin coconut oil. This will be certified, organic and aromatic.



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