Refined vs. Unrefined Coconut Oil: Which is Better?

What Does Processed Food Include?

We often consider processed foods to be fast food, pre-packaged foods, or snack foods. Understanding some definitions of processed foods can be helpful.

The United States Department of Agriculture (USDA) defines processed foods as those that have gone through any changes to their natural state. Processed foods include raw food items that have been:²

• Washed, cleaned, milled, cut, chopped, heated (or refined), pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed, packaged, or any other process that alters the food from its natural state.²

Processed foods range from minimally to ultra-processed. These definitions describe their nutritional and health benefits. Eating minimally processed foods is optimal for your health. 

Processed foods fall on a spectrum from minimally to ultra-processed:

• Minimally Processed: bagged lettuce, cut vegetables, dry roasted nuts
• Next would be canned or frozen foods processed at peak ripeness and nutritional quality, such as canned tomatoes, frozen fruits, and vegetables.
• Next are foods with added sweeteners, oils, or colors (cake mix, salad dressings, yogurt, coconut oil).
• Ultra-processed foods comprise half of the foods eaten in the USA, including sweetened drinks, candy, ice cream, pre-packaged buns, bakery items, cereals, pizza, nuggets, sausages, hot dogs, and instant soup.³

Coconut oil (and all oils) are processed foods. Lower heat processing techniques can reduce harmful by-products. Let’s jump into the words used to describe coconut oil processing.

What Is the Difference Between Refined and Unrefined Coconut Oil?

The main difference between these two types of coconut oil is how it is processed. Coconut oil can be extracted using many methods, including expeller-pressed or cold-pressed, some preserving beneficial compounds and others reducing them.⁴ 

Refined coconut oil is extracted from coconut milk heated at high temperatures, which produces a higher amount of oil but lower quality with fewer antioxidants.⁴ 

Dried coconut meat can be pressed through a high-temperature machine (expeller-pressed) to extract oil. This extracted oil is often bleached (or filtered), deodorized, and no longer has a coconut aroma or coconut taste.⁴ 

Refined coconut oil is often less expensive than unrefined. It also has a higher smoke point near 400 to 450 °F, meaning it can be used for cooking at a higher temperature than unrefined oil, which is closer to 350 to 375°F.

Each oil has a smoke point or point at which the oil is no longer considered stable, and degradation (breakdown) occurs. When an oil degrades, some by-products have adverse health effects and don’t taste as good. Choosing the right oil for your cooking temperature prevents unfavorable by-product intake.¹

Unrefined (or virgin) coconut oil is processed by avoiding high heat to preserve the coconut compounds. Unrefined coconut oil maintains some coconut flavor and smell. The cold-pressed method uses no heat, pressing fresh coconut meat to extract coconut milk and oil.⁴ 

Another process uses dried coconut meat pressed in a machine to extract the oil using minimal heat. Both methods cost more than refined coconut oil due to the equipment or process cost or the low yield from the process.⁴ 

Which One Is Better: Refined or Unrefined Coconut Oil?

Unrefined (or virgin) coconut oil is better than refined coconut oil. It may cost a little more but maintains the antioxidant properties and structure.⁴

All coconut oil contains primarily saturated fats (92%), with the rest being medium-chain triglycerides (MCT). Some health claims state that the MCT content of coconut oil is beneficial since MCT tends to be absorbed and used quickly for energy. But in reality, most of the fat in coconut oil is saturated fat.⁵ 

A mixed consensus exists on whether coconut oil is considered a heart-healthy oil. Minimal current research exists definitively showing that coconut oil is helpful. 

The American Heart Association recommends aiming for 5 to 6% of calories from saturated fat (which equates to 13 g of saturated fat for a 2,000-calorie diet). Saturated fat is found in animal foods, meat, dairy, and coconut products.⁵ 

Saturated fats have been traditionally linked to unfavorable lipid levels and heart disease. Saturated fats are usually solid at room temperature.⁵

Some research shows that coconut oil raises LDL (bad) cholesterol, HDL (good) cholesterol, and total cholesterol. Other studies report that coconut oil marginally raises these numbers with daily intake. Using coconut oil sparingly helps control blood sugar and insulin levels along with a healthy diet.^{4, 6, 7}

So, while cold-pressed, unrefined (or virgin) coconut oil maintains more antioxidants and helpful compounds than refined coconut oil, the jury is still out on how much saturated fat is recommended. 

The primary antioxidants found in unrefined coconut oil are phenolic acids. Phenolic acids (also known as polyphenols) are antioxidants that help reduce inflammation, boost the immune system, reduce the effects of diabetes, and help prevent obesity.⁸ 

Unrefined coconut oil is the best choice for cooking that requires a lower smoke point or for use in non-cooked recipes. If you need an oil with a higher smoke point or neutral flavor, consider olive oil or avocado oil.

Consume fat with protein and high-fiber carbohydrates to further stabilize your blood sugar levels and keep you full between meals. 

Nutrition

The following tables detail the nutritional profiles for a one-tablespoon serving of refined coconut oil or unrefined (or virgin) coconut oil.^{9, 10, 11}

Refined and unrefined coconut oil are virtually the same nutritionally, with a minor difference in calories and saturated fat content. Both contain no cholesterol, trans fats, carbohydrates, fiber, sugar, or protein. 

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Glycemic Index

Both refined and unrefined coconut oil contain no carbohydrates. It is a fat source with a glycemic index of 2 due to its high saturated fat content.¹² 

A glycemic index of 55 or less is low. The glycemic index is a 100-point scale measuring your blood glucose response after eating a specific food. 

Fat sources help stabilize blood sugar levels and keep you full longer. Adequate fat intake at meals and snacks can help with weight loss. Two tablespoons of added fat is generally a good starting point.

Vitamins

Both refined and unrefined coconut oil contain minimal vitamins in a one-tablespoon serving. Some trace amounts of Vitamin E and K are found in both oils.¹¹ 

Minerals

Both refined and unrefined coconut oil contain limited minerals in a one-tablespoon serving. Some trace amounts of calcium, iron, and zinc are found in both oils.¹¹