Because of its mild tropical flavor and capacity to withstand high heat, pure coconut oil is a common cooking oil. It's perfect for adding to smoothies, baking, and sautéing. Virgin coconut oil keeps more of its healthy nutrients and compounds than processed oils do. Because of its saturated fat level, it should be used sparingly even if it gives food depth and fragrance. It is particularly popular as a plant-based substitute for butter or lard in vegan and paleo diets.