Cooking chicken in coconut oil has become a popular practice among health-conscious home cooks. Coconut oil is often promoted as a “healthy” fat. However, the health effects of coconut oil are controversial. This article reviews the evidence on cooking chicken in coconut oil.
What is coconut oil?
Coconut oil is extracted from coconut meat. It contains mostly saturated fat, which is made up of medium-chain triglycerides (MCTs). These MCTs have unique properties that differ from other types of saturated fats. For example, they’re easier to digest and metabolize quickly. Coconut oil also contains plant compounds that may provide health benefits. Still, it’s high in saturated fat and calories.
Potential benefits of cooking with coconut oil
Here are some of the top reasons people choose coconut oil for cooking:
High smoke point
Coconut oil has a high smoke point of 350°F (177°C). This is higher than the smoke point of olive oil and butter. Therefore, when cooking at high heat, coconut oil is less likely to oxidize and generate free radicals, which are harmful molecules that can damage your cells.
Imparts flavor
Cooking with coconut oil can impart a light coconut flavor to foods. Adding a bit of coconut oil to chicken may enhance its flavor. Some people enjoy this subtle coconut taste.
Nonstick properties
Coconut oil has nonstick properties that make cooking and cleaning up easier. Chicken is less likely to stick to the pan when cooked in coconut oil. The oil also seems to create a barrier between food and cookware, so cleanup may require less scrubbing.
Source of MCTs
Over half the fat in coconut oil comes from MCTs. Consuming more MCTs from foods like coconut oil may offer benefits like:
– Increased fat burning and calories burned
– Reduced appetite and food intake
– Improved cognitive function
– Antibacterial and antiviral properties
However, most MCT oil supplements contain a more concentrated form of MCTs than coconut oil itself.
Potential downsides of cooking with coconut oil
Despite the benefits, cooking with coconut oil also has downsides:
High in saturated fat
Coconut oil is over 90% saturated fat. For decades, health organizations have advised limiting saturated fat due to its association with heart disease risk. Recent research has called this link into question, but saturated fat may still negatively impact your health.
Unstable at high heat
Although coconut oil has a high smoke point, heating it to high temperatures may damage its structure and create harmful compounds. One study found heating coconut oil to 365°F (185°C) for over 2 hours oxidized the oil.
Adds a lot of calories
A tablespoon (15 ml) of coconut oil packs 120 calories — far more than other cooking oils. Replacing your usual oils with coconut oil can easily increase your calorie intake, which may lead to weight gain over time.
May cause digestive issues
Too much coconut oil may cause nausea, diarrhea, and stomach pain in some people. This seems especially true for those not used to consuming it.
Environmental issues
Coconut farming practices, including deforestation, threaten native wildlife in some regions. Choosing alternative oils may be more environmentally friendly.
Is it healthy to cook chicken in coconut oil?
There’s limited evidence that cooking with coconut oil is better or worse for you than other oils.
Here is how cooking chicken in coconut oil may impact your health:
Heart health
Coconut oil significantly raises LDL (bad) cholesterol in some people due to its high saturated fat content. High LDL cholesterol levels are a major risk factor for heart disease. One study in 40 women found that coconut oil increased LDL cholesterol concentrations compared with the same amount of unsaturated oils. However, in another study, coconut oil only increased LDL in people with high cholesterol to start with. If you have high cholesterol, cooking with coconut oil may be unwise from a heart health perspective.
Weight management
Replacing your current cooking fats with coconut oil could increase your calorie intake and lead to weight gain over time, especially if you use large amounts. However, coconut oil may boost calorie burning due to its high MCT content. One study found that people who ate food cooked in MCT oil burned more calories over 24 hours than when they ate food cooked in olive or canola oil. The authors concluded that MCT oil may help prevent obesity. Overall, the impact of cooking with coconut oil on body weight isn’t clear.
Inflammation
Animal research suggests that the saturated fat in coconut oil may increase inflammatory markers like TNF-α and IL-6 when consumed in large quantities. Inflammation is involved in nearly all chronic diseases, including heart disease and diabetes. However, human studies indicate that coconut oil may reduce important inflammatory markers like high-sensitivity C-reactive protein (hsCRP) and adiponectin. More studies are needed comparing the inflammatory effects of coconut versus other oils during cooking.
Oxidative stress
Repeatedly heating coconut oil to high temperatures may damage its structure, generating free radicals. Chronic ingestion of oxidized oils is thought to promote oxidative stress. In one rat study, regularly consuming oxidized coconut oil increased markers of oxidative stress and liver damage compared to fresh coconut oil. However, human research is lacking.
How to cook chicken in coconut oil
Here are a few simple tips for cooking delicious chicken with coconut oil:
Choose refined coconut oil
Refined coconut oil has a higher smoke point of 400°F (204°C) compared to unrefined virgin coconut oil at 350°F (177°C). Refined coconut oil is better suited for cooking at high heats.
Use a moderate amount
A little goes a long way with coconut oil since it’s so calorie dense. For stir-fries or pan-frying, just 1–2 teaspoons (5–10 grams) of coconut oil is enough to prevent sticking.
Avoid burning
To minimize potential harm from oxidized coconut oil, avoid overheating and burning the oil. Be especially careful cooking over high heat.
Bake or roast
Coconut oil can replace butter or oil when baking or roasting chicken. Use it to coat chicken pieces before cooking. Roasting uses lower, gentler heat that won’t damage the oil as much as frying.
Combine with other oils
Mixing coconut oil with more stable, heat-resistant oils like avocado or olive oil may improve its cooking performance and health profile.
Clean as it heats
As virgin coconut oil warms, impurities separate and can be removed with a filter. This may improve its stability during cooking.
Avoid high-fat chicken cuts
The combination of fatty chicken skin and calorie-dense coconut oil can quickly add up. Choose lean cuts like chicken breast if you’re watching your calorie intake. Remove the skin after cooking to slash the fat.
What do experts say about cooking with coconut oil?
Most health organizations advise limiting coconut oil and saturated fat intake given their effects on heart health. For example, the American Heart Association recommends consuming no more than 6% of total calories per day from saturated fats like coconut oil.
Here is what major health organizations recommend regarding cooking oils:
American Heart Association (AHA)
The AHA recommends against the use of tropical oils like coconut and palm oil. They advise choosing oils higher in monounsaturated and polyunsaturated fats like olive, canola, and safflower oil.
Academy of Nutrition and Dietetics
The Academy doesn’t recommend coconut oil over other oils. They advise cooking with a variety of plant oils like olive, soybean, corn, and canola oil to meet your health needs.
World Health Organization (WHO)
WHO recommends reducing saturated fat intake to under 10% of your daily calories. They advise limiting tropical oils high in saturated fat and choosing polyunsaturated fat sources instead.
United States Department of Agriculture (USDA)
The USDA doesn’t recommend coconut oil over other oils but says it can fit into a healthy dietary pattern if used sparingly. They advise choosing oils with unsaturated fats as often as possible for heart health.
The bottom line
Here is a summary of the key points:
– Cooking with coconut oil may add flavor but is high in saturated fat and calories. It may raise LDL cholesterol and lead to weight gain in some people.
– Coconut oil is stable at high heat. However, repeated heating to high temperatures may damage the oil and generate harmful compounds.
– There is little evidence coconut oil offers unique health benefits compared to other cooking oils. Replacing your usual oil with coconut oil may increase saturated fat intake.
– Major organizations advise limiting use of tropical oils like coconut oil and choosing vegetable oils high in unsaturated fats instead for better heart health.
– Cooking chicken in modest amounts of coconut oil occasionally is likely fine for most people. But it’s wise to limit your intake of coconut oil and other high-saturated fat oils if you have heart disease risk factors.
– Combining coconut oil with more stable, antioxidant-rich oils like olive and avocado oil may balance the pros and cons.
– Focus on healthy cooking methods like baking, broiling, roasting, or pan-frying with minimal oil to get the benefits of chicken without excess saturated fat.