Coconut Oil For Frying

Coconut Oil For Frying

Is coconut oil actually good for you

That’s not what I asked. If a recipe called for “coconut oil”, why would you assume that it means “unrefined coconut oil”. why (in your mind) is “unrefined” the default rather than refined?

Can you make fries with coconut oil?

I have seen some recipes saying you can cook fries with coconut oil. The temperature for fries seems to be 350f however this is also the smoking point for unrefined coconut oil. Does this mean you cannot cook fries with unrefined coconut oil and perhaps these recipes are referring to the refined type?

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asked Mar 1, 2018 at 16:43
James Wilson James Wilson
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Why would you assume that the recipes refer to unrefined coconut oil?
Commented Mar 1, 2018 at 18:56

@Catija because according to various websites, the smoking point for refined coconut oil is 450f whereas for unrefined it’s 350f, the latter being at or below the frying temperature for fries.

Commented Mar 1, 2018 at 20:44

That’s not what I asked. If a recipe called for “coconut oil”, why would you assume that it means “unrefined coconut oil”. why (in your mind) is “unrefined” the default rather than refined?

Commented Mar 1, 2018 at 20:50

Potatoes fried or sauteed in unrefined coconut oil? Sounds like you would end up with something tasting more like an indonesian or south indian side dish than fries 🙂

Commented Mar 1, 2018 at 22:21

@catija well it wasn’t initially the default, however seeing that the frying temp for chips is the same as the frying point for unrefined coconut oil, i assumed it’s not appropriate to use the unrefined version and so they are maybe referring to the refined version?

Commented Mar 2, 2018 at 17:35

2 Answers 2

Use the refined coconut oil. And not only for temperature reasons.

I admit to not liking the taste of coconut in many cases. but I particularly don’t want my french fries tasting like them. That may not be universally the case for all people, but if you want a neutral-flavored oil, unrefined coconut oil is not that. You will end up tasting only coconut, not french fry.

Don’t get me wrong: I really dig the occasional coconut macaroon or coconut cream pudding. But I don’t want coconut flavor invading my scrambled eggs, fresh popcorn or homemade chicken broth. And neither does the rest of my family.

We tend to eat more coconut oil when it’s refined and flavorless, because it’s so much easier to blend into any kind of dish.

If you love coconut-flavored anything, then this probably isn’t a big deal. But if you’re like me, refined coconut oil simply fits into your life more seamlessly. Frankly, we’d barely touch our coconut oil if it was the unrefined variety. So I choose refined because I know we’ll actually use it.

Extra virgin coconut oil has a relatively low smoking point of 350 degrees F. This is pretty low as far as a cooking temperature goes. If you’re eating your oil raw or using it mostly for baking, this is probably not an issue. But for stovetop cooking, this is generally too low of a smoking point.

answered Mar 2, 2018 at 17:41
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The most important thing you need to understand is that, contrary to popular belief, the smoke point of an oil has nothing whatsoever to do with how well it resists heat; oils smoke primarily due to the presence of free fatty acids and particulates, whereas what you’re really after is how resistant the oil is to oxidation. This is almost entirely determined by its fatty acid composition, with saturated fats being the by far most resistant, monounsaturated fats being less resistant, and polyunsaturated fats being the least resistant of all. This is also quite noticeable from how quickly the latter go rancid, in contrast to how the former can be stored for many years without going rancid at all. That is why coconut oil, being very high in saturated fatty acids, and the small remainder being monounsaturated fatty acids, is exceptionally resistant to heat.

Hydrolysis and oxidation are the two primary degradation processes that occur in an oil during cooking. Oxidative stability is how resistant an oil is to reacting with oxygen, breaking down and potentially producing harmful compounds while exposed to continuous heat. Oxidative stability is the best predictor of how an oil behaves during cooking.

The Rancimat method is one of the most common methods for testing oxidative stability in oils. This determination entails speeding up the oxidation process in the oil (under heat and forced air), which enables its stability to be evaluated by monitoring volatile substances associated with rancidity. It is measured as “induction time” and recorded as total hours before the oil breaks down. Canola oil requires 7.5 hours, for example, whereas extra virgin olive oil (EVOO) and virgin coconut oil will last over a day at 110 °C of continuous heat. The differing stabilities correlate with lower levels of polyunsaturated fatty acids, which are more prone to oxidation. EVOO is high in monounsaturated fatty acids and antioxidants, conferring stability. Some plant cultivars have been bred to produce “high-oleic” oils with more monounsaturated oleic acid and less polyunsaturated linoleic acid for enhanced stability.

The oxidative stability does not directly correspond to the smoke point and thus the latter cannot be used as a reference for safe and healthy cooking.

Is coconut oil actually good for you?

Coconut oil has been widely used as a beauty aid for years. Pressed from the white fleshy part, or “meat,” of coconuts, it’s been used in both skin moisturizers and hair treatments. It’s even been promoted as a possible sunscreen, deodorant, wound treatment and insect repellant.

But the accolades haven’t stopped there. Coconut oil recently started getting more press and finding its way into kitchens due to claims that it’s a healthier cooking oil for frying, sautéing and baking. And there’s more.

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“About five years ago, a celebrity doctor said coconut oil could help with weight loss by increasing metabolism and helping you feel full longer after eating,” said Ashley Simper, a registered dietitian at OSF HealthCare. “From there, the claims kept coming, such as it being a cure for Alzheimer’s and promoting it as a mouthwash to ‘pull’ bacteria from the mouth.”

Given all the positive attention, it’s no surprise that this oil has found its way into many people’s homes. But does this alleged miracle fruit really live up to the hype?

Impact on heart health

“Unfortunately, that doesn’t appear to be the case,” Simper said. “Regarding the claim that coconut oil is a healthier cooking oil, it’s actually extremely high in saturated fat, which can raise your body’s LDL ‘bad’ cholesterol and increase your risk for heart disease.”

One tablespoon of coconut oil has about 10-14 grams of saturated fat, depending on the brand. Based on a 2,000-calorie diet, the United States Department of Agriculture (USDA) recommends limiting intake of saturated fats to no more than 10% of total daily calories, or about 16-22 grams of saturated fat per day. But the American Heart Association goes even further by recommending a stricter limit of 13 grams per day.

“While coconut oil can still be used in moderation, there are a number of healthier cooking oils that you should use much more frequently that can easily be found at most grocery stores,” Simper said. “Olive, peanut, canola and avocado oils are all high in unsaturated fats that help lower your body’s LDL cholesterol level, which improves heart health.”

Proponents of coconut oil also point to the fact that it contains high levels of antioxidants as another benefit. These powerful, disease-fighting compounds are found in certain foods and beverages and contribute to a decreased risk of many diseases, including heart disease, cancer and diabetes. However, the healthier cooking oils mentioned above also contain high levels of antioxidants, so this isn’t an advantage for coconut oil.

Other health claims

Many of the claims about coconut oil helping with weight loss, Alzheimer’s symptoms and other ailments are based on the potential benefits of a type of fat within coconut oil called medium chain triglycerides (MCTs). However, there simply hasn’t been enough research to confirm these assertions.

With that being the case, how do wild claims like these take hold in people’s minds?

“This happens exactly how other fad diets begin,” Simper said. “Usually, celebrities or non-nutrition experts in the medical field start endorsing or pushing a product or idea. And since the general public is always searching for the next quick fix, they’re eager to try it. That’s why it’s always important to do your own research and speak to a registered dietitian to get the whole story.”

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Dr Narelle Bleasel FACD
Dr Narelle Bleasel FACD

Dermatologist in Battery Point, Australia

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