How Bad Is Hydrogenated Coconut Oil? The Complete Health Breakdown

December 4, 2025 •

3 min read

In 2018, the U.S. Food and Drug Administration banned partially hydrogenated oils (PHOs) from food products due to the health dangers posed by trans fats. This policy decision directly addresses how bad is hydrogenated coconut oil, particularly its partially hydrogenated form, and serves as a crucial warning for consumers about its serious health implications.

Quick Summary

This article explores the health risks of hydrogenated coconut oil, differentiating between dangerous partially hydrogenated oil and fully hydrogenated oil. It covers the link to trans fats, effects on cholesterol levels, and the comparison with natural virgin coconut oil. The piece also provides guidance on reading labels and choosing healthier alternatives.

Key Points

Partial Hydrogenation is Dangerous: Partially hydrogenated coconut oil creates artificial trans fats, which are extremely harmful to heart health by raising LDL and lowering HDL cholesterol.
FDA Banned PHOs: Due to severe health risks, the FDA banned food manufacturers from adding partially hydrogenated oils to food products in 2018.
Fully Hydrogenated Oil is Still Saturated Fat: While fully hydrogenated coconut oil does not contain trans fats, it is still very high in saturated fat and should be limited as part of a healthy diet.
Read Labels Carefully: Be aware of food products labeled with "0g trans fat," as they can still contain trace amounts. The best defense is to check the ingredients list for 'hydrogenated' oils.
Opt for Healthier Alternatives: For healthier cooking and baking, choose oils like olive, avocado, or canola, or use virgin coconut oil in moderation over industrially hydrogenated versions.
Healthiest Choice is Least Processed: The most natural and beneficial version is virgin coconut oil, which avoids the chemical alterations of hydrogenation, though its saturated fat content still merits moderation.

What is Hydrogenation and Why is Coconut Oil Processed?

Hydrogenation is a chemical process that adds hydrogen to liquid fats to make them solid or semi-solid at room temperature. This process is used by food manufacturers to increase product shelf life and improve texture, particularly in baked goods and spreads. While natural coconut oil is already solid at cooler temperatures, hydrogenation can be used to further improve its stability for industrial or specific textural uses in processed foods. The hydrogenation process can result in either partially or fully hydrogenated oil, with significant differences in health implications.

The Serious Dangers of Partially Hydrogenated Coconut Oil

Partially hydrogenated oils (PHOs) are a major source of artificial trans fats, posing a significant health risk. Partial hydrogenation converts some unsaturated fats in coconut oil into trans fats. These trans fats are detrimental to cardiovascular health, as they increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol. Consumption of artificial trans fats is linked to an increased risk of heart disease, stroke, inflammation, obesity, and insulin resistance. Due to these risks, the FDA has banned the addition of PHOs to food, and international bodies like the WHO advise against industrial trans fats.

The Difference: Partially vs. Fully Hydrogenated Oil

Understanding food labels is key. Partially hydrogenated oils are banned, but fully hydrogenated oils are not. Full hydrogenation saturates all double bonds in fat molecules, preventing the formation of trans fats. While fully hydrogenated coconut oil is trans fat-free, it is still a saturated fat, and health experts recommend limiting saturated fat intake. It is commonly found in processed foods that are often high in calories, sugar, and salt. Reducing intake of processed foods helps limit exposure to both types of hydrogenated oils.

Why Processed Food Manufacturers Still Use Hydrogenated Fats

Manufacturers use hydrogenated fats for several reasons:

Cost: Hydrogenated vegetable oils are often cheaper than alternatives.
Shelf Life: They are more stable and resistant to spoilage, extending product shelf life.
Texture and Flavor: They contribute to desirable texture and flavor in processed foods.
Cooking Stability: They can withstand higher, repeated heat, beneficial for commercial frying.

Avoiding Hydrogenated Oil in Your Diet

Avoiding hydrogenated oils involves carefully reading ingredient lists for 'hydrogenated' or 'partially hydrogenated'. Even products claiming "0g trans fat" can contain small amounts per serving (under 0.5 grams), which can accumulate. Focusing on whole foods and scrutinizing labels are the best strategies.

Healthier Oil Alternatives to Hydrogenated Oil

Consider these heart-healthy alternatives for cooking and baking:

Olive Oil: Excellent source of monounsaturated fat for sautéing and dressings.
Avocado Oil: Mild flavor and high smoke point, suitable for high-heat cooking.
Canola Oil: Versatile and neutral, good for baking, frying, and sautéing.
Ghee or Butter: Saturated fats, but free of artificial trans fats; use in moderation.

Comparison of Coconut Oil Types


Feature	Virgin Coconut Oil	Partially Hydrogenated Coconut Oil	Fully Hydrogenated Coconut Oil
Processing	Minimally processed, cold-pressed	Industrial chemical alteration with high heat	Industrial chemical alteration with high heat
Trans Fats	Negligible, naturally occurring	Contains artificial trans fats	Negligible, no artificial trans fats
Saturated Fat	High content (82%)	High content	Very high content
Health Risk	High saturated fat, limit intake	Severe risk of heart disease; should be avoided	High saturated fat, limit intake
Usage	Cooking, baking, topical use	Banned from use in foods by FDA	Industrial food processing

Conclusion: The Final Verdict on Hydrogenated Coconut Oil

In conclusion, partially hydrogenated coconut oil is harmful due to artificial trans fats, increasing bad cholesterol and heart disease risk, and should be avoided entirely. While fully hydrogenated coconut oil lacks trans fats, it is still a saturated fat, often found in unhealthy processed foods. Healthier options include less-processed oils like virgin coconut oil (in moderation) or unsaturated fats like olive or avocado oil. Reading labels and choosing whole foods are vital for cardiovascular health. Learn more about eliminating industrial trans fats from the World Health Organization: WHO Trans Fats Fact Sheet.

Frequently Asked Questions

The primary health risk comes from partially hydrogenated coconut oil, which contains artificial trans fats. These trans fats raise 'bad' LDL cholesterol, lower 'good' HDL cholesterol, and significantly increase the risk of heart disease and other health issues.

Fully hydrogenated coconut oil does not contain trans fats, but it is a saturated fat. While not as dangerous as partially hydrogenated oil, health experts still recommend limiting its intake as part of a healthy diet.

You can identify it by reading the ingredient list on the food label. Look for the terms 'hydrogenated oil' or 'partially hydrogenated oil'. Products labeled '0g trans fat' may still contain small, legally permissible amounts per serving, so checking the ingredients is crucial.

Better alternatives include liquid plant-based oils like olive, avocado, canola, or sunflower oil, which are high in healthy monounsaturated and polyunsaturated fats.

Manufacturers used hydrogenation to create semi-solid fats that were cheaper than butter, extending the shelf life and providing a more stable texture to processed foods and spreads.

Virgin coconut oil is unrefined and extracted without high heat or chemicals. Hydrogenated coconut oil, on the other hand, is industrially processed to add hydrogen atoms, altering its structure and stability.

Both partially and fully hydrogenated oils are high in saturated fats. The key health difference is the presence of artificial trans fats, which are only formed during the partial hydrogenation process.

The use of partially hydrogenated oils is banned in many countries, including the US, for food applications. However, fully hydrogenated oils, which are trans fat-free but still high in saturated fat, are still used in some food and cosmetic products.