Over the past few years, coconut oil has become one of the most widely used cooking oils on the planet, and many Pacific and Asian nations have long used it as one of their primary fat sources.

Coconut oil is claimed to have antiviral, antibacterial, and anti-inflammatory properties. It comes in cold-pressed and refined forms. The two key advantages of choosing cold pressed coconut oil over refined are flavour and antioxidant retention.

Other cooking oils lack some of the qualities that this plant-based fat possesses. For instance, it is solid rather than liquid at normal temperature since it primarily consists of saturated fat. Additionally, it contains lauric acid and medium-chain triglycerides (MCTs), which may have some benefits for heart health and fat burning.

However, you should be aware that, depending on the circumstance, both types of coconut oil have their place in the kitchen.

Production of Coconut Oil

The primary distinction between refined and unrefined coconut oil is in the process of production, which also impacts some of its physical characteristics, like flavour and smoke point.

Unconfined Coconut Oil

Unrefined coconut oil, commonly referred to as virgin coconut oil, is extracted from coconut meat without additional processing.

There are two ways to get unrefined coconut oil from coconut:

Dry. In this process, dried coconut meat, or copra, is pressed into coconut oil using a machine.
Wet. This method uses fresh coconuts to extract both coconut milk and oil, which are then separated.

The wet technique is mainly used to obtain unrefined coconut oil. Some unrefined coconut oils may be marked as "cold pressed," indicating that no heat was applied during the extraction process.

At normal temperatures, unrefined coconut oil is solid and imparts a rich coconut flavour and aroma to dishes that use it. The smoke point of oil, or the temperature at which it begins to smoke, is 350°F (177°C).

Refined Coconut Oil

Compared to unrefined coconut oil, refined coconut oil goes through additional processing to make it more suitable for cooking.

Crude coconut oil is first extracted by pressing copra. The procedure may resemble the dry extraction of unrefined coconut oil at this stage. Next, one or several of the following phases may occur depending on the production process.

Degumming. To get rid of gums, which might affect the oil's texture and quality, crude coconut oil is combined with a degumming agent. The oil is submerged in water for washing to extract the gums from the oil.
Neutralising. Oil is treated with sodium hydroxide, often known as lye, to create soap using the free fatty acids present in the oil. After the soap and free fatty acids are removed, the oil is rinsed with water. Free fatty acids' propensity for oxidation lowers the danger of rancidity.
Bleaching. By bypassing the oil through an activated clay filter, the oil is "bleached." In this procedure, no bleach is used.
Deodorising. The oil is heated-deodorised to eliminate any traces of coconut flavour or aroma.

The resulting coconut oil is more refined but has a higher smoke point, ranging from 400 to 450°F (204 to 232°C), making it more suitable for high-temperature cooking. It also lacks flavour and has no smell, for the most part.

Uses of Coconut Oil

Self-Massage

Coconut oil massages help to increase blood circulation, lubricate internal organs, joints, and bones, enhance sleep quality, add moisture, and create soft, smooth skin. Use daily or at least twice or thrice weekly for optimal effects.

Oil Pulling

The traditional method of coconut oil pulling boosts gum health, decreases bad breath, prevents dental cavities, and fights off harmful microorganisms.

Nasal Drops

Nasya therapy improves voice, vision, and attention while moisturising nasal massage, treating nasolabial cracks, and cleaning the sinuses.

Oil for Cooking

Coconut oil is widely known to be one of the best sources of oil for cooking because it is primarily saturated fat and is more stable and able to withstand high temperatures than many other plant oils. It gives dishes an unusual flavour and excellent texture. Always choose virgin coconut oil because it is of the highest quality.

Nutritious Value

While it may sound frightening, fat is one of the important macronutrients needed to carry out several body activities. Coconut oil contains almost all of its calories as fat. Fat is necessary for the production of hormones, the protection of the organs, the absorption of fat-soluble vitamins, and the regulation of body temperature.

Calories

Considering that 13.5 grams of fat equals nine calories per gram of fat, one tablespoon of coconut oil has around 120 calories.

Energy Booster

Most athletes, bodybuilders, and weight watchers utilise coconut oil. The fat in coconut oil instantly converts into a quick energy source and does not cause fat to accumulate in the heart and arteries. Additionally, it aids in enhancing athletes' overall performance by increasing their energy and stamina.

Rich in Saturated Fat

Approximately one tablespoon of coconut oil contains 90% saturated fat, of which 50% is lauric acid. High-density lipoprotein, or HDL, is promoted by this fat because it has an entirely different molecular structure from all other types of saturated fat. Use it sparingly, though, as it still has a lot of calories and fat.

About 40% of the total fat comprises lauric acid, followed by capric, caprylic, myristic, and palmitic acids. The body transforms Lauric into monolaurin, which helps the body fight against viruses and diseases.

Bacterial enzymes convert capric acid into monocarpic, a potent antibacterial. Caprylic, caproic, and myristic acids are antibacterial and antifungal. Stearic acid cleans and consolidates, making it popular in skincare basics.

Unsaturated Fatty Acids

Linoleic acid, a polyunsaturated fatty acid, and oleic acid, a monounsaturated fatty acid, are both present in virgin coconut oil.

Gallic acid, a component of the polyphenols in coconut oil, is responsible for the sweet aroma and flavour. Polyphenols can be found in abundance in virgin coconut oil.

Minerals and Vitamins

Despite being a poor source of vitamins and minerals, coconut oil does contain a few in small amounts. It contains iron, a mineral that transports oxygen to all body cells. A minimal quantity of vitamin K helps your blood coagulate, and vitamin E, a powerful antioxidant, is also present in coconut oil. Both help protects cells from free radical damage.

Final Thoughts

Although the nutritional profiles of refined and unprocessed coconut oil are nearly identical, they differ significantly in other ways.

Unrefined coconut oil is less processed, has a more robust coconut flavour, and has a lower smoke point than refined coconut oil. Refined coconut oil also has a gentler aroma and flavour.