Updated April 2015 — Our understanding of fats and oils, what is healthy and what isn’t has significantly been changing over the past few years and decades. One of the products that have generated a lot of questions and interest is coconut oil. Today, it has become one of the most popular superfoods and recommended oils for raw and cooked consumption, despite its high saturated fat content, amongst certain diets. With this product’s increased popularity came many brands with wide-ranging quality. It seems everyone wants a piece of this market, but not all are equally good choices. In this comprehensive guide, I will share with you how to pick the best coconut oil, what brands are recommended and not recommended, and address commonly asked questions about coconut oil.
Vital Information About Coconut Oil
When I first wrote this article back in the spring of 2011, I, like many others, was enchanted by the whole coconut oil superfood trend, on both a personal and professional level. Personally, I greatly enjoy the flavor and aroma of coconuts. Professionally, the research and information seemed to point to coconut oil being a smart choice for safe cooking and healthy eating. That was several years ago, and since then, I’ve gained a much more comprehensive and advanced view of coconut oil, which allows me to see it for what it actually is - an unnaturally isolated pure fat and processed food. The more I applied critical thinking skills and performed a thorough analysis of the real research, beyond all the trendy claims and coconut oil industry marketing, the more I was sure that coconut oil does not belong in an optimally healthy diet. This is why I have decided to do a thorough re-write of this article so that my commitment to helping people achieve and maintain optimal health and weight is honored with the utmost integrity.
What I’ve learned over the last few years is that finding honest and accurate information about coconut oil is actually quite challenging. Since the re-emergence and fanatic popularization of coconut oil in the West, the Internet has become polluted with all sorts of claims and information about coconut oil that range from being slightly misinformed to blatantly false. Coconut oil has grown to become a massive industry, with both small-scale and large-scale businesses competing for a piece of the pie. This is where major issues arise because most of the information shared is coming from those who have a direct stake in the matter - the coconut oil industry, or those who have a direct stake in a rival product - the vegetable oil industry. Due to a conflict of interest on both sides, consumers, in turn, get information that is distorted in several ways, including:
- Blown up and over-embellished facts
- Facts presented out of context
- Semi-truths and unproven facts
- Information presented in a way that supports the agenda of the industry
- Information left out intentionally that would harm the industry, including long-term health impacts and sustainability considerations
It seems that everyone has an opinion to share, and it does not help when authoritative experts get involved, some of whom are for coconut oil, like Dr. Mercola who also happens to sell the product, while others are against coconut oil, like Dr. McDougall. Secondly, too many bloggers and media writers have used questionable information to publish their own content, proliferating misleading information about coconut oil. Finally, quality research and studies on coconut oil are still few and far between, and it appears premature to consider coconut oil as any kind of miracle food. The Pritikin Longevity Center provides an excellent health summary about coconut oil. Just like olive oil is not the key to health for the Mediterranean culture, coconut oil isn’t either for the south-Asian cultures. This should come as no surprise to us by now, as our health will never be created or maintained optimally by any single food. It is in the overall quality of our diet and lifestyle where the most health rewards and benefits can be reaped. Of course, the latter is not the popular route for most people. En masse, and time and time again, we tend to have a very short-term memory that is all too easily influenced by fads and we are persistently drawn to illusive magic bullets, instead of making truly meaningful and effective changes in our lifestyles.
As of 2015, the coconut oil trend showed no signs of stopping. In 2017, the American Heart Association released a research report entitled Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association, which helped to infuse a little more balance into the whole coconut oil hype. The report cites a recent survey, which found that 72% of the American public rated coconut oil as “healthy food,” compared with only 37% of nutritionists. Clearly, what the public thinks is healthy and what actually is healthy are two very different things and a reflection of the adverse effects of marketing. In short, the American Heart Association does not recommend coconut oil due to it being a risk factor for heart disease.
The scientific community may have demonstrated that coconut oil is not as unhealthy as we once believed, but that conclusion is still a big leap from demonstrating that it is healthy.
Severine Kirchner, Ph.D. The Coconut Wars
The Truth About Coconut Oil and Your Health
We will never achieve optimal health if we depend on the swinging pendulums of nutritional bureaucracy. So what is one to do amid the questionable claims and expert contradictions? Here is what I can tell you with certainty when it comes to nourishing your body for optimal health. My perspective on this matter comes as a whole-food, plant-based nutrition, and holistic health expert and researcher.
Nature has provided for us perfectly packaged foods in the form of whole, natural plant foods. There is a rhyme and reason for every one of these in terms of its macro and micro-nutrient compositions, health, and medicinal properties. When we take these foods and process them in some way, we are moving away from this packaged perfection. The more any food is processed and its nutrients isolated, the more controversial, problematic, and unpredictable the food becomes. Therefore, I will be the first to tell you about the health benefits of the coconut in its whole glory, but I cannot in good faith or certainty tell you the same about coconut oil. We have to understand that all oils are extracts of the original food, providing isolated fat — something that does not exist anywhere in nature, just like isolated sugar, and something our bodies had no experience with until we adopted oil extraction practices. As a society, we are finally coming to grips with the problems associated with isolated sugar, and we cannot dismiss similar concerns as they apply to isolated fats like oils — this means all oils.
The Real Value of Coconut Oil
Having shared the above does not mean that coconut products, like coconut oil, hold no value. We just have to be smart about how we use them. For example, the smartest and safest way to use coconut oil is as a product you put ONTO, not INTO, your body. High quality, virgin coconut oil can be one of the most effective natural moisturizers and therapeutic skin treatments. Many people use it in various ways as part of their regular skin, hair, and even oral care routines, in the form of oil pulling. Since it is predominantly composed of saturated fat, coconut oil is one of the few oils that is stable in the presence of heat (up to a point), as opposed to unsaturated oils. This makes it a chemically safer option for those who insist on cooking with oil. Some people have also experimented with it to help with dementia and Alzheimer’s disease, though there is currently little evidence it helps with these conditions.
Coconut Oil Caution
What is definitely not a good idea or smart habit is to consume excessive amounts of coconut oil or rely on it as part of one’s regular diet, which unfortunately has become very popular amongst many low-carb diets, including paleo diets and ketogenic diets.
We have to remember that about a tablespoon of oil is equivalent to about 120 calories, and several tablespoons of this a day adds up to hundreds of extra calories of pure, isolated fat!
Regardless of how coconut oil is metabolized or the kinds of saturated fats that it contains, excess calories are excess calories, and saturated fat is not ideal for us to eat in large amounts. Not to mention, high-fat diets are stressful for our major organs and precipitate all sorts of health and weight problems. Unfortunately, there is no shortage of faulty claims, which promote coconut oil as a good weight loss aid, which is completely not supported by research: Effects of Coconut Oil on Abdominal Fat.
In the midst of the many seductive, yet questionable claims, we have to understand that coconut oil in no way gets the “all-you-can-eat” green light. So aside from using coconut oil topically (skin, hair, teeth) or as part of some medically-sound therapy, if you choose to consume any coconut oil, it is essential to use it sparingly. This is not only a smart way to approach this food for your health, but also for our Earth’s health and ecological sustainability. To get more wholesome health benefits of the coconut, consider consuming it fresh when available, or dried (unsweetened, unsulfured), or as coconut butter, which is made by pureeing the whole coconut.
For one of the best overviews of coconut oil and its questionable health claims, watch this video: What About Coconuts, Coconut Milk, and Coconut Oil MCTs? from top nutrition researcher and medical doctor, Dr. Michael Greger.
The Coconut Oil Brand Explosion
From the time when I first used coconut oil (2009), to the time of first writing this article (2011), and now a second time (2015), the number of coconut oil products and brands has grown exponentially! As consumers, we have to understand that there are a select number of coconut farmers and coconut oil processors, but lots of middle-man and distributors. Anyone with any ties to a final product is then trying to convince us why theirs is the best one.
However, unless one makes it their life calling to research and explore each brand thoroughly, and follow its trail back to the original coconut, it is impossible to comment with certainty on the quality of each company’s product. Plus, with the market continually changing, we need to find and apply a general formula for how to make the best choice, rather than attempt to decipher who is the “supposed best.”
I will also add that as smart and responsible consumers, we need to take it into our own hands and research the brand we are interested in using, rather than primarily relying on the opinions of others. Weigh the pros and cons of any given product in light of your personal priorities. This is critical when it comes to really any decision or choice in life, be it food and health-related or not. Visit the company website or call the company and speak to knowledgeable personnel who can effectively answer your questions. Get a feel for who you are choosing to support.
How to Choose the Best Coconut Oil
1. Virgin versus Refined
There are two main kinds of coconut oil: refined and unrefined. Refined oils are cheaper and possess no coconut flavor or aroma. They are produced from dried copra, not fresh coconuts, and the oil typically undergoes various levels of processing, including being deodorized and bleached. Unrefined coconut oil is customarily considered virgin (incorrectly labeled extra virgin in the past), and it possesses a light coconut taste and aroma, that will vary from brand to brand. This mostly depends on the freshness of the coconut used and the type of processing to which it was subjected. Virgin oil is typically made from fresh coconuts, but processing techniques will still vary in determining the product’s quality.
As mentioned above, the less processing that is done to our food, the more nutritionally sound and beneficial it is. Therefore, to benefit from the most value, choose a coconut oil that is virgin (unrefined).
2. Processing Methods
The nature of all oils is such that it involves processing; oils are not whole, natural foods, and do not naturally exist in nature, as shared above. Coconut oil is most commonly processed using expeller-pressed or cold-pressed methods. Expeller-pressed is a mechanical process that extracts oil from seeds and nuts, usually at high temperatures. It is generally used for refined oils that were made from dried coconut copra. Cold-pressed coconut oils may be expeller-pressed or other machine-pressed in a heat-controlled environment to keep temperatures below 60ºC or 140ºF degrees or processed by hand. Unfortunately, labeling laws are weak in this area, and producers may not be adhering to proper cold-pressed standards. This is where it is helpful to learn more about the brand in question to know how they process their oils.
Many high-quality companies today are paying attention to using fresh coconuts, having a quick turnaround time from picking the coconut to bottling it as oil, keeping heat so low that it can be classified as a RAW product, and transparently describing their process. Even though coconut oil is one of the few oils that does not get easily destroyed in the presence of heat, the less heat applied to our food and the less harsh the processing, the better for its nutritional integrity.
Other factors to be considered by keen coconut oil connoisseurs include: whether the coconut oil was dry or wet-processed, fermented, or centrifuge-processed, as well as the freshness of the coconut and quality of the copra used.
A select few oils on the market use the DME method of extraction: Direct Micro Expelling. This process brings the processing to the coconuts, rather than the coconuts to the processing, by-passing the conventional copra-based coconut industry. Coconuts are prepared, typically right where they grow, by local families for manual pressing. This process tends to ensure the freshest coconut oil and provides the least invasive processing methods possible. It is also the most eco-friendly and supportive of native people’s livelihoods.
In certain tropical parts of the world, coconut oil may be hydrogenated or fractionated. These oils are even more refined and should not be used for optimal health.
3. Organic versus Conventional
Although the coconut is not a high-risk food when it comes to pesticides, nor is it genetically-modified, it is still best to opt for organic options whenever possible. Whether it is the type of fertilizer used or the post-harvesting applications, there are many reasons why organic is a better way to go for both our personal health and the health of our planet.
I will mention here also about the importance of Fair Trade certification when it comes to coconut products, like coconut oil. Our mentality to get the most product for the least amount of money is, unfortunately, one of the most harmful attitudes when it comes to social justice and environmental sustainability issues. It is time we start to look past our own interests and consider the bigger picture and what is at stake. Cheap final products and the driving down of prices is usually reflected in more ruthless processing approaches, environmental degradation, and unfair wages and treatment of people who are on the front lines of production. In the context of coconut oil, this is especially applicable to native coconut farmers. We can become part of the solution and embody the change we wish to see by supporting fair trade coconut products.
4. Glass versus Plastic Jars
Food and plastic do not mix for optimal health. This is not yet a popular stance in our society, but one that cannot be avoided. Plastics are an environmental disaster all on their own, and given the majority of the plastic comes from refined petroleum products, not something that will ever get the safe stamp of approval. Will the odd product in a plastic jar harm you? Most likely not, but you have to think of the bigger picture. Today, we are exposed to plastic food packaging daily, and our bodies have too many chemicals to contend with from numerous other sources. In the end, it is the frequency and concentration factors in our bodies that add up to health problems, so it is wise to minimize and avoid plastics whenever you can.
Every few months or years, we learn about some new toxicity issues related to plastic and its potential to leach various harmful compounds into the food or drink being housed in it. It becomes an even bigger problem when we mix heat and plastic. Seeing that most coconut oils are heated and then bottled, we can hopefully appreciate why glass jars are a big incentive.
FINAL TIP: To pick a high-quality product, focus on coconut oil that is virgin, organic, processed in the least invasive way, and packaged in glass jars. Focus also on reputable companies who provide fair trade products and accurate, detailed information about their coconut oil.
Ultimately, there is no need to nitpick amongst similar quality brands and get overwhelmed by the choices. Find a high-quality coconut oil from a company you can trust, feel good about, and is relatively convenient for you to purchase.
Coconut Oil Brands in Alphabetical Order
Below, I have listed coconut oil brands in alphabetical order. They include ones that I have either had some experience with personally or have researched or have been asked about over the years. Please remember, as I mentioned in the initial parts of this article, it is next to impossible to cover, keep up-to-date, and be familiar with every brand out there. The best coconut oil options will include those that are labeled as virgin, organic, and fair trade and come in glass jars and have either been centrifuge-processed or cold-pressed. If you are wondering about any coconut oil brand that is not listed below, then use your own discernment and follow the final tips provided above to make the best choice, as it pertains to your priorities.
Coconut Oil Brands
- Alpha DME Virgin Coconut Oil
- Unrefined, Virgin, Organic, Fair Trade, DME Hand-pressed from Fresh Coconuts; Glass jar; Mild flavor
- Coconut Origin: Solomon Islands
- Company Origin: Burnaby, British Columbia
- Have personally tried; it is unlike most virgin coconut oils, in that it has a very faint coconut flavor and aroma
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh coconuts; Glass jar; Full flavor
- Coconut Origin: Southeast Asia
- Company Origin: Oakland, California
- Have personally tried; very typical with a distinct coconut flavor and aroma
-
- Unrefined, Virgin, Organic, Cold-pressed from Dried coconuts; Glass jar; Full flavor
- Coconut Origin: Philippines
- Company Origin: Eugene, OR
- Have not personally tried
-
- Unrefined, Virgin, Organic, Fair Trade, Cold-Pressed from Fresh coconuts; Plastic jars; Full flavor
- Coconut Origin: Philippines
- Company origin: Ferndale, WA
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Full flavor
- Coconut Origin: Philippines
- Company Origin: Closter, NJ
- Have personally tried; very typical with a distinct coconut flavor and aroma
-
- Whole Kernel: Unrefined, Virgin, Organic, Fair Trade, Expeller-Pressed from Whole Dried Coconuts; Glass Jar; Mild flavor
- White Kernel: Unrefined, Virgin, Organic, Fair Trade, Expeller-Pressed from Dried Coconuts with skins removed; Glass Jar; Mild flavor
- Coconut Origin: Sri Lanka
- Company Origin: Vista, CA
- Have not personally tried
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- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Neutral flavor
- Company Origin: Canada (Markham, ON, and Burnaby, BC)
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass Jar; Full flavor
- Coconut Origin: Philippines
- Company Origin: Hoffman Estates, IL
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass jar; Full flavor
- Company Origin: Palm Beach Gardens, FL
- Have personally tried and enjoyed; it has a pleasant, delicate aroma and flavor
-
- Unrefined, Virgin, Organic, Expeller-Pressed from Dried Copra; Glass jar; Full flavor
- Company Origin: Eugene, OR
- Have not tried
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- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconut Kernel; Glass and plastic jar; Full flavor
- Company Origin: Jamaica (various world distributors)
- Have not personally tried
International Harvest Coconut Oil
- Unrefined, Virgin, Organic, Cold-Pressed; Glass Jar; Full flavor
- Coconut Origin: Sri Lanka
- Company Origin: Mount Vernon, NY
- Have not personally tried
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- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Plastic jar; Full flavor
- Refined, Organic, Expeller-Pressed from Dried Copra; Plastic jar; No flavor
- Coconut Origin: Philippines
- Company Origin: Santa Fe Springs, CA
- Have not personally tried
-
- Unrefined, Virgin, Organic, Fair Trade, Cold-pressed; Glass and Plastic jars; Full flavor
- Coconut Origin: Sri Lanka
- Company Origin: Clearwater, FL
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass jar; Full flavor
- Refined, Bleached, Deodorized; High-Heat Expeller-Processed from Dried Copra; Glass Jar; No flavor
- Company Origin: Simcoe, ON
- Have not personally tried
-
- Refined; Plastic jar; No Flavor
- Have not personally tried
-
- Unrefined, Virgin, Organic, Fair Trade, Cold-Pressed from Fresh Coconuts, Glass jar; Full flavor
- Coconut Origin: Philippines
- Company Origin: Hertfordshire, United Kingdom
- Have not personally tried
-
- Unrefined, Virgin, Organic, Fair Trade, Cold-Pressed from Fresh Coconuts; Glass jar; Full flavor
- Refined, Organic, Steam-Pressed, Deodorized; Glass jar; No flavor
- Coconut Origin: Philippines
- Company Origin: Quebec City, Quebec
- Personally tried and enjoyed the virgin variety; it has a pleasant coconut flavor and aroma
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass Jar; Full flavor
- Refined, Organic, Steam-Pressed; Glass jar; No flavor
- Coconut Origin: Philippines
- Company Origin: Vancouver, BC
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Full flavor
- Company Origin: Lehi, UT
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Full flavor
- Refined, Mechanical Extraction; Deodorized; Plastic jar; No flavor
- Company Origin: Bloomingdale, IL
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass or Plastic jar; Full flavor
- Refined, Organic, Expeller-Pressed from Dried Coconuts; Plastic jar; No flavor
- Coconut Origin: Southeast Asia
- Company Origin: Richmond, California
- Have personally tried the virgin variety; it had a pleasant coconut flavor and aroma
Ojio Ultimate Superfoods Coconut Oil
- Unrefined, Virgin, Organic, Cold Centrifuge Extraction from Fresh Coconuts; Glass jar; Mild flavor
- Coconut Origin: Philippines
- Company Origin: Moorpark, CA
- Have not personally tried
-
- Unrefined, Virgin, Organic, Low-Heat Processed from Fresh Coconuts; Plastic jar; Full flavor
- Refined, Organic, Deodorized; Plastic jar; No flavor
- Company Origin: Bellingham, Washington
- Have personally tried the refined variety, which had no coconut flavor or aroma
-
- Unrefined, Virgin, Organic, Fair Trade; Plastic jar; Full flavor
- Unrefined, Virgin, Organic, Expeller-Pressed; Plastic jar; Full flavor
- Refined, Organic, Expeller-Pressed; Glass jar; No flavor
- Company Origin: Boulder, CO
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Glass jar
- Company Origin: unknown
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Full flavor
- Refined, Organic; Plastic jar; No flavor
- Company Origin: Fargo, ND
- Have personally tried and did not enjoy
-
- Unrefined, Virgin, Organic, Expeller-Pressed; Glass jar; Full flavor
- Company Origin: Flower Mound, TX
- Have not personally tried
-
- Unrefined, Virgin, Organic, Fair Trade, Cold-Pressed from Fresh Coconuts; Glass jar
- Company Origin: Harrow, United Kingdom
- Have not personally tried
-
- Unrefined, Virgin, Organic, Cold-Pressed; Glass jar; Full flavor
- Company Origin: Monrovia, CA
- Have personally tried and enjoyed; it has a pleasant coconut flavor and aroma
Tropical Traditions Coconut Oil
- Gold Label: Unrefined, Virgin, Organic, High-Heat, Wet-milled from Fresh Coconut Milk, Handmade in small batches; Glass jar; Mild flavor
- Green Label: Unrefined, Virgin, Organic, Cold, Expeller-Pressed from Fresh Coconuts that were Dried; Glass jar; Full flavor
- White Label: Refined, Expeller-Pressed; Steam Deodorized; Glass jar; No flavor
- Coconut Origin: Philippines
- Company Origin: Wisconsin, United States
- Have tried the Gold Label; it has a very faint, almost unrecognizable coconut flavor and aroma
-
- Unrefined, Virgin, Organic, Fair Trade, Cold Centrifuge Extraction from Fresh Coconuts; Glass jar; Mild flavor
- Coconut Origin: Davao, Philippines
- Company Origin: Torrance, CA
- Have personally tried and enjoyed; it has a very mild coconut flavor and aroma
-
- Unrefined, Virgin, Organic, Cold-Pressed; Plastic jar; Full flavor
- Company Origin: Lexington, NC
- Have used for oil pulling; it has a pleasant coconut aroma and flavor
-
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Plastic jar
- Company Origin: Hebron, KY
- Have not personally tried
-
- Unrefined, Virgin, Organic, Centrifuge Extraction from Fresh Coconuts; Glass jar; Mild flavor
- Unrefined, Virgin, Organic, Cold-Pressed from Fresh Coconuts; Glass jar; Full flavor
- Refined, Organic, Expeller-Pressed from Dried Coconuts; Glass jar; No flavor
- Company Origin: Silver Bay, MN
- Have not personally tried
Common Coconut Oil Questions and Answers
Where should I buy my coconut oil?
One can find virgin coconut oil today at every natural health food store, and nearly all major grocery stores across North America. (Selection and availability vary widely across other continents and specific countries.) See what selection your local or online stores provide.
My most common recommendations (or personally used online store choices) are listed below. They tend to have a wide variety of options, quick shipping, and low free shipping minimum purchase requirements.
In the US:
In Canada:
How much should coconut oil cost?
Due to coconut oil’s increasing popularity, prices have come down a lot over the years, and are very competitive. One can easily find cheap virgin, organic oils in glass jars selling for around $10 to $15 per, roughly, 16oz jar. However, oils of a higher quality with more stringent practices and certifications will typically range from $20 to $30 per 16oz jar.
How much coconut oil should I be eating daily?
Whether you choose to consume any coconut oil will depend on your health, understanding of nutrition, and priorities. Remember that each tablespoon will yield about 120 calories of pure fat and calories without any other nutrients or fiber. So take a knowledgeable and conservative approach with how you choose to use this product. Unless you are working with a holistic or integrative healthcare professional and have good reason to use coconut oil for some therapeutic use, it is best to use it very sparingly.
Most importantly, don’t get influenced by some of the recommendations written on bottles or passed around on the internet by various high-fat diet fanatics. The source of most of these claims originates from companies or professionals who have a stake in the matter, and thus encourage frequent or excessive use.
What if I don’t like the aroma or flavor of coconuts?
Then it would make most sense not to eat or use coconuts or coconut products. We have to remember that while coconuts can be a beneficial and healthy product, it is also not an essential one. And coconut oil is entirely unnecessary and easy to avoid eating altogether. I fully recognize that the coconut hype makes it sound like we are missing out on some incredible health benefits if we don’t consume coconut oil, but that is not true. As a smart and discerning consumer, you have to navigate intelligently amid over-embellished and unsubstantiated claims.
From my perspective, and that of leading-edge nutritional science, it is much more valuable to focus on the overall quality of one’s diet than try to force in some, one, food product that may not agree with us. Concerning cooking options, the ideal thing to do is stop relying on oils. I am fully aware that an alternate stance on this issue is to use a refined oil, which will have no coconut flavor or aroma, but this is not a solution for optimal health or weight. Neither is cooking with any oils high in unsaturated fats. Ultimately, it will all come down to your priorities and addictions. What are you willing to gamble with or to sacrifice? How much are you ready to change your mind and your habits?
Consider also that some virgin coconut oils are stronger in flavor and aroma, while others are more gentle and barely noticeable. (See the Q&A about flavor and aroma below.) Try experimenting with several varieties to find one that agrees most with you. Ultimately, during cooking, the taste and smell of coconut oil are substantially neutralized, and most people find it is not an issue at all. If anything, it highlights meals in enjoyable ways. Additionally, if we add some herbs, spices, or salt to the mix, then the coconut oil becomes effectively concealed and unrecognizable.
What does RBD stand for and what is RBD coconut oil?
RBD stands for REFINED, BLEACHED, DEODORIZED. This is one of the lowest quality types of coconut oil one can get. It is a heavily processed product, and will typically contain toxic or chemical compound residues, like hexane, as well as provide a nutritionally inferior product. This kind of oil is not in alignment with healthy eating and living priorities.
According to Wikipedia:
The dried copra is placed in a hydraulic press with added heat, and the oil is extracted. This “crude” coconut oil is not suitable for consumption because it contains contaminants and must be refined with further heating and filtering. Unlike virgin coconut oil, refined coconut oil has no coconut taste or aroma. RBD oil is used for home cooking, commercial food processing, and cosmetic, industrial, and pharmaceutical purposes.
Aren’t refined coconut oils the best options for cooking purposes?
They are often marketed that way, but the least processed coconut oil is the safest to use if we are going to use any at all. If you are a genuinely health-conscious person, then you need to re-consider your cooking methods. The higher the heat that we use on our food and the longer that we subject our food to heat, the more nutritional value is lost and harmful properties created. So if you are serious about your health, it is not about trying to find an oil that can withstand the highest amount of heat, but about changing your cooking methods to be reflective of your priorities. Virgin coconut oil is more than enough to satisfy standard cooking needs in the least destructive of ways, such as sautéing, low-heat stir-frying, and light roasting.
Can a coconut oil quality be determined by the product’s aroma or flavor?
Yes and no. What is certain is that refined (not virgin) varieties will have NO aroma or flavor. Unrefined, virgin types will have recognizable coconut aromas and flavors that will vary from very mild to very obvious, depending on the freshness of the coconut, processing method employed, particular batch, packaging, etc. A stronger or weaker, aroma, or flavor does always indicate a better or worse product.
However, what I have found from my experience over the years is that the highest quality oils had the faintest, fresh coconut aroma and flavor tones, not the overly fragranced coconut type, which is common amongst many low and mid-end virgin brands. I’ve also heard from people and experienced myself, some virgin oils that had the presence of some unpleasant flavor, including a burnt, chemical, and sour taste. Keep in mind that each person’s sense of smell and taste varies, so it is not always a good indicator to go by what a particular oil smelled or tasted like to someone else, but valuable to be aware of nonetheless.
Can a coconut oil quality be determined by the product’s color?
According to coconut oil expert and proponent, Dr. Bruce Fife, it can. He shares the following on this topic:
High-quality virgin coconut oil should be snow-white in color when it is solid and water clear when liquid. If the oil is some shade of yellow, it is of an inferior quality. Pure coconut oil is colorless. Any discoloration is a sign of contamination or excessive heating during processing. Contamination can be from mold or smoke residue.
How can coconut oil benefit my skin and hair?
Coconut oil makes an excellent moisturizer and infuses our skin with valuable nutrients. Generally, you can use the coconut oil directly on skin or hair as a moisturizer. However, the best way to nourish our skin and hair is always from the inside out. So eating a whole-food, plant-based diet, which can include high-quality coconut products, will do wonders for our overall health, including the quality of our skin and hair. Using it externally then further helps. Ultimately, we do NOT want to use harsh chemicals on our skin and hair, such as the numerous conventional hair products, body washes, soaps, lotions, etc.
Which brands of coconut oil are best for topical or external use, such as for skin and hair?
The same ones that you would pick to ingest (see final tips above). Any coconut oil that is explicitly marked for skin or hair is either refined in some way or just marketed that way to appeal to such market needs. Your skin is a living organ and absorbs much of what you put on it. Therefore, it is beneficial to put the purest, highest quality of coconut oil on your body, just as you would into your body.
How do I use coconut oil for my skin, hair, or oil pulling?
On your skin, you can use coconut oil just like a typical cream or moisturizer. Take a small amount and massage a thin layer of it onto your skin (body or face) as needed. Coconut oil typically absorbs very well if a thin layer is applied.
On your hair, some people massage it into their scalp and not wash their hair for at least a few hours or longer. Some people choose to work coconut oil into and throughout their hair. It all depends on your preference and need.
For oil pulling, you would typically put about a tablespoon of coconut oil into your mouth. It will naturally melt in your mouth within a few seconds if it is in solid form. You would then swish the oil around in your mouth for anywhere from 5 to 30 minutes. You mustn’t swallow the oil; instead, spit it out entirely when you are done. Here is a resource to learn about the benefits of oil pulling.
How should I store my coconut oil? Does it have a long shelf-life?
Coconut oil does have a long shelf-life because it is a very stable fat, given that it is mostly saturated and is not prone to quick oxidation like most other oils. It stores well from several months up to a couple of years under the right conditions. Its expiry will also be influenced by its quality, methods of processing, and ensuring that you do not contaminate it with anything. Some people choose to keep their coconut oil in the refrigerator, though this is typically not needed. Refrigeration can be helpful if you live in a warm climate, and you do not want the oil to be in liquid form. Normally, coconut oil is stored at room temperature.