If you pay attention to the news, you may be confused about different types of cooking oils. For a long time, we did not hear much about coconut oil, then suddenly it was everywhere. It's had both positive and negative reviews and conflicting information. Just what should you believe?
What is coconut oil?
First, coconut oil is a solid fat that can be used for cooking and baking, as well as for hair and skin care. It is about 83 percent saturated fat.
The Dietary Guidelines for Americans 2020-2025 and the American Heart Association recommend reducing saturated fats and replacing them with healthier, unsaturated fats. This type of fat is liquid at room temperature and includes olive oil, canola oil, avocado oil, safflower oil, sunflower oils, soybean oil, corn oil, and flaxseed oil. Unsaturated fats are also found in nuts, seeds, certain fish, avocado and olives.
How could coconut oil affect my cholesterol levels?
Coconut oil has been found to increase our good cholesterol, HDL, but it also increased the bad cholesterol, LDL. However, unsaturated fats are known to lower LDL, so foods with these types of fats are always a better choice.
Should I avoid coconut oil?
While it is not a healthy fat, I do not believe any food you are not allergic to is completely off-limits. If people like the taste of coconut oil, it could be used occasionally in moderation. It is important to look at our diets in their entirety without focusing on any one food.
For instance, if you eat a lot of animal fat throughout the day, you probably do not have much room for additional saturated fat from coconut oil. However, if you usually opt for the healthier, unsaturated fat as part of an overall nutritious eating plan, then occasionally choosing coconut oil is fine. No single food will poison us, nor will one food be a “cure all.” We need to look at our overall eating patterns and balanced nutrition, which must come from all food groups.
I would, however, advise against the regular use of coconut oil. When you are using fats daily for flavoring foods, cooking, baking, or even making salad dressings, it is best to opt for an unsaturated fat as much as possible. We have years of compelling research that unsaturated fats better for heart health than saturated fats. Additionally, coconut oil contains very little vitamins and minerals.
An alternative to coconut oil for cooking could be extra virgin olive oil (EVOO) or avocado oil. Avocado oil has a higher smoke point than olive oil, so it can be cooked at a higher temperature.
Get more tips and information on healthy eating for you and your family. Visit the Nourish section of our Be Well health and wellness blog.
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