Discover Coconut New Zealand | Coconut oil v other oils
  • Discover Coconut Oil
  • Discover Coconut Oil
  • Discover Coconut Oil

Coconut oil vs other cooking oils

Coconut oil is an extremely valuable food nutritionally and it is easy to make it a very enjoyable part of your diet.  Many people often ask for advice on which oils are best to have in the kitchen. Of course not everyone has the same nutritional needs or food preferences, but as a general rule, olive oil is fantastic for cold or low-moderate heat dishes, omega -3 oils from seafood and nuts are a must and coconut oil for high heat cooking or baking is fantastic.  These oils will provide a nutritionally balanced fat intake. Just remember, everything in moderation... except vegetables, fish and laughter. 

Our message is not to only use coconut oil in your diet, but as part of a healthy diet.

A healthy diet:

  • Is rich in vegetables and fruit, includes protein from nuts, grains, fish, eggs and or meat.
  • Balanced between food intake and physical activity to maintain a healthy weight
  • Contains as many whole, unprocessed foods as possible, with organic being best if possible.
  • Limits intake of refined sugar, alcohol
  • Has a balance of polyunsaturated essential fatty acids, monounsaturated fats and saturated fats, with avoidance of trans fats and oils from processed foods or take-aways.

Canola Oil

  • Canola is an oilseed crop that was developed from traditional rapeseed by Canadian plant breeders during the 1970's. It is grown widely across Canada, several European countries, and Australia, and to a lesser extent in the United States.
  • Canola is distinguished from traditional rapeseed by the greatly reduced levels of the fatty acid, erucic acid and anti-nutritional compounds called glucosinolates. These alterations have led to the widespread use of canola oil in Canada and today it is the most popular all-purpose vegetable oil.
  • Canola oil is sold as salad and frying oil and is also used in margarines, shortenings and in prepared foods that contain vegetable oil (such as baked goods, potato chips, french fries, etc.). Canola oil accounted for approximately 78% of total Canadian production of edible oils in 1996 (Statistics Canada, 1996).
  • Canola oil is the newest oil on the major commercial market.
  • Canola oil has a high sulphur content and does go rancid easily
  • Baked goods with canola oil can go mouldy and rancid easily
  • Omega 3 fatty acids in canola oil can be transformed into trans fatty acids in the deodorising process.
  • Canola oil has been shown to cause heart lesions if the diet is low in saturated fat.  (Kramer, Lipids 1982)
  • Canola oil,which is widely touted as the healthiest oil of all, has problems as well. Consumption of Canola has been linked with vitamin E deficiency as well as growth retardation. For this reason, Canola oil is not allowed to be used in the manufacture of infant formula.

The oils used for making margarine are also among the Big Four genetically modified crops – soy, corn, rapeseed / Canola and cotton.

Adulterated oil is usually no more serious than passing off inferior, but safe, product as superior olive oil, but there are no guarantees. Almost 700 people died, it is believed, as a consequence of consuming rapeseed oil adulterated with aniline intended for use as an industrial lubricant, but sold in 1981 as olive oil in Spain (see toxic oil syndrome)

Riding, Alan (1989-05-21). "Trial in Spain on Toxic Cooking Oil Ends in Uproar".The New York Times(H. J. Raymond & Co.).

Olive oil

  • 75% monounsaturated, 13% saturated.
  • Great for salads and moderate temperature cooking due to relatively stable monounsaturated oils.
  • Extra virgin is also high in antioxidants.
  • Olive oil is a healthy oil but don’t overdo –the long chain fattuy acids are more likely to contribute to buildup of body fat than short and medium chain fatty acids.
  • Olive oil contains a wide variety of valuable antioxidants that are not found in other oils. There is a large body of clinical data to show that consumption of olive oil can provide heart health benefits such as favourable effects on cholesterolLDLoxidation, and that it exerts anti-inflammatory, antithrombotic, antihypertensive as well as vasodilatory effects both in animals and in humans.
  • Additionally, Olive oil protects against heart disease as it controls the "bad" levels of LDL cholesterol and raises levels of the "good" cholesterol, HDL. 

Safflower, corn, sunflower, soybean and cottonseed oils

  • 50% Omega 6 polyunsaturated oils and, except for soybean oil, only minimal amounts of omega -3 oils.   (Ratio of omega 6:3 oils of 2:1 for health)
  • Increasing research of health dangers associated with excess omega 6:3 ratio.
  • Use of these oils should therefore be limited.
  • Unstable oils with heat or storage. Easily become rancid.

Sesame oil

  • 42% monounsaturated, 15% saturated and 43% omega-6.
  • Similar in composition to Peanut oil.
  • Can be used in frying because contains unique antioxidants that are not destroyed by heat.
  • High percentage of omega 6 mitigates exclusive use.

Beef and mutton tallow

  • 50-55% saturated, 40% monounsaturated and small amount polyunsaturates.  Suet is the fat from the peritoneal cavity which is 70-80% saturated.
  • Very stable fats for frying/cooking. Valued in traditional diets for health benefits.
  • Good source of antimicrobial fatty acids.


  • = pork fat. 40% saturated, 48% monounsaturated, 12% polyunsaturated,  omega 3:6 ratio depends on what the pigs have eaten. Good source of vitamin D. Stable oil for cooking.

Chicken fat

  • 31% saturated, 49% monounsaturated, 20% polyunsaturated, most of which is omega -6 oils
  • considered inferior for cooking cf duck/goose fats. Kosher.

Duck and goose fat

  • 35% saturated, 52% monounsaturated, 13% polyunsaturated
  • The fats are quite stable and highly prized in Europe for frying

Flaxseed oil

  • 9% saturated, 18% monounsaturated, 16% omega-6 and 57% omega -3
  • Great to balance dietary omega6:3 ratio.
  • New extraction and bottling methods have minimised rancidity problems
  • A very delicate oil, which should never be heated. Should be eaten in small amounts in salads/cold foods.