Is Coconut Oil Gluten Free? (Yes, Here’s Why)


Is Coconut Oil Gluten Free

If there’s one topic that can stir up some debate, it’s choosing cooking oil. There are so many types of oils to choose from, and then more decisions like choosing refined vs. unrefined, cold-pressed vs. expeller-pressed, and more. If you’re following a gluten-free diet, you might wonder how all of these types of oils might fit into your diet, along with their potential health benefits.

Coconut Oil is gluten-free because it does not contain any gluten-containing ingredients. Coconut oil is very high in saturated fat for being a plant-based fat, causing a lot of debate about how healthy it is for eating. The best gluten-free alternatives are California Olive Ranch Extra Virgin Olive Oil, Primal Kitchen Avocado Oil, and Barlean’s Flax Oil.

There is a lot of debate about coconut oil in terms of how healthy it is compared to other plant oils. Let’s dive in and look at the pros and cons of this tropical oil for you to decide for yourself!

Coconut Oil Types

Coconut oil is made by pressing the meat of coconuts to extract its oil. Fresh coconut meat can be used to press the oil, or it can be pressed from dried coconut meat called copra. Most virgin coconut oils use fresh coconut meat, while refined coconut oils usually use copra.

Extra-virgin/virgin coconut oil

Virgin and extra-virgin refer to coconut oil that is used from raw coconuts. These two terms are interchangeable, unlike stricter regulations for virgin and extra-virgin olive oil. If the coconut oil doesn’t say extra-virgin or virgin, it was likely made from copra (dried coconut meat).

Cold-pressed coconut oil

Cold-pressed oil doesn’t use any heat to press oil out of the coconut meat. When oil is cold-pressed, its nutrients are better preserved than methods that use heat. Heat damages beneficial nutrients like antioxidants, which is why cold-pressed coconut oil will retain its natural nutrients and flavor.

Expeller-pressed coconut oil

Expeller-pressed coconut oil is made via mechanical extraction. This process generates/uses heat, which can destroy some of the antioxidants.

Refined coconut oil

Refined coconut oil is usually expeller-pressed. It’s then filtered using clays to remove impurities. Some manufacturers may use chemicals such as hexane to extract the oil. Refined coconut oil has a higher smoke point than unrefined coconut oil (400-450 degrees Fahrenheit), making it very mild in flavor.

Is Coconut Oil Healthy?

There is a lot of debate about whether coconut oil is healthy. Coconut oil is plant-based, but unlike most other plant-based fats it’s very high in saturated fat.

Fat Content

The saturated fat content in coconut oil is similar to butter. That’s why coconut oil is solid at room temperature similar to butter, unlike unsaturated fat oils like olive oil that are liquid.

Unsaturated fats are considered more heart-healthy than saturated fats. Replacing saturated fats with unsaturated fats can improve cholesterol levels. Studies have found that coconut oil can raise good cholesterol numbers, but it also raises LDL “bad” cholesterol as well as blood fat (triglyceride) levels.

MCTs

Coconut oil is a source of medium-chain triglycerides, or MCTs. MCTs are more easily broken down to be used as energy instead of being stored as fat compared to long-chain fatty triglycerides. Some studies suggest that MCTs might help promote weight loss, but more research needs to be done in this area.

MCTs might also help fight metabolic syndrome, which is characterized by central abdominal obesity, insulin resistance, and abnormal cholesterol levels. It’s important to note that studies on MCTs use 100% MCT oil – coconut oil is only partly composed of MCTs.

Skin health

Coconut oil is popular in skincare as a moisturizer. It’s considered as safe and effective as mineral oil when used as a moisturizer and improves symptoms of dermatitis. Coconut oil improves the skin’s barrier, helping to seal in natural moisture.

Antimicrobial effects

Coconut oil can help kill bacteria. In a study, coconut oil helped prevent the growth of C. difficile, a bacteria resistant to antibiotics that can cause severe diarrhea.

Antioxidants

Extra-virgin coconut oil contains antioxidants. Antioxidants are compounds that help fight inflammation and reduce oxidative stress to cells. Oxidative stress causes cell damage and can lead to chronic diseases including cancer.

Bottom Line – Main Pros and Cons of Coconut Oil

Benefits

  • Coconut oil is a good alternative for vegan baking in place of butter.
  • May help raise levels of HDL “good” cholesterol.
  • Effective as a moisturizer.

Downsides

  • High in saturated fat/can raise levels of LDL “bad” cholesterol.
  • Lower smoke point compared to other oils, so it’s best for baking and sautéing.

Coconut Oil Nutritional Information

Coconut oil has similar nutrition information regardless of whether it’s organic, refined, or virgin. If you’re wanting a more mild-flavored oil that holds up to heat a bit better, you’ll want to opt for refined coconut oil. If you want a pure, full-bodied tasting coconut oil then go for an unrefined oil, but remember that it won’t hold up to high-heat cooking very well.

Kirkland Signature Organic Virgin Coconut Oil

Costco offers this certified organic coconut oil. Like most things from Costco, it comes in a large size (84 fluid ounces) which is great if you go through coconut oil quickly. This coconut oil is unrefined, which means it’s been pressed from coconuts and hasn’t had any further processing.

Ingredients:

  • 100% Organic Virgin Coconut Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 15 g
  • Saturated Fat: 13 g
  • Trans fat: 0 g
  • Polyunsaturated fat: 0 g
  • Monounsaturated fat: 1 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Nutiva Organic Virgin Coconut Oil

Ingredients:

  • Organic, Unrefined, Cold-Pressed Coconut Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 13 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Thrive Market Organic Refined Coconut Oil

Unlike the first two coconut oils in the lineup, this one is refined. Refined oil can be better for cooking than unrefined oil because it has a higher smoke point. The flavor is also milder, so if you don’t want your dishes tasting strongly of coconut then this is a good option.

Ingredients:

  • Organic, Refined, Expeller-pressed Coconut Oil.

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 12 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Healthy Gluten-Free Oil Alternatives

If you want other gluten-free oils to choose from, here are some great healthy picks.

California Olive Ranch Extra Virgin Olive Oil

California Olive Ranch Everyday Extra Virgin Olive Oil - 16.9 oz each (Pack of 2) Extra virgin olive oil isn’t refined, so it maintains its natural flavor and color. It’s cold-pressed and is sustainably farmed. Olive oil can be used for high heat cooking or used to drizzle on salads or bread dipping. Olive oil is low in saturated fat, unlike coconut oil.

Ingredients:

  • Extra Virgin Olive Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Polyunsaturated Fat: 1.5 g
  • Monounsaturated Fat: 11 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Primal Kitchen Avocado Oil

Primal Kitchen - Avocado Oil, Whole 30 Approved, and Paleo Friendly (16.9 oz) - Two Pack Avocado oil has a very high smoke point up to 500 degrees Fahrenheit, making it a great choice for high heat cooking. This particular avocado oil is non-GMO verified, first cold-pressed, and is both certified Paleo and Whole30-approved.

Ingredients:

  • Avocado Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 120
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 10 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Barlean’s Flax Oil

Barlean's Lignan Flaxseed Oil Softgels from Cold Pressed Flax Seeds - 1,550mg ALA Omega 3 Fatty Acids for Improving Heart Health - Non GMO, Gluten Free - 250 Softgels Flaxseeds and flax oil are incredibly rich in omega-3 fatty acids, which can help fight inflammation and promote healthy blood fat levels. Flax oil is mild and versatile. This particular flax oil is cold-pressed and unrefined.

Ingredients:

  • Organic Flax Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 120
  • Total Fat: 14 g
  • Saturated Fat: 1 g
  • Polyunsaturated Fat: 10 g
  • Monounsaturated Fat: 2.5 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Related Questions

Is coconut oil good for your hair?

Coconut oil is an excellent moisturizer and is very nourishing for hair and skin. You can apply it as a treatment and it will help seal the moisture in your scalp and hair follicles. Using coconut oil in your hair can get a bit greasy, so start with a small amount and use it sparingly.

Is coconut oil good for your heart?

Despite a lot of popularity over recent years, coconut oil might not be all it’s cracked up to be in terms of heart health. The American Heart Association issued a statement advising against the use of coconut oil as a staple fat source due to its saturated fat content.

Is coconut oil Paleo?

Unrefined coconut oil is Paleo-friendly. Refined oils aren’t Paleo-friendly – the mentality is that cavemen didn’t have the ability to refine oils, and the Paleo diet is supposed to be in line with what cavemen had access to in terms of food and drinks.

Is coconut oil good for dogs?

It’s considered safe to feed your dog coconut oil. If you give your dog too much coconut oil, it may cause diarrhea, so you should speak to your vet if you plan to add coconut oil to your dog’s diet or apply it to their skin.

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Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

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