Not too long ago I was asked an excellent question concerning coconut oil, and “butter, butter”:
I know that butter is better than oil when you must use it. How about coconut oil though? It’s suppose to stay unchanged heated to high temperatures, right? And it’s not animal fat so I thought it would be the better choice. What’s your take on it? -Maya
Awesome question, and a tricky question, at that.
Both butter and coconut oil are saturated fats, which means that they are capable of standing up to higher temperatures, as opposed to Monounsaturated fats and Polyunsaturated fats.
Examples of saturated fats are:
“fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk” –American Heart Association. It is also found in a few plant based foods, like palm oil, palm kernel oil, and coconuts. One of the major differences between an animal-derived saturated fat, and plant-derived saturated fat, is that animal fats, contain cholesterol, and plant fats do not. Generally speaking, most saturated fats are grouped together, and thus, are all given a terrible reputation. (They should not be grouped together).
Really though, what it all comes down to, is HOW THE BODY BREAKS DOWN THE FAT. Whether it be an animal fat, or a cholesterol-free, cookie, made with soybean oil*, if the body cannot assimilate the nutrients, break it down, and get rid of the waste… then it will place unwanted distress on the body.
*I do not like soybean oil, which is a whole other discussion.
Saturated fats are not all created equally. There are short, medium, and long-chained saturated fatty acids. One short-chained fatty acid is butyric acid– it is commonly known to give butter its distinctive taste. Short-chained fatty acids are more easily broken down than longer-chained fatty acids. Butyric acid can also help the digestive system, as it fuels cells in the large intestine. Butyric acid is one of the saturated fatty acids, present in butter.
If interested in the further breakdown of fatty acids in butter, check out this cool chart, thanks to webexhibits.org.
Coconut Oil.
Coconuts are mostly comprised of medium-chained fatty acids. So… technically speaking, it should be harder to break down than a shorter-chained fatty acid. Also, this means that they are capable of standing up to very high temperatures (higher than butter).
But! And there is a BIG but here… RAW coconut oil, can be much more readily broken down than:
1. a dairy product, and
2. a pasteurized dairy product (or heated fat)– so it can be difficult to compare the two. (and unless you are churning your own butter, it has already been heated, i.e. pasteurized).
High quality raw fats, in general, like those found in cold-pressed olive oil, flax oil, raw coconut oil, and coconut butter, are all significantly easier for the body break down than any animal fat, processed, pasteurized, or not.
Raw fat is easier to break down that any cooked fat. period.
However, when heat comes into play, I have found that some clients are better able to digest foods*, that have been lightly sauteed, in a small amount of organic butter, than they do when they have cooked their meal in coconut oil. This could be a combination of the butyric acids, aiding in the act of digestion, in addition to the fact that the fatty acids are shorter in length, than that of coconut oil, or coconut butter. It could also be that one tends to use more coconut oil, than butter, when cooking, which would increase the amount of cooked fat the body must process. (The more cooked fats you use, the more difficult it is for your body to breakdown, and digest).
*Often time, however, clients that like their butter, still eat a bit of fish (this was me), and thus, I find that butter and fish combine better, than a fish that has been cooked in coconut oil. If one is searing, or cooking fish, or an animal product, like chicken, or eggs, I would suggest using the organic butter over coconut oil. This is because, I find it best to cook with “like” products. Animal fat (butter) + Animal protein (Fish, Chicken, Eggs…), will combine better than a coconut oil (dense plant fat)… which I think should be used on other “plants” i.e. vegetables, sweet potatoes, etc.
Regardless, Coconut oil is always the more animal, and environmentally friendly, option. Additionally, when one starts to consume butter on a regular basis, skin problems, and digestion issues sometimes arise. I believe this is true of any excess of cooked fats (or proteins, for that matter). I am a big fan of coconut products. I highly suggest using a high-quality coconut product, that has not been refined, like the Artisana product line.
Additionally, I would recommend raw coconut oil/butter, as a much better substitute for, and a equally delicious way to to flavor steamed vegetables, baked sweet potatoes, etc. without having to use animal products. Spread it on, as you would butter (albeit, it is more difficult to spread).
I have given this tip before, but it is so great… that I am going to give it again…
HEALTHY TIP: This is my favorite sauteing tip… I lightly steam whatever vegetable, I am to be serving, in a pot with an inch of vegetable broth. When the vegetable is just barely tender, and al dente, if you will, I then toss them in their sauteing pan, along with the organic butter, or coconut oil. They need much less cooking time… sometimes even under 60 seconds… and your guests will never know the difference 
.
What is your opinion of cooking with coconut oil, vs. organic butter? Do you find your body like one over the other? What do you use when cooking?
I love your cooking tip about how to saute vegetables by steaming them first! It can be frustrating to saute vegetables because they take a long time to cook throughly and I constantly have to add more oil/butter/whatever or water to the pan. This way I can use less fat and density while still cooking up a great saute for myself and my dad, who still uses butter!
I bake with coconut oil and love it, although I am yet to really cook with it. But I don’t cook with butter either, I only really cook with organic olive oil. I will give coconut oil a try very soon though, especially in dishes like curries where it would really add to the flavor!
[...] Saturated Fats: Cooking with Coconut Butter or Butter? « Diary of a Nutritionist [...]
Hello to Miss Twenty-Something Nutritionist,
I am happy to meet and know you. I am Gary with many years in seeking optimal health. I have learned so much over the years in seeking, that now I teach others and currently specialze in an all-natural antifungal program as indicated in the above website. However, time, trail and error open doors of understanding and though, I know little about you, you possess something special. Knowledge is as good as is the mind receiving it. Knowledge with time creates maturity, and though you are young, there is a sense of a strong internal quest for truth that not all professionals have. I enjoy those with right understanding who are teachers of good, whereas most are product sellers for profit. I believe in sharing the truth, because knowledge is the key to acquiring the truth, but acting upon it is not always as easy and most products are not as important as is the general care for yourself and others through proper diet. If the foundation is strong, additional supports are not usually needed. Sorry to get carried away. I do that sometimes. I have a feeling you are a good listener. (smile). My question is regarding coconut. I live primarily on raw foods, particularily organic fruits. However, an abundance of good fruits in this day and age, even though they are classified as organic, are not all that great and leave an uncertaintly that they can sustain you in a well nourished manner. Therefore, after many years of trying and learning, I find eating coconut is good. I do not have the time to buy coconuts and break them open and eat or juice the meat within. There is a product in Whole Foods Market by Native Forest called Classic Organic Coconut Milk in a 13.5 oz can. It is mildly diluted with water and has added a little guar gum for thickening. Two ounces contains 48 grams of saturated fat and one gram of protein. I am familiar with Artisana products. (I have tryed and still use their nut butters like raw, organic cashew butter). This coconut milk is quite tasty and I mix it in with my afternoon drink of fresh juiced pineapple. I have organic orange/strawberry juice for breakfast, organic undiluted goji and acai juice from Genesis for lunch, pineapple/coconut juice at 3:00 and a fruit or vegetable salad for dinner. It is known that all coconut that comes into this country has to be pasturized. I am not sure of the temperature or time involved according to law. I have had no meat or eggs for most of my life, but have until recently been eating some raw goats milk and some raw cheeses. They bother me, so I have given them up. Therefore, the need for some fat in my diet such as coconut to maintain my weight. Was a body builder when younger. I am sure there is no cholesterol or triglyceride buildup in my circulatory system and I wish to keep it that way. What do you think, considering my diet and desire for optimal health, will be the effect, pro or con, good or bad, of pasturized orgranic coconut milk on my system? I take in at this time four ounces of coconut milk per day, mixing it with the fresh pineapple juice and is the only time I use it. That is approximately 96 grams of saturated fat. I cook only steamed vegetables once in a while. Most of what I eat is raw and I never cook fats of any kind. Again, do you think this type of coconut milk would be acceptable for someone like me, or ? Really appreciate your input. I could have asked Dr Mercola, but preferred you instead. Thanks much for your time. Sorry to take up so much of it. I bet your time is as precious as you are………… Gary
Gary,
Thank you for your kind words.
While fresh coconut meat would be ideal, if you feel good drinking this product, then it should not harm you. Especially since you have such a clean diet, it sounds like. I am however, not a large fan of canned items, and would suggest the coconut butter product by Artisana instead- but in the grander scheme of things, your canned beverage is I am sure, fine. I do love Artisana’s “fresh,” high quality, raw coconut butter though. I would prefer it. I have not used this product in smoothies, but I do use it to make a wonderful latte. If it is fat you are concerned about, then I would suggest supplementing avocados. They are naturally creamy and mix well with bananas- in regards to smoothies. They would be another outstanding, delicious and easy way to receive saturated fat. Of course, you already knew this information
Enjoy your smoothies!
I am making a sunken apple cake and wish to substitute coconut oil for the butter. Is there a way to figure out how much coconut oil to use? Is it an equal exchange? Must I use some butter anyway? Thanks so much.
I wish I could help. The girls at http://www.pure2raw.com are pros.
I prefer milk butter because its easy to find and possible to find butter from grass fed cow(i live in turkey)
Ps: i follow paleo diet