{"id":13240,"date":"2025-02-07T06:04:50","date_gmt":"2025-02-06T23:04:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13240"},"modified":"2025-02-07T06:04:50","modified_gmt":"2025-02-06T23:04:50","slug":"how-and-why-you-should-cook-with-coconut-oil","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13240","title":{"rendered":"How (and Why) You Should Cook With Coconut Oil"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Coconut oil is rich, nutty, and slightly sweet, and, though high in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/saturated-fat\" target=\"_blank\" rel=\"noopener\">saturated fat<\/a>, it can be healthy in moderation. It\u2019s mostly used as a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/types-of-cooking-oils\" target=\"_blank\" rel=\"noopener\">cooking oil<\/a>\u00a0or as a substitute for a range of ingredients in low-heat baking.<\/p>\n<p>If you\u2019re not aboard the coconut oil express yet \u2014 or if you\u2019re looking for new ways to enjoy it \u2014 read on to learn why coconut oil can be a healthy option, tips for buying and storing coconut oil, and easy ways to cook with it.<\/p>\n<h2>How Coconut Oil Is Made<\/h2>\n<p>There are two types of coconut oil: unrefined and refined.<\/p>\n<h3>Unrefined coconut oil<\/h3>\n<p>Unrefined coconut oil is made by cold-pressing raw coconut meat. This means the coconut fruit \u2014 also known as a\u00a0<a href=\"https:\/\/www.loc.gov\/everyday-mysteries\/agriculture\/item\/is-a-coconut-a-fruit-nut-or-seed\/\" target=\"_blank\" rel=\"noopener\">nut, seed, or drupe<\/a>\u00a0if you really want to get technical \u2014 is never subjected to heat. Therefore, the oil retains more flavor and nutrients from the coconut.<\/p>\n<h3>Refined coconut oil<\/h3>\n<p>Refined coconut oil comes from <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/food-features\/coconut-oil\/\" target=\"_blank\" rel=\"noopener\">processing dried coconut meat<\/a> (called copra) and is often bleached and deodorized. This removes impurities but also removes much of the coconut flavor, aroma, and nutritional benefits.<\/p>\n<p>Some refined coconut oils are also hydrogenated, a process that adds hydrogen molecules to its unsaturated bonds. This changes the structure of the fatty acid to increase its melting and smoke point, making it more solid at room temperature. However,\u00a0<a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/hydrogenation\" target=\"_blank\" rel=\"noopener\">it also turns<\/a>\u00a0unsaturated fats (<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a>) into saturated fats (<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-trans-fats\" target=\"_blank\" rel=\"noopener\">less healthy fats<\/a>).<\/p>\n<h2>How Coconut Oil Could Help You Lose Weight<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-179349\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/05134528\/coconut-oil-600-how-its-made.jpg\" alt=\"bowl of coconut oil | Coconut Oil\" width=\"600\" height=\"400\"\/><\/p>\n<p>We\u2019ve mentioned before how coconut oil may\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-there-foods-that-can-help-you-burn-belly-fat\" target=\"_blank\" rel=\"noopener\"><u>help people lose weight<\/u><\/a>\u00a0and help maintain <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-healthy-weight\" target=\"_blank\" rel=\"noopener\">a healthy weight<\/a>. But how can a fat \u2014 especially one higher in saturated fat than other fats like butter \u2014 do this? The short answer: Not all fats are created equal.<\/p>\n<p>According to Kris Gunnars, BSc, \u201cUnrefined coconut oil is high in very healthy fatty acids called medium-chain triglycerides (MCTs), which have numerous benefits for your body and brain.\u201d<\/p>\n<p>While research is slim, some studies suggest MCTs may reduce abdominal fat and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26545671\" target=\"_blank\" rel=\"noopener\">increase HDL cholesterol<\/a>, a.k.a. the \u201cgood\u201d cholesterol.<\/p>\n<p>\u201cMCT oils\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effect-of-mediumchain-tag-and-exercise-on-satiety-energy-intake-and-energy-balance\/CAB3B5225C3FFB0E7B417264D0E38AB2\" target=\"_blank\" rel=\"noopener\">increase energy expenditure<\/a>\u00a0since they have to be used by the body and cannot be stored,\u201d says Dr. Heli J. Roy, R.D., adjunct professor at University of Connecticut.<\/p>\n<h2>How to Cook with Coconut Oil<\/h2>\n<p>It\u2019s important to note that unrefined coconut oil has a smoke point of 350 degrees Fahrenheit, slightly lower than that of extra virgin <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-olive-oil-good-for-you\" target=\"_blank\" rel=\"noopener\">olive oil<\/a>, which can vary from 400 degrees to 350 degrees (depending on its quality).<\/p>\n<p>If you\u2019re cooking your food in a healthy way (i.e. not deep frying it), this shouldn\u2019t generally be an issue. That said, if you notice your coconut oil smokes uncontrollably \u2014 or if it turns dark gray or black \u2014 it\u2019s a good idea to toss it and start over.<\/p>\n<p>If you\u2019re using the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-portion-fix-autumn-calabrese\" target=\"_blank\" rel=\"noopener\">Portion Fix eating plan containers<\/a>, 1 tsp of extra virgin coconut oil equals 1 tsp of oils and nut butter.<\/p>\n<h2>10 Ways to Use Coconut Oil<\/h2>\n<p>If you want to incorporate coconut oil into your cooking, use these tips for inspiration.<\/p>\n<h3>1. Saut\u00e9 vegetables<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179348\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/05134520\/coconut-oil-600-saute-veggies.jpg\" alt=\"saute vegetables | Coconut Oil\" width=\"601\" height=\"375\"\/><\/p>\n<p>Heat one to two teaspoons of coconut oil over medium-high heat in a large skillet or saut\u00e9 pan. Add vegetables (avoid <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-avoid-these-9-common-cooking-mistakes\" target=\"_blank\" rel=\"noopener\">overcrowding the pan<\/a>) and cook until tender.<\/p>\n<h3>2. Pan-fry fish<\/h3>\n<p>Heat one teaspoon of coconut oil per fillet over medium-high heat. Place fish fillet inside the pan and season as desired. Gently flip after a few minutes (cook time differs for <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-fish-to-eat\" target=\"_blank\" rel=\"noopener\">the type<\/a> and size of fish), season the other side and cook for an additional few minutes.<\/p>\n<h3>3. Scramble eggs<\/h3>\n<p>Heat one teaspoon of coconut oil in a frying pan over low-medium heat. Pour whisked eggs into the pan and let cook for about 30 seconds. Use a rubber spatula to gently move the eggs from one side of the pan to the other. Cook to your preferred doneness.<\/p>\n<h3>4. Drizzle over baked potatoes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179347\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/05134513\/coconut-oil-600-baked-potatoes.jpg\" alt=\"baked potato | Coconut Oil\" width=\"600\" height=\"400\"\/><\/p>\n<p>Bake potatoes at 425 degrees Fahrenheit for 55 to 60 minutes. Drizzle one teaspoon of melted coconut oil over potatoes. You can flavor the oil with herbs and spices or with cinnamon and maple syrup for sweet baked potatoes.<\/p>\n<h3>5. Grease cookware and bakeware<\/h3>\n<p>Use melted coconut oil to coat a baking pan or waffle iron.<\/p>\n<h3>6. Flavor soups and stews<\/h3>\n<p>Many Thai soups already call for coconut oil, but you can add this flavor booster to just about any soup for added richness.<\/p>\n<h3>7. Make dressings and marinades<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179346\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/05134506\/coconut-oil-600-dressing.jpg\" alt=\"homemade dressing | Coconut Oil\" width=\"600\" height=\"400\"\/><\/p>\n<p>Mix melted coconut oil with your favorite herbs, fruit juices, spices, vinegars, or natural sweeteners and whisk until combined. Stick with small batches since a coconut oil-based dressing will solidify at lower temperatures.<\/p>\n<h3>8. Pop popcorn<\/h3>\n<p>Heat a large pot over medium-high heat and add one to two teaspoons of coconut oil. Once the oil melts, put a few tester kernels in the pan. Once these kernels pop, add half a cup of popcorn kernels and cover.<\/p>\n<p>Once they start to pop, gently shake the pan back and forth to keep the popcorn from burning. Remove the pan from heat when the popping slows to a pop every few seconds, let cool, and enjoy.<\/p>\n<h3>9. Add to smoothies<\/h3>\n<p>Slowly pour melted coconut oil into a blender with your favorite fruits, veggies, nuts, seeds, and\u00a0<a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/shakeology?ICID=BLOG_SHK_PKS\" target=\"_blank\" rel=\"noopener\">Shakeology<\/a>\u00a0(you can also add a scoop of solid coconut oil if your blender is powerful enough). The coconut oil will thicken smoothies with frozen ingredients as it sets.<\/p>\n<h3>10. Replace butter in baked goods<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179345\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/05134459\/coconut-oil-600-baked-goods.jpg\" alt=\"coconut oil for baked goods | Coconut Oil\" width=\"601\" height=\"401\"\/><\/p>\n<p>Coconut oil is a great, plant-based substitute for common baking fats such as butter, shortening, margarine, and vegetable oil. It\u2019s common to substitute with a 1:1 ratio, but you can use slightly less if the coconut flavor is too pronounced for your liking.<\/p>\n<h2>Tips on Storing and Shopping for Coconut Oil<\/h2>\n<p>Ready to dive into the benefits of coconut oil? Here are some considerations to keep in mind.<\/p>\n<h3>Choose unrefined coconut oil<\/h3>\n<p>Virgin, unrefined coconut oil will help you reap more of the aforementioned benefits.<\/p>\n<h3>Buy in bulk<\/h3>\n<p>To save a little dough, buy your coconut oil in bulk. Coconut oil has a shelf life of roughly two years. If your favorite brand goes on sale, scoop up a few jars at a time. If you\u2019re a member of a warehouse club, invest in a bulk jar, which can slash the cost in half compared to the average grocery store.<\/p>\n<p>Just remember that coconut oil is pure oil\/fat, so be sure to use it sparingly.<\/p>\n<h3>Keep it away from sunlight and heat<\/h3>\n<p>Coconut oil melts at about 76 degrees Fahrenheit, so it\u2019s solid below that temperature and liquid above it. It\u2019s okay to store as a liquid or a solid in your pantry, and it does not need to be refrigerated. But do store coconut oil in a cool spot out of direct sunlight (i.e., not right above or next to your stovetop).<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/coconut-oil\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coconut oil is rich, nutty, and slightly sweet, and, though high in saturated fat, it can be healthy in moderation. It\u2019s mostly used as a cooking oil\u00a0or as a substitute for a range of ingredients in low-heat baking. If you\u2019re not aboard the coconut oil express yet \u2014 or if you\u2019re looking for new ways &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13240","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Coconut oil is rich, nutty, and slightly sweet, and, though high in saturated fat, it can be healthy in moderation. It\u2019s mostly used as a cooking oil or as a substitute for a range of ingredients in low-heat baking. 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