Coconut Oil:  Super Food or Super Fad???

Coconut Oil:  Super Food or Super Fad???

Edna Cox Rice, RD, CSG, LDN

Endless claims tout this tropical oil’s health benefits, a cure-all for everything from Alzheimer’s, Heart Disease, boosts the immune system, promotes weight loss, and slows the aging process.  Despite the extra cost, $12.00 – $18.00 per pint of extra virgin coconut oil, it is becoming a household staple used in everything from smoothies to butter.   Should you sign up for an oil change???  Not so fast.

A 2016 survey found 72% of Americans think coconut oil is healthful.  Only 37% of nutrition experts surveyed agree. The evidence of coconut oil being super-healthful is not convincing. Research is more sound and established in backing the health benefits of unsaturated fatty acids.

The Anatomy of Coconut Oil

Coconut oil is made by pressing the fat from the white “meat” inside the giant nut.  Some coconut oil products are referred to as “virgin” coconut oil.  Unlike olive oil, there are no industry standards that define “virgin” coconut oil.  The term has come to mean that the oil is generally unprocessed.

Pure virgin coconut oil, containing no hydrogenation (not chemically treated) contains 92% calories from saturated fat, the highest amount of saturated fat of any fat.  In comparison, the calories in olive oil are 14% saturated fat and in butter are 63% saturated fat.  One tablespoon of coconut oil contains 117 calories, 14 fat grams – of which 12 grams are saturated fat, and has no vitamins or minerals.

Most saturated fats are solid at room temperature, found in animal products – meat, poultry, and dairy, and contain cholesterol.  Tropical oils – palm, palm kernel and coconut oils are saturated fats but may be solid, semi-solid, or liquid depending on the room temperature and do not contain cholesterol.  Coconut oil’s saturated fats are a different composition consisting primarily of medium-chain triglycerides, or MCT’s.  Unlike other saturated fats, coconut oil contains no trans-fats.

In the past, it was widely used in movie popcorn, candy bars, and commercial baked goods but was phased out because of consumer opposition to unhealthy tropical oils. 

Health Benefits

Is it heart healthy?

The American Heart Association recommends limiting saturated fat intake to no more than 13 grams daily. The amount in one tablespoon of coconut oil.  The effect on cholesterol levels is still being studied.  Limited research shows that coconut oil raises HDL (good) cholesterol levels and increases LDL (bad) cholesterol levels.

Does it prevent and treat diabetes?

There is no direct evidence that coconut oil increases insulin sensitivity or can be beneficial in preventing and treating diabetes.  The American Diabetes Association recommends limiting the use of coconut oil because of the high saturated fat content.

Can it reverse Alzheimer’s disease?

A University of Oxford study suggests the positive effects of coconut oil with Alzheimer’s and dementia patients although temporary, short-term benefits have been observed.  Research supports the theory that ketones, byproducts of the breakdown of fats in the body, play an important role in brain health.  The research supporting the benefits in brain health is limited.

Does it promote weight loss?

Coconut oil, a source of medium-chain triglycerides (MCT), is not stored in the body as fat as readily as other oils with different chemical composition, containing long-chain triglycerides (LCT).  MCTs boost metabolism and satiety possibly resulting in weight loss.  But at 117 calories per tablespoon, using lots of coconut oil isn’t a good way to cut calories.

Does it fight infections?

Lauric acid, the main saturated fat in coconut oil, contains antibacterial, antimicrobial, and antiviral properties.  It has been used as a skin moisturizer, to treat eczema and psoriasis.  Numerous skin and hair care products contain coconut oil.  Coconut oil used in cosmetic products is safe for use by most individuals.


How to incorporate coconut oil into your diet

Unlike other oils, coconut oil has a shelf-life of two years.  It is best used for baking because of the lightly sweet flavor and is a good substitute for butter or shortening. It works well as a plant-based ingredient for vegan recipes.

Bottom Line

The jury is still out as to the benefits of the super-health claims of coconut oil. It should not be off-limits; it is a is better choice than butter and trans fats.  Remember your overall eating pattern and lifestyle are important in disease prevention and achieving good health.  It’s better to eat a variety of foods rather than concentrate on individual foods to optimize good health.