In recent years, the popularity of coconut and particularly coconut oil has soared because of touted health benefits. Fueling the coconut oil trend, celebrity endorsements have claimed the ingredient to help blast away belly fat, curb appetite, strengthen the immune system, prevent heart disease, and stave off dementia and Alzheimer’s disease. A survey found that 72% of Americans rated coconut oil as “healthy,” though only 37% of nutrition experts agreed. [1] Coconut oil is popular in several trending diets including ketogenic and Paleo diets.
As consumer demand for plant-based foods increases, coconut oil has become a popular fat choice for its rich flavor with a mild coconut aroma.
Source Of
Coconut oil is 100% fat, 80-90% of which is saturated fat. This gives it a firm texture at cold or room temperatures. Fat is made up of smaller molecules called fatty acids, and there are several types of saturated fatty acids in coconut oil. The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown in research to raise harmful LDL levels. Also present in trace amounts are monounsaturated and polyunsaturated fats.
In recent years, coconut oil has been touted as beneficial for heart health. That’s because some evidence suggests it may lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.
However, evidence on the effects of coconut oil on blood cholesterol levels is conflicting.
Further research has determined that it may actually significantly increase LDL (bad) cholesterol levels — which increases the risk of heart disease.
One possible explanation for the contradictory results could be differing methods between studies. For example, some studies compare the effects of coconut oil with other sources of saturated vegetable fats, while others compare it with saturated animal fats — such as butter.
Compared with vegetable fats, coconut oil increases both LDL (bad) and total cholesterol levels to a greater extent. However, this increase is smaller compared with that of butter.
An increase in HDL (good) cholesterol levels actually reduces the risk of heart disease, so you might think that the increase in HDL from coconut oil could be beneficial.
However, the American Heart Association (AHA) has determined that increases in HDL caused by diet or drug therapy do not appear to be directly linked to changes in the risk of heart disease.
So, the increase in LDL (bad) cholesterol levels outshines the benefits. That’s why the AHA advises against using it for heart health.
This doesn’t necessarily mean that you should avoid coconut oil altogether. Simply try to limit its intake within the current recommendations for saturated fat intake, which is less than 10% of your total calories per day.
There’s conflicting evidence on the benefits of coconut oil for heart health. However, the AHA advises against consuming it to reduce your risk of heart disease. Try to limit your intake to 10% of your daily calorie intake.
Coconut Oil and Health
- Many of the health claims for coconut oil refer to research that used a special formulation of coconut oil made of 100% medium-chain triglycerides (MCTs), not the commercial coconut oil most available on supermarket shelves. MCTs have a shorter chemical structure than other fats, and so are quickly absorbed and used by the body. After digestion, MCTs travel to the liver where they are immediately used for energy. The theory is that this quickly absorbed form promotes satiety and prevents fat storage. Coconut oil contains mostly lauric acid, which is not an MCT. Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids. So the health benefits reported from a specially constructed MCT coconut oil that contains medium-chain triglycerides other than lauric acid cannot be applied directly to commercial coconut oils. [2]
- Although epidemiological studies find that groups of people who include coconut as part of their native diets (e.g., India, Philippines, Polynesia) have low rates of cardiovascular disease, it is important to note that many other characteristics, dietary and other, could be explanatory. Also, the type of coconut they eat is different than what is used in a typical Western diet. These groups do not eat processed coconut oil, but the whole coconut as coconut meat or pressed coconut cream, along with an indigenous diet of foods rich in fiber and low in processed and sugary foods. [2]
- A literature review on the use of coconut products (oil, milk, flesh, or cream) included 21 observational and clinical studies. [2]
- The epidemiological studies observed people from Samoa, the Philippines, New Zealand, and New Guinea consuming whole coconut as part of their traditional diets. Overall their diets were similar: coconut flesh and milk, fresh fruit, vegetables, and fish. Studies found that those who ate higher amounts of coconut oil had increased beneficial HDL cholesterol levels but also increased total cholesterol and triglycerides.
- Eight small short-term clinical trials lasting from 5-8 weeks with a range of 9-83 participants were examined with an intervention of a coconut oil diet. When compared with a butter or unsaturated fat (olive or safflower oil) diet, coconut oil raised total cholesterol, HDL, and harmful LDL levels more than unsaturated oils, but not more than butter. Coconut oil was also found to raise total and LDL cholesterol to a greater or similar degree as other saturated fats like beef fat and palm oil.
- The authors concluded that because of coconut oil’s effects on raising blood cholesterol including harmful LDL and in some cases triglycerides, and because its cholesterol-raising effects were comparable to other saturated fats, the oil should not be viewed as a heart-healthy food and should be limited in the diet.
- In a meta-analysis of 16 clinical trials, coconut oil was found to increase both LDL and HDL cholesterol levels in participants, compared with nontropical vegetable oils (e.g., sunflower, canola, olive). [3] Coconut oil increased total cholesterol by about 15 points, LDL by 10 points, and HDL by 4 points. Coconut oil also increased these values when compared with another tropical oil, palm oil: total cholesterol increased by about 25 points, LDL by 20 points, and HDL by 3 points. The analysis did not find that coconut oil versus other vegetable oils had any significant effect on body weight, waist circumference, or body fat percentage.
- The American Heart Association (AHA) issued a scientific advisory statement in 2017 to replace saturated fats (including coconut and other tropical oils) with unsaturated fats. Based on a review of seven controlled trials, coconut oil was found to raise harmful LDL cholesterol levels. The AHA advised against the use of coconut oil, and suggested limiting all saturated fat. For those at risk for or who have heart disease, they advise no more than 6% of total calories from saturated fat, or about 13 grams based on a 2000-calorie diet. One tablespoon of coconut oil comes close to that limit at about 12 grams of saturated fat. [4]
- Coconut oil contains as many calories and total fat as other fat sources, about 120 calories and 14 grams of fat per tablespoon. Coconut oil has a unique flavor and is best used in small amounts as a periodic alternative to other oils in baking and cooking, in context of a healthy eating pattern.
Purchase and Storage
Coconut oil is made by pressing fresh coconut meat or dried coconut meat called copra. Virgin coconut oil uses fresh meat, while refined coconut oil typically uses copra. Unlike olive oil, the terms “virgin” and “extra virgin” are not regulated with coconut oil. There is no difference in products labeled with these terms.
- Virgin or Extra Virgin (interchangeable terms): If using a “dry” method, the fresh coconut meat of mature coconuts is dried quickly with a small amount of heat, and then pressed with a machine to remove the oil. If using a “wet” method, a machine presses fresh coconut meat to yield milk and oil. The milk is separated from the oil by fermentation, enzymes, or centrifuge machines. The resulting oil has a smoke point of about 350 degrees Fahrenheit (F), which can be used for quick sautéing or baking but is not appropriate for very high heat such as deep-frying. You may also see the following terms on labels of coconut oil:
- Expeller-pressed—A machine presses the oil from coconut flesh, often with the use of steam or heat.
- Cold-pressed—The oil is pressed without use of heat. The temperature remains below 120 degrees F; this is believed to help retain more nutrients.
- Refined: The copra is machine-pressed to release the oil. The oil is then steamed or heated to deodorize the oil and “bleached” by filtering through clays to remove impurities and any remaining bacteria. Sometimes chemical solvents such as hexane may be used to extract oil from the copra. The resulting oil has a higher smoke point at about 400-450 degrees F, and is flavorless and odorless.
- Partially Hydrogenated: The small amount of unsaturated fats in coconut oil is hydrogenated or partially hydrogenated to extend shelf life and help maintain its solid texture in warm temperatures. This process creates trans fats, which should be avoided.
Store coconut oil in a cool dark location in a sealed container or in the refrigerator. The shelf life will vary, depending on the type of processing and how it is stored. Refined coconut oil generally lasts for a few months, whereas virgin coconut oil may last for 2-3 years if stored properly away from heat and light. Signs of spoilage include mold, a yellow tint, or “off” odors or flavors.
Make
Coconut oil has a melting point of 78 degrees F. If the oil liquefies on a very warm day, stir well before using.
- When substituting coconut oil for butter or vegetable shortening, use 25% less coconut oil than the amount of butter listed in the recipe due to its higher percentage of fat solids. Use refined coconut oil if you do not want a coconut flavor.
- Sauté vegetables in one tablespoon of virgin coconut oil to vary the flavor.
- Add a tablespoon of virgin coconut oil to sauces and curries to enhance flavor.
Coconut oil is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat.
In general, saturated fats are divided into three subgroups, each of which has different effects in your body. These subgroups are:
- Long-Chain
- Medium-Chain
- Short-Chain
Scientists are studying medium-chain triglycerides (MCTs), including those found in coconut oil, for their potential health benefits.
For instance, some evidence shows that consuming MCTs may increase the number of calories your body burns. In doing so, it may help promote weight loss.
Since the fats in coconut oil are 65% MCT, it may have fat-burning properties that are similar to pure MCT oil.
However, there’s currently no good evidence to say that eating coconut oil itself will increase the number of calories you burn.
In fact, studies on MCT’s weight loss potential even call for caution when interpreting results because larger and higher-quality studies are still needed.
While MCTs may increase how many calories you burn, keep in mind that coconut oil is very high in calories and can easily lead to weight gain if you consume it in large amounts.
Researchers have found that consuming a type of saturated fat in coconut oil, called MCTs, may increase the number of calories you burn. However, it’s still unclear if coconut oil itself has this effect.
The MCTs in coconut oil provide a quick supply of energy.
When you eat long-chain triglycerides (LCTs), the fat molecules are transported through your blood to tissues that need them, such as muscle or fat tissue.
On the other hand, MCTs go straight to your liver and become a rapid energy supply in much the same way as carbs — your body’s preferred source of energy.
In fact, MCTs have been long used in sports nutrition products for athletes who need a source of energy their body can absorb and use fast.
Coconut oil is high in MCTs, which your body metabolizes differently than LCTs. MCTs provide a rapid energy source that your body can absorb and use faster than other types of saturated fat.
Coconut oil has antimicrobial and antifungal properties due to its MCT content — specifically, lauric acid.
Lauric acid is a fatty acid that makes up about 50% of the MCTs in coconut oil.
Research suggests it may have antimicrobial effects against disease-causing microorganisms, such as:
- Staphylococcus aureus
- Streptococcus mutans
- Streptococcus pyogenes
- Escherichia coli
- Helicobacter pylori
Studies show that lauric acid may act as a bacteriostatic agent. This is a substance that prevents bacteria from multiplying without killing the bacteria.
It may also act as a bacteriocidal agent, which destroys some bacteria.
In addition, it may also inhibit the growth of microorganisms that are harmful to plants.
Lauric acid in coconut oil may have antimicrobial properties against a variety of harmful microorganisms.
One interesting feature of MCTs is that they may help reduce food intake.
This may be related to how the body breaks them down. A proportion of MCTs you eat are broken down in a process that produces molecules called ketones.
Ketones reduce appetite by either acting directly on the brain’s chemical messengers or altering the levels of hunger-inducing hormones, such as ghrelin.
You may be familiar with ketones in the context of ketogenic diets, which are quite popular these days. People who are on keto diets don’t eat many carbs, but they do often eat lots of fat. For this reason, their bodies tend to use ketones for fuel.
However, though coconut oil is one of the richest natural sources of MCTs, there’s no evidence that coconut oil itself reduces appetite more than other oils. In fact, one study reports that coconut oil is less filling than MCT oil.
MCTs may help reduce food intake by decreasing hunger. However, evidence suggests that coconut oil doesn’t necessarily offer the same effect.
People have long used keto diets, which are very low in carbs and high in fats, to treat various disorders, including drug-resistant epilepsy. They have been shown to help reduce how often seizures happen.
Researchers believe that the lack of available glucose to fuel brain cells is a possible explanation for the reduction in seizure frequency in people with epilepsy on ketogenic diets.
However, overall, there’s a lack of evidence for the use of keto diets in adults and infants with epilepsy, so more research is needed.
Reducing your carb intake reduces the glucose in your blood, and increasing your fat intake leads to significantly increased concentrations of ketones. Your brain can use ketones as an energy source instead of glucose.
Recently, people have found they can effectively treat epilepsy by following modified keto diets that include MCTs and a more generous carb allowance to induce ketosis.
Research shows that the MCTs in coconut oil get transported to your liver and turned into ketones.
MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency.
Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin.
Studies show that coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens.
In fact, a recent study determined that applying 6–8 drops of virgin coconut oil on your hands and leaving it overnight may be an effective way to prevent dry skin caused by frequent use of alcohol-based hand sanitizers.
It may also reduce the severity of mild to moderate symptoms of atopic dermatitis, a chronic skin disease characterized by skin inflammation and defects in skin barrier function.
Coconut oil may help moisturize your skin and improve skin barrier function.
Coconut Oil May Protect Your Hair
Coconut oil can also protect against hair damage.
For instance, one study determined that, since coconut oil deeply penetrates hair strands, it makes them more flexible and increases their strength to prevent them from breaking under tension.
Similarly, another study found that coconut oil nourishes hair strands and reduces breakage, which further strengthens the hair.
Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands.
Improve Oral Health
Evidence shows that using coconut oil as a mouthwash — a process called oil pulling — benefits oral hygiene in a cost-effective way.
Oil pulling involves swishing coconut oil in your mouth like mouthwash. It may significantly reduce the count of harmful bacteria in the mouth — namely S. mutans — compared with a regular mouthwash.
This is thought to be due to the antibacterial properties of lauric acid.
Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation.
However, the review studies note that there’s limited evidence on this topic and that oil pulling doesn’t replace dental therapy. More research is needed on the effects of oil pulling on dental health. Coconut oil may be a cost-effective way to improve oral health due to its lauric acid content.
Help Reduce Symptoms of Alzheimer’s Disease
Alzheimer’s disease is the most common cause of dementia.
This condition reduces your brain’s ability to use glucose for energy. However, researchers believe that ketones can offset early signs of mild to moderate Alzheimer’s disease by providing an alternative energy source for brain cells.
For this reason, individual foods like coconut oil have been investigated for their potential role in managing Alzheimer’s disease.
Yet, larger studies in humans are needed. Since coconut oil is rich in MCTs, which significantly increase blood levels of ketones, it may potentially help with symptoms of Alzheimer’s disease. However, further studies are needed.
A Good Antioxidant Source
Coconut oil is a good source of antioxidants, which help neutralize damaging molecules called free radicals. This, in turn, helps ward off several chronic and degenerative diseases.
Some of the main types of antioxidants in the oil are:
- Tocopherols
- Tocotrienols
- Phytosterols
- Flavonoids
- Polyphenols
Antioxidants in coconut oil confer it with potential anti-inflammatory and brain-protective effects.
One study also suggests the possible role of coconut oil, particularly the MCT lauric acid, in reducing secondary diabetic complications. Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and brain-protective effects.
- The Philippines is the greatest worldwide producer of coconut oil. Indonesia and India are the next largest producers. The Philippines, European Union, United States, and India are the greatest consumers of coconut oil.
- Coconut oil is an effective moisturizer for skin and hair. Using a small amount, gently massage directly into skin. For dry or frizzy hair, apply a small amount to the hair shaft and leave in for desired time (a few minutes to overnight), and then wash out.
Coconut oil has a number of emerging benefits for your health, both when you add it to your diet or use it for cosmetic purposes.
However, be sure to consume it in moderation. Health authorities advise keeping your intake moderate to avoid increasing your risk of heart disease.
References
- Quealy, K. and Sanger-Katz, M. Is Sushi ‘Healthy’? What About Granola? Where Americans and Nutritionists Disagree. New York Times. July 5, 2016.
- Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews. 2016 Apr 1;74(4):267-80.
- Neelakantan N, Seah JY, van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation. 2020 Mar 10;141(10):803-14.
- Sacks FM, Lichtenstein AH, Wu JH, Appel LJ, Creager MA, Kris-Etherton PM, Miller M, Rimm EB, Rudel LL, Robinson JG, Stone NJ. Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association. Circulation. 2017 Jan 1:CIR-0000000000000510.
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