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Is Coconut Oil Healthy?

Sharon Palmer

There is so much buzz on coconut oil these days. That’s why I’m answering your top questions on whether coconut oil is a healthy addition to your diet. Read on to learn more about my best advice on coconut oil.

Question: Is coconut oil really healthy? –Cassie

Answer:

Many people think   coconut   oil   is healthy. It sounds healthy, because it makes you think of beaches and tropical locations. And it is “natural”, coming from a real plant food. In addition, coconut oil rode along on the coat tails of some research showing that medium chain triglycerides (MCTs) can help people burn energy and reduce weight.   Coconut   oil   is made up of 14% MCTs. Fast forward to today, and you will find numerous blogs and reports on the Internet claiming that coconut oil can cure HIV, cancer, and Alzheimer’s. But the evidence just isn’t there to back up these claims.

The bottom line is that   coconut   oil   is very high in saturated fats, which raise LDL cholesterol levels and increase the risk of heart disease. This is a well-founded consensus, which is the result of a body of research. It’s why organizations like the American Heart Association caution people to reduce their saturated fat intake levels.   Coconut   oil   is not the same thing as MCTs—it has only 14%, but the studies showing benefits were using 100% MCT in the research. There are much healthier fats you can consume.

The research is very consistent: The healthiest types of fats are mono- and poly-unsaturated, such as vegetable   oil   and olive   oil. These types of fats reduce LDL cholesterol levels, and increase good HDL levels. The goal should be to reduce saturated fats and increase unsaturated fats in the diet. This observation is very consistent in the scientific literature. Studies show that by doing this you can reduce your risk of cardiovascular disease by 30% (the same level as achieved by statins). In addition, extra virgin olive   oil   has compounds present that act as anti-inflammatory agents, which is why I recommend this type of fat as your number one choice.   I use it in salads, cooking, sautéing, roasting, grilling, and even baking. If you don’t like the flavor of olive   oil   in some dishes, you can turn to an expeller-pressed vegetable   oil.

I think it’s ok to use small amounts of   coconut   oil   within your “saturated fat budget” for the day. The AHA recommends a limit of about 13 g per day for a 2000 calories/day diet to reduce heart disease risk; the Dietary Guidelines recommends a limit of about 22 g per day for a 2000 calories/day diet. One tablespoon of   coconut   oil   has about 12 g of saturated fat. But remember, other foods are rich in saturated fat, such as meats and dairy products, so you may already be over your limit for the day. Occasionally, I use   coconut   oil   as part of a traditional recipe or for a treat. But I don’t recommend it as a regular choice of fat, and there is certainly not enough proof to think that coconut oil is a health tonic, as some propose!   If you are using it occasionally, look for virgin coconut oil, which is less refined.

And keep an eye out for   coconut  oil   in food products now—it is becoming more abundant and increasing the saturated fat levels in foods.

Eat and Live Well, Sharon

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

Should I Try a Keto Diet?
Do Turmeric and Hemp Prevent Cancer?
How Can I Make the Switch to a Vegan Lifestyle?

About Ask Sharon

As part of my program “Ask Sharon”, I am answering the top question of the month submitted through my   blog,   Facebook,   Twitter   or   Instagram   to answer here. You can even win a prize! Don’t forget to submit your burning nutrition question this month via my blog, or other social media.

Image: coconuts, Sharon Palmer, RDN

2 thoughts on “Is Coconut Oil Healthy?

    • Virgin means it’s extracted from the first press, thus it is higher in quality, and more flavorful. However, there are no regulations for coconut oil for “extra virgin” as there are for olive oil, so beware of packaging claims. Refined coconut oil has a milder flavor, and higher smoke point. Virgin processing means higher levels of bioactives are present in the oil, thus increasing the level of antioxidants.

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