Have you visited the coconut oil aisle lately? There are so many different options that it makes choosing one almost impossible. Organic, virgin, refined, unrefined, expeller-pressed, cold-pressed—the coconut oil aisle needs its own manual. Here is a breakdown of how to shop for coconut oil during your next visit to the grocery store.
There are two main types of coconut oil—refined and unrefined. Let’s talk about unrefined first.
UNREFINED COCONUT OIL
Unrefined coconut oil, sometimes labeled virgin, is closest to its pure form. This type of oil will have a nutty coconut flavor. Unrefined coconut oil is mainly used for baking. It has a smoke point of 350 degrees. It can be unhealthy to cook at high heat and is generally not used for sautéing. Because the coconut oil has been minimally processed, it has the longest shelf life of all the options. The shelf life can last up to a few years. Check for rancid smell and yellowing to know if it has gone bad.
Cold-Pressed vs. Expeller-Pressed
There are two ways to process unrefined coconut oil—cold-pressed or expeller-pressed. During the cold-pressed process, no heat is generated to extract the oil. The coconut meat is put through a crushing method. Some nutritionists say this form holds the most nutrients since it has undergone minimal processing.
The expeller-pressing process is the other method to extract coconut oil. This mechanical process uses high pressure or steam to extract the oil. No actual heat is used, but the high pressure creates more heat than the cold-pressed method. Research indicates that there is a negligible nutritional difference between cold-pressed and expeller-pressed.
REFINED COCONUT OIL
The second main category of coconut oil is called refined. This type of coconut oil has been put through an additional filtering process. The nutty flavor has been stripped away so it can be used more in cooking. Refined coconut oil has a smoke point of 400 degrees and can be used to sauté with. Due to the processing, the shelf life is a maximum of eighteen months. Always check for smell and yellowing. Keeping the coconut oil in the refrigerator will also prolong its shelf life.
Refined coconut oil is first processed using the expeller-pressed method. It is then put through an additional filtering process called “bleaching” to remove insects and bacteria. The nutty flavor is stripped during this process. The term bleaching may sound alarming, but no actual bleach is used. The coconut oil is filtered through a clay that removes any impurities. Don’t let the filtering process turn you away from refined coconut oil. It is an excellent high-heat, flavorless cooking option and has almost the same nutritional value as unrefined.
TIPS
Now you know the two types of coconut oil and how they are processed. Here are some other things to consider on your shopping trip:
- Coconut oil should always be in a solid state. Liquid coconut oil has gone through an additional process that eliminates the healthy fatty acids. If you buy coconut oil for your skin, the liquid option is acceptable.
- When buying coconut oil, look for organic options. There is a chemical that some manufacturers use in the refining process that is not allowed if it is organic.
- Read the label to ensure nothing has been added to the oil, and buy high-quality brands. Low-quality brands will add hydrogen to the oil resulting in trans fats.
You are now ready to take on the coconut oil aisle!