6 Benefits Of Coconut Oil For Cooking

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Ritika Sharma

36 articles

Tuesday, 10-Jan-2023

10 Min Read

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6 Benefits Of Coconut Oil For Cooking

Coconut oil is commonly used in the preparation of food in India's southern states and coastal regions. Coconut oil is preferred above other vegetable oils for everything from stews and rice dishes to chutneys and tempering, especially in Kerala. Coconut oil is one of those adaptable oils that can be used for cooking as well as hair and skincare. It has been praised for its usefulness as both a healthy cooking oil and a beauty potion; thus, it is recommended as a part of many unique diet plans, such as special diets for wedding makeovers, detoxification, etc. So, what exactly are the advantages of incorporating coconut oil into your daily routine? 

Coconut oil has long been a divisive cooking oil because of the controversy surrounding its purported health advantages. However, its ketogenic qualities have been endorsed by several nutritionists. In addition, coconut oil has been touted by several health professionals for its ability to aid in weight loss, boost metabolism, reduce cholesterol levels, and restore intestinal health. Furthermore, it has many other advantages and potent antiviral, antifungal, and antibacterial activities.

Table Of Contents

1. Nutritional Content Of Coconut Oil

2. Health Benefits Of Coconut Oil

3. Cons Of Coconut Oil 

4. Recipe Using Coconut Oil

5. The Final Say

6. FAQs

Nutritional Content Of Coconut Oil

1 tbsp of coconut oil contains the following quantity of nutrients:

  • Calories- 104 kcal
  • Protein- 0 g
  • Fat- 11.5 g
  • Saturated fat- 9.6 g
  • Carbohydrates- 0 g
  • Fibre- 0 g
  • Sugar- 0 g

6 Health Benefits Of Coconut Oil

There are many health benefits of coconut oil which are suggested to use for cooking.

1. Rich In Antioxidants

Coconut oil also has a lot of antioxidants, which is a significant benefit. Its high antioxidant content aids in protecting against and warding off a wide range of chronic and acute illnesses by destroying harmful free radicals. Also, it helps reduce inflammation and protects the brain.

2. Leads To Weight Loss

Coconut oil is beneficial because it contains medium-chain triglycerides (MCTs), a saturated fat with several uses. MCTs have been linked to increased fat burning. Adding coconut oil to the diet can lead to weight reduction. However, consuming excessive coconut oil may negate its beneficial effects.

3. Good For Teeth

Coconut oil, according to the experts, may also serve as a mouthwash. Oil pulling, in which coconut oil is swished about the mouth, has been shown to have beneficial effects on oral health. Like a mouthwash, this reduces the number of microorganisms in your mouth. In addition, due to the lauric acid in it, it has powerful antibacterial capabilities. Additionally, it aids in warding off dental caries, plaque, and irritation of the gums. However, it should not be used in place of regular dental care either.

4. Energy Booster

If you need a rapid energy boost, choose food high in coconut oil. The liver quickly breaks down medium-chain triglycerides (MCTs), abundant in coconut oil. Therefore, it is a quick energy source since the liver soon absorbs it.

5. Promotes Bone Health

Osteoporosis is mainly caused by oxidative stress and free radicals. Due to its high antioxidant content, coconut oil is considered one of the most effective natural treatments for osteoporosis.

When taken internally, coconut oil improves the body's ability to absorb calcium. As a result, bone density and bone strength are improved in people using coconut oil for osteoporosis, and bone loss from the disease is also reduced.

6. Decreases Stress

Potentially, virgin coconut oil has antioxidant qualities. It seemed to ease exercise and persistent cold-induced stress in rodents, according to research. In addition, scientists think that virgin coconut oil could help with some types of depression.

Cons Of Coconut Oil

A single teaspoon of coconut oil typically has about 104 calories. Coconut oil is a food to avoid when trying to lose weight. Natural fats benefit your health, but obtaining them from a whole coconut rather than the oil it produces is optimal. Remember that even unsweetened coconut has a high-calorie count.

Recipe Using Coconut Oil

Roasted Carrot Coconut Soup


  • Carrots, peeled and chopped- 2 
  • Coconut oil- 1 tbsp 
  • Olive oil- 2 tbsp
  • Salt and pepper
  • Sweet onion - 1, diced
  • Garlic cloves- 4, minced
  • Chopped fresh ginger- 1 tbsp 
  • Vegetable or chicken stock- 3 cups 
  • Coconut milk- 1 can 
  • Lime- 1, juiced

Preparation Method

1. Heat the oven to 425 degrees F. Toss the carrots with the olive oil and then spread them out on a baking sheet. Season with salt and pepper and set aside. Roast for 20–25 minutes, turning once, until brown and caramelised.

2. As the carrots roast, warm the coconut oil in a large saucepan. Stir in the onions, garlic, ginger, and a healthy dose of salt and pepper after it has melted. To soften onions, cook for approximately 5-6 minutes while stirring often. If the carrots are not quite cooked, reduce the heat.

3. After roasting the carrots, throw them into the stew. Bring the ingredients to a boil after adding the stock. Simmer the ingredients for 10 minutes. Remove the pot from the heat and gently pour the contents into a blender. Place a cloth over the blender's top and whirl until the contents are smooth. Return the soup to the pot and reheat it on low.

4. Add the coconut milk and lime juice and mix well. Make sure the soup is evenly heated by stirring it. Try it out and adjust the seasonings if necessary.

5. Top with scallions and coconut milk or cream before serving.

The Final Say

However, studies are unlikely to establish that coconut oil is a superfood, even though it is a tasty addition to the diet. Remember that although switching oils may have health benefits, any increase in the intake may or may not lead to weight reduction.

Oils and fats are healthy when used sparingly and included in a well-rounded diet, but they should never be the main source of calories. In addition, you need to ensure that the amount of exercise you are doing is sufficient to offset the calories you take in.


1. Which type of coconut oil is most recommended for cooking?

Refined coconut oil is superior for culinary uses because it lacks discernible taste and has a high smoke point. In addition, certain people prefer unprocessed, less-processed coconut oil for their skin and hair, and some diets call for it.

2. Why is coconut oil used for cooking?

Coconut oil is one of the most outstanding oils for cooking because it is mostly saturated fat and can endure greater heat than other oils. As a result, it improves the texture and flavour of meals tremendously. If you want the highest quality, choose organic, extra-virgin coconut oil.

3. What can be the possible cons of coconut oil?

You may get stomach pain, cramping, and diarrhoea if you consume too much coconut oil. In addition, coconut oil has been linked to elevated levels of LDL (bad) cholesterol, which may put your heart in danger.


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