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Author: Expert reviewer:

December 23, 2022

Certified holistic nutrition consultant

By Lindsay Boyers

Certified holistic nutrition consultant

Lindsay Boyers is a nutrition consultant specializing in elimination diets, gut health, and food sensitivities. Lindsay earned a degree in food & nutrition from Framingham State University, and she holds a Certificate in Holistic Nutrition Consulting from the American College of Healthcare Sciences.

Expert review by

Lauren Torrisi-Gorra, M.S., RD

Registered Dietitian

Lauren Torrisi-Gorra is a Registered Dietitian with a Grand Diplôme in Culinary Arts from the French Culinary Institute and a bachelor’s in Communication and Media Studies from Fordham University. After a decade working in the culinary and media worlds, Lauren pursued her ultimate passion and received her master’s degree in Clinical Nutrition and Dietetics at New York University.

Image by White Bear Studio / iStock

December 23, 2022

Coconut oil gets a lot of attention. Most of the conversation centers around whether it’s healthy or not, but there’s also the question of refined versus unrefined coconut oil. What’s the difference between the two types, and is one better than the other? We dug into the research and spoke with experts to get you the answers.

Unrefined coconut oil, also called virgin coconut oil, is the purest version of coconut oil you can get.

“Unrefined coconut oil doesn’t go through extra processing steps like refined does. It’s extracted from coconut meat using a dry or wet method1,” says clinical and culinary dietitian Huma Chaudry, R.D.

Summary

Unrefined coconut oil (sometimes labeled as virgin coconut oil or cold-pressed) has a better nutritional profile and is better for the environment than refined coconut oil. It also has a stronger coconut flavor and is more expensive.

Unrefined coconut oil is rich in vitamin E, vitamin K and a specific type of saturated fat called medium-chain triglycerides, or MCTs. More specifically, it’s loaded with an MCT called lauric acid, which makes up about 48 to 53% of its fatty acid content1. 

Lauric acid is a good, quick energy source that our body can use and is easier to digest, according to Chaudry. Lauric acid is also anti-microbial, anti-fungal, and anti-inflammatory3, and can be heart-healthy when eaten as part of an overall healthy diet. 

In one study4, researchers compared the effect of butter, olive oil and coconut oil on cholesterol levels. They found that, despite its higher saturated fat content, coconut oil didn’t raise LDL cholesterol levels.

It also increased HDL, or “good cholesterol” levels, even more so than olive oil. While conclusive claims cannot be based on one study, the results indicate that coconut oil can be part of a heart-healthy diet.

If you can find it, Cording recommends opting for organic, extra virgin unrefined coconut oil. While it used to be a bit difficult to track down, there are lots of brands available at most major retailers now. (See a few options below.)

She also suggests looking for glass containers, which can serve double duty. “Glass jars are more sustainable because they limit plastic consumption and are reusable. They make great containers for overnight oats and smoothies when you’re on the go,” she says.

Shop unrefined coconut oil:

Refined coconut oil goes through more processing than its unrefined counterpart. “It’s similar to dry extraction, but it goes through some additional processing. There are different degumming agents used to remove some of the thickness of unrefined coconut oil. When it’s done, it tends to have no odor or coconut flavor,” says Cording.

According to a 2021 report in Bioprocess and Biosystems Engineering2, refining removes some of the antioxidants and polyphenols that are naturally found in the oil. Refined coconut oil is also often exposed to heat somewhere along the refining process, which can further degrade its nutrients and negatively affect its antioxidant properties.

Summary

Refined coconut oil goes through additional processing and therefore has a more subtle coconut flavor compared to its unrefined counterpart. It is also less expensive. However, it has fewer health-supporting antioxidants and polyphenols than unrefined coconut oil.

When buying refined coconut oil, the same tips apply (looking for a glass container, for instance), but Chaudry says it is especially important to choose an organic version here.

During a conventional refining process, some chemicals like hexane may be used. If you go organic, you naturally reduce your exposure to chemicals like this, which can be toxic in high amounts5.

Shop refined coconut oil:

• Nutrient profile: Unrefined coconut oil has higher levels of antioxidants and polyphenols.
• Smoke point: Unrefined coconut oil has a lower smoke point than refined: about 350 compared to 450.
• Price: Unrefined coconut oil is often more expensive than refined versions since the process has a lower yield (and thus a higher production cost).
• Taste: Refining removes much of the coconut taste from the oil, since deodorizers and bleach are involved. Because of this, refined coconut oil has a neutral taste, while unrefined has a more tropical flavor.
• Shelf life: Despite its higher level of processing, refined coconut oil has a shorter shelf life than unrefined. A jar of refined oil typically lasts 18 to 24 months, while you can store unrefined for three to five years.

1.

Cooking: Either, but refined for high-heat cooking

Either type can be used for cooking. However, unrefined oil will deliver more health benefits while refined coconut oil has a higher smoke point—there’s about a 100-degree difference. If you’re doing any high-heat cooking, like sautéing or stir-frying, you might want to use refined over unrefined (or use avocado oil, which has a higher smoke point than both), says Cording.

Keep in mind that coconuts are technically a tree nut allergen, so if you’re cooking for someone else, make sure you get the all-clear from them.

When it comes to the keto diet, it doesn’t really matter which type of coconut oil you’re eating—the MCTs in either one are a great quick energy source, according to Chaudry. “You have to eat a lot of fat to maintain ketosis, and when you take carbs away, you need long-lasting energy.” She says to make sure to monitor your servings, switch up your oils, and combine them with other food groups like fiber-rich veggies.

Here’s our beginner guide to getting started on the keto diet.

4.

Mediterranean diet: Either

When it comes to skin health, any coconut oil can be super creamy and hydrating, but it may be better to go with an unrefined version. “Coconut oil is rich in vitamin E, which has been linked to protecting skin barrier from premature aging and sun damage,” says Chaudry. “Using heat to process [a refined oil] can affect some of its nutrients (like vitamin E). On the other hand, if you’re using cold-pressed oils, a lot of the nutrients are retained and make their way into your skin6.”

It also has an emollient effect that may be helpful to those with skin conditions, like atopic dermatitis7.

As for whether it clogs pores: That depends on the individual, according to Cording. “Our gut microbiomes dictate a lot of what happens with our skin health. One person might react one way, while another reacts completely differently,” she says. 

Another tip to keep in mind. “If you’re going to be wearing anything where oil stains are a possibility, wait until [the oil] seeps in” before getting dressed, says Cording.

Here’s your primer on how to start incorporating coconut oil into your skincare routine.

Cording recommends using unrefined coconut oil for your hair care, too, since the higher nutrient content can help nourish your strands. But she does mention that because it’s solid at room temperature, it can impact your hair texture. Try a little at a time to see how it feels, and then go from there.

Here are six ways to use coconut oil for more luscious hair.

Some studies8 show that oil pulling with coconut oil can have a beneficial effect on dental health and hygiene when combined with other preventative measures like regular brushing and flossing. However, more research is needed to make conclusive statements here. “Oil pulling is believed to have a saponification benefit (cleaning, reducing plaque). When you’re swishing with coconut oil, it can trap bacteria and plaque,” says Chaudry. 

Both unrefined and refined coconut oils have a high concentration of lauric acid, which has antibacterial properties that can be good for your teeth.

8.

Sexual health: Unrefined

There hasn’t been an abundance of research on coconut oil and sexual health, but there are a handful of studies that show that coconut oil can be effectively used in place of commercial vaginal lubricants. One thing to note is that coconut oil doesn’t directly kill off 9E. coli9 (one of the main contributors to urinary tract infections) as much as commercial lubricants, but it maintains Lactobacillus crispatus better. This preservation contributes to a balanced vaginal ecosystem that may reduce the risk of UTIs.

Functional medicine gynecologist Wendie Trubow, M.D. recommends using unrefined coconut oil in the bedroom, previously telling mbg that “the less messed with, the better.”

If it’s your first time using unrefined coconut oil as a lubricant, only use a little bit to make sure you’re not allergic.

Unrefined and refined coconut oils both have their place, but unrefined has an edge when it comes to nutritional profile—it’s higher in antioxidants and polyphenols, compounds that give it many of its health benefits. It’s also free of additives that may be used during the refining process.

While refined coconut oil is okay in moderation, experts typically recommend sticking with unrefined versions whenever possible, or using a neutral option like avocado oil when you don’t want that coconutty flavor.