Can coconut oil be used for deep frying? Here's what experts say

From skincare to cooking, coconut oil is often seen as the all-purpose healthy fat and thus considered a healthy alternative to deep-frying. Nutrition experts believe that in addition to providing flavor, it provides several health benefits as well. But is coconut oil really meant for deep frying? Let's find out what the experts have to say.
Smoke points and deep frying
Relating to setting the likeliness of coconut oil as a suitable oil for deep frying, first and foremost, there is a need to understand what a smoke point is.The smoke point of an oil is when the oil starts breaking down and gives off smoke. This releases unhealthy compounds. While deep-frying, it is highly important that one uses oil having a high smoke point in order to avoid the oil from burning and the subsequent bitterness being transferred to the food.
Since deep fryers are often set between 325°F and 375°F (163°C and 190°C), oil intended for this should have a smoke point that is higher than this range.
Coconut oil and its smoke point
There are two forms of coconut oil, refined and unrefined. Unrefined coconut oil is also known as virgin coconut oil. They both have different smoke points and are used in different ways for frying.
Refined coconut oil has a smoke point at 400°F to 450°F (204°C to 232°C). It is more neutral for deep frying because it can suffer such high temperatures of cooking without breaking down compared to the other types.
Unrefined (virgin) coconut oil has a very low smoke point at 350°F (177°C). This oil can be used for shallow frying or low heat cooking, but again, it is not ideal for deep frying as it smokes easily which makes food taste terrible and may produce some unhealthy by-products.
Health effects of coconut oil
Another advantage of coconut oil is that it contains a high amount of medium-chain triglycerides, especially lauric acid. Several studies have shown that medium-chain triglycerides can have health benefits, and such advantages also make MCTs easier to digest, which means that they increase metabolism. Therefore, because of all these factors, coconut oil has become one of the favorite choices for healthier fats. Rich in medium-chain triglycerides (MCTs), coconut oil can provide a quick source of energy and may boost metabolism.
Furthermore, coconuts are rich in antioxidants and several studies have revealed its association with anti-inflammatory effects. However, it must be stated that coconut oil also contains high levels of saturated fats, thereby dividing the health circle for both support and criticism. While some physicians sing its praises about its benefits, others promote moderate consumption due to its effect on cholesterol levels.
Some research suggests that the MCTs in coconut oil may provide an alternative energy source for brain cells, which could be beneficial in conditions like Alzheimer's. Coconut oil has a high smoke point, making it suitable for cooking at high temperatures without breaking down. It may support gut health by combating harmful bacteria and promoting beneficial gut flora. Coconut oil contains antioxidants that help protect cells from oxidative stress.
What the Experts Say
According to one expert, deep-fried foods may be a lot safer when prepared in refined coconut oil, for the oil has a very high smoke point and is very stable under heat. It does not break down nor oxidize easily, as other oils do that have lesser smoke points. Oxidizing some oils will result in the formation of carcinogenic compounds, especially those oils with lesser smoke points, like olive oil or butter.
However, experts advise to use it in moderation because of its high saturated fat content. Although it withstands better at high temperatures, the long-term health implications of high consumption of saturated fats have potential downsides, most especially those concerning heart health.
From the discussions above, refined coconut oil is one of the best choices for deep frying since it has a higher smoke point and better stability under heat. It can provide fried food with a fine taste. It is very much used at home and restaurants. Even though it is highly saturated, it needs to be taken in a careful manner. If a mild, tropical flavor is desired and you are looking for an oil that can stand up to high temperatures then refined coconut oil may do the trick in your deep frying needs-just balance it with other healthier fats.