Q: Is it better to cook with coconut oil or olive oil? 

A: In terms of health impacts, it is better to cook with olive oil. 

Compared to a tablespoon of olive oil, a tablespoon of coconut oil contains about six times the amount of saturated fat, nearly meeting the daily recommended limit of about 13 grams. 

Furthermore, olive oil contains beneficial polyunsaturated and monounsaturated fats. 

“Between the two, olive oil is a better choice, since monounsaturated fats can have a beneficial effect on your heart when eaten in moderation,” said Annessa Chumbley, a registered dietitian and spokeswoman for the American Heart Association.

While some research has linked the main type of saturated fatty acid in coconut oil, lauric acid, to increased levels of HDL, or “good cholesterol,” it still appears to raise LDL cholesterol.

Proponents of coconut oil say it is rich in phytochemicals that have healthful antioxidant properties. While extra-virgin coconut oil, like extra-virgin olive oil, contains phytochemicals, most of the coconut oil on the market is refined and provides few of those antioxidants, said Dr. Qi Sun, an associate professor of medicine at Harvard Medical School.

But of course, we don’t eat fats or cholesterol or antioxidants — we eat food. So while coconut oil certainly isn’t the magic bullet some claim, there’s no need to avoid it completely, especially if it is used instead of butter or to impart flavor in something like a curry dish.

— Sophie Egan, The New York Times