Coconut and palm oils are popular kitchen ingredients and can be found in a variety of products, from cooking oils to cosmetics.
Though both come from tropical plants, their production methods and nutritional makeup aren’t the same.
Discover the differences between coconut oil vs. palm oil to better understand their roles in your diet and lifestyle.
What is palm oil?
Palm oil is produced from the pulp of the oil palm fruit. It’s composed of saturated, unsaturated, and polyunsaturated fatty acids.
This liquid fat absorbs fewer pesticides and chemical fertilizers than other oils, and it’s a great alternative to partially hydrogenated oils and other vegetable oils.
Two edible oils are derived from the African oil palm: palm kernel oil and palm fruit oil.
Palm kernel oil is extracted from the seed, or kernel of the oil palm fruit and is known for its firm texture and neutral flavor.
In contrast, palm fruit oil, also known as palm oil or crude palm oil, comes from the fleshy pulp of the fruit itself and is naturally reddish due to its carotenoid content.
The palm oil industry has earned a bad reputation over the years, falling behind competitors, such as olive oil, canola oil, and vegetable oil, because of the effects of palm oil production on the environment.
Farmers have to clear trees in tropical rainforests to produce effective amounts of palm oil. This can be detrimental to the forests and their wildlife.
If you add palm oil to your diet, ensure you find an eco-friendly and sustainable product.
Watch the video below to learn the benefits of palm and coconut oil.
Health benefits of palm oil
While palm oil may have a negative impact on the environment, it does have benefits for human health.
Below are a few potential nutritional advantages of consuming palm oil.
1. Supports healthy vitamin E levels
Emerging evidence points to the nutritional value of palm oil, particularly its vitamin E content.
A study published in Food Research International found that palm oil contains vitamin E in the form of tocotrienols, which offer strong antioxidant and anti-inflammatory benefits.1
These nutrients may help support brain function, heart health, and skin protection.
2. Rich in vitamin A
Palm oil contains beta-carotene and alpha-carotene, which are classified as pre-vitamin A.
This means the body must convert them into vitamin A, and a portion of that is transformed into retinol, the active form used by the body.
Vitamin A plays several vital roles in maintaining overall health.
“Vitamin A functions as an antioxidant, helping protect cells from damage caused by free radicals,” explains Dr. Berg. “This fat-soluble nutrient also supports the proper function of vital organs, including the heart, lungs, and kidneys.”
Beyond that, vitamin A contributes to skin repair and is crucial in maintaining healthy teeth, bones, soft tissue, white blood cells, the immune system, and mucous membranes.
3. Promotes heart health
According to the World Health Organization (WHO), cardiovascular disease remains a leading cause of death worldwide, with high cholesterol and inflammation as major risk factors.2
A study published in Nutrients examined the effects of palm oil enriched with plant sterols.3
The results showed that this combination helps balance total cholesterol and low-density lipoprotein (LDL) cholesterol, two key risk factors for cardiovascular disease, in adults with high cholesterol levels.
What is coconut oil?
Coconut oil is a natural, plant-based oil extracted from the meat of mature coconuts harvested from the coconut palm tree.
It’s solid at room temperature and has a creamy texture with a mild, sweet aroma.
Unlike many other oils, coconut oil is composed mainly of saturated fats, particularly medium-chain triglycerides (MCTs), which are metabolized differently than long-chain fats.
Because of this, it has gained popularity in both cooking and wellness circles for its versatility and stability under heat.
In culinary use, it adds a distinct flavor to baked goods, sautéed vegetables, and tropical dishes.
Beyond the kitchen, coconut oil is commonly found in skincare and haircare products due to its moisturizing properties.
Additionally, its long shelf life and resistance to rancidity make it a convenient staple in many households.
Health benefits of coconut oil
Aside from its various uses in cooking and personal care, unrefined coconut oil has been touted for its potential health benefits.
Here are a few of the reported advantages associated with coconut oil.
1. Rich in lauric acid
Coconut oils are a natural source of lauric acid (LA). In the body, it turns into monolaurin, which has been linked to various health benefits.
Research published in Cell Transportation found that LA is “useful to protect against microbial infection and control the balance and distribution of bacteria in human gut microbiota.”4
This can help boost the immune system and promote gut health.
2. Natural source of MCTs
Coconut oil is high in MCTs, which are a type of medium-chain fatty acid (MCFA).
Unlike long-chain fats, MCTs are more rapidly absorbed and transported to the liver, where they’re quickly converted into energy rather than stored as fat.
In some cases, they can be transformed into ketones, which the body can use as an alternative fuel source, especially during low-carbohydrate states.
MCTs may also support weight loss and boost heart health, as they’re rarely stored as fat.
3. 100 percent keto-friendly
Coconut oil is a valuable addition to Healthy Keto®, as it provides a quick source of energy in the form of ketones.
Moreover, it helps prevent insulin spikes and encourages the body to shift from burning sugar to burning fat for fuel.
Coconut oil can be used in various keto-friendly recipes, including fat bombs, which help promote satiety during keto and intermittent fasting (IF).
For added variety, you can incorporate it into low-carb spreads such as Keto-Friendly Nutella and Peanut Butter Sandwich, offering delicious, satisfying options while staying in fat-burning mode.
The truth about saturated fat
Palm and coconut oil are rich in saturated fatty acids, with palm oil containing about 50 percent and coconut oil an impressive 92 percent.
While the American Heart Association (AHA) has linked high saturated fat intake to an increased risk of coronary heart disease (CHD) and doesn’t recommend it as a primary fat source or cooking oil, a separate analysis presents a more nuanced perspective.
A study published in Atherosclerosis emphasizes that the overall quality and combination of foods in your diet matter more than fat content alone.5
This suggests that a balanced, nutrient-rich diet is essential for supporting heart health.
In this context, both saturated and unsaturated fats, when consumed appropriately, can contribute to a nutritious diet.
However, it remains critical to avoid partially hydrogenated oils, which contain trans fats known for their harmful health effects.
Trans fats have been linked to a higher risk of heart disease and aren’t recommended for consumption.
Key takeaways
Choosing between palm oil vs. coconut oil comes down to their individual benefits.
Palm oil is packed with antioxidant tocotrienols, known to promote heart and brain health. Meanwhile, coconut oil offers lauric acid, which is celebrated for its antimicrobial benefits and ability to support energy levels.
Although both palm and coconut oil contain saturated oil, the overall diet and combination of different types of food contribute to health outcomes.
FAQ
1. Is palm oil the same as coconut oil?
No, palm oil is made from the fruit of the oil palm, and coconut oil is made from the fruit of the coconut palm.
2. Is palm oil coconut-free?
Yes, palm oil doesn’t contain any coconut ingredients. It’s derived from the fruit of the oil palm tree.
3. Can coconut oil replace palm oil?
Yes, palm and coconut oil can be used interchangeably. However, they each have their unique health benefits and flavors. Palm oil is rich in antioxidants and contains a lower percentage of saturated fats, while coconut oil has been linked to heart health benefits and has a distinct flavor. It’s best to experiment and find which one works best for your needs.
4. What is the healthiest cooking oil?
Tropical oils, such as coconut and palm oil, provide numerous health benefits, such as being rich in antioxidants and keto-approved. Olive oil is also a great choice since it’s high in monounsaturated fats and has anti-inflammatory properties.
5. Which is better, palm oil or coconut oil?
Unrefined palm or virgin coconut oil can be better choices because they have been minimally processed and retain the most nutritional benefits.
6. Is palm oil healthy?
Yes, palm oil is a nutritious option. It’s composed of saturated, unsaturated, and polyunsaturated fats that contribute to a nutritious diet. However, choosing sustainably sourced palm oil is important as excessive production can lead to deforestation and harm the environment.
7. Can I cook with palm oil?
Yes, you can use palm oil to replace seed oils or solid fats in cooking and baking. Its high smoke point makes it suitable for frying and roasting at high temperatures without breaking down into harmful compounds.
8. Is coconut oil healthy?
Coconut oil is incredibly nutritious and has unique properties that contribute to health and longevity. It’s rich in medium-chain triglycerides (MCTs), supports ketosis, and promotes balanced cholesterol levels.
9. Do palm oil and coconut oil come from the same tree?
No, palm oil comes from African oil palms, and coconut oil comes from the fruit of coconut palms.
10. Can I have palm oil if I’m allergic to coconut?
Yes, palm oil consumption is safe since it doesn’t contain coconut.
11. Is there a difference between palm oil and palm kernel oil?
Palm oil is made from the pulp of the palm fruit, while palm kernel oils are made from the kernel.
12. What are the benefits of palm kernel oil?
Palm kernel oil is rich in vitamin E, which helps with skin health and hair regrowth. Its potent antioxidant content also plays a role in reducing inflammation.
13. What’s the difference between refined and virgin coconut oil?
Refined coconut oil has a higher smoke point and a milder flavor, making it a more popular choice for cooking. In contrast, virgin coconut oil is minimally processed; therefore, it retains more of its micronutrients.
