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What is coconut oil?
Coconut oil (sometimes referred to as copra oil) is an edible, multi-purpose oil. As it is rich in vitamin E, fatty acids and antimicrobial properties, it is often used as a topic retreatment for a number of medical conditions including eczema and psoriasis. For this same reason, it appears in the ingredient list of many beauty products and is a great oil to cook with at home.What is it made from?
Coconut oil is extracted from the flesh (or kernel) of matured coconuts that have been harvested from palm trees. This can be done via a number of methods, which - along with the soil and location the plant is grown in - determines how it tastes and what it is called. Most of us are familiar with two types in particular:Refined coconut oil
Refined coconut oil is ‘dry milled,’ meaning the coconuts have been baked prior to the oil being extracted. It is also ‘bleached’ to kill off any microbes, insects or dust particles. This results in a clear oil with a mild flavour and a subtle tropical aroma – perfect for use in beauty products (e.g. shampoos and conditioners) or for those who aren’t a fan of a strong coconutty flavour in their food. Refined coconut oil has a smoke point of 177°C. It is a great option for sautéing and baking, although it’s not suitable for frying.Unrefined coconut oil
The unrefined version (also known as virgin coconut oil) is much less processed. It’s extracted from fresher, younger coconuts via ‘wet milling’ and undergoes no bleaching. Because of this, it has a bolder flavour and is richer in nutrients. It also has a shorter shelf-life and is more expensive. Unrefined coconut oil has a smoke point of 200°C, making it more suitable for frying. Both varieties melt at 24°C and are typically solid when stored at room temperature.Is coconut oil healthy?
When coconut oil is baked and bleached, it reduces the number of polyphenols and medium-chain fatty acids it contains. These are what give it it’s antioxidants and anti-inflammatory benefits, which is why unrefined coconut oil is usually deemed the healthier option. In addition, coconut oil is a medium-chain saturated fat. This means it’s metabolised faster than other forms of saturated fat, such as those found in animal products, making it a quick source of energy. One study out of the University of Cambridge found that coconut oil raises the good HDL cholesterol in the blood – a factor that’s been proven to reduce the risk of heart disease. Furthermore, it contains lauric acid, a triglyceride that fights pathogens such as bacteria, viruses and yeast. Because of this, some experts believe coconut oil may reduce inflammation and improve immune and cognitive function. Still, the Australian Dietary Guidelines recommend moderate consumption as saturated fats can negatively affect cholesterol levels: “Replace high-fat foods which contain predominately saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads nut butters/pastes and avocado.” RELATED:Halloumi and pea saladWhat are the best substitutes for coconut oil?
- 1. Olive oil
2. Sunflower oil
3. Almond oil
4. Avocado oil
5. Hemp seed oil
6. Grapeseed oil
7. Walnut oil