Coconut Oil Revisited: The Trend That Keeps Trending (and Why)

Written By: Cassidy Wolfe, RD 

A year ago, we wrote a blog on coconut oil, which was one of our most popular blogs (wild, I know). So, let’s dig in again and discuss if this oil is still a hot trend and what the science is showing.

What is Coconut Oil?

Coconut oil comes from the meat or flesh of matured coconuts. It is 100% fat, with 85% of its total fat content coming from saturated fat (1). The high saturated fat content makes coconut oil solidify at room temperature. While coconut oil includes traces of vitamins, minerals, and plant sterols, it lacks cholesterol and fiber.

Key Benefits

People associate several health benefits with coconut oil because of its high content of medium-chain fatty acids, commonly known as MCTs. The body does not store MCTs in adipose tissue but absorbs and metabolizes them quickly. (2). Interestingly, health claims around coconut oil refer to research often done on a unique formulation of coconut oil made 100% of MCTs. Commercially, coconut oil contains mostly lauric acid, which is classified as a MCT but does not get absorbed in the body like most other MCTs (3). As a result, the health benefits from MCT coconut oil cannot apply to regular coconut oil found on our supermarket shelves. Research also shows that coconut oil significantly raises both total cholesterol as well as LDL cholesterol when compared to other oils (4).

Coconut Oil vs. Coconut Milk?

It’s easy to confuse coconut oil with coconut milk, but they serve very different purposes. Here’s the breakdown:

• Coconut Oil: An oil that is extracted from the flesh of the coconut, is used in frying, baking, or as a fat source and is primary composed of fat.
• Coconut Milk: A creamy liquid created by blending coconut meat with water. It contains fat and carbohydrates and serves as a rich base for dishes in cooking.

Both have their place in the kitchen, but their nutritional profiles and uses differ greatly.

Coconut Oil and Omega 3 and Omega 6 Fatty Acids

Omega 3 fatty acids: Polyunsaturated fats that may support heart health, improve brain function, and reduce triglycerides. Fatty fish, flaxseed and walnuts are great sources of omega 3 fatty acids.

Omega 6 fatty acids: Polyunsaturated fats that may be beneficial for overall heart health in moderation (5).

Coconut oil contains negligible amounts of omega-3 fatty acids and is made mostly of omega-6 fatty acids. Therefore, you cannot rely soley on coconut oil in your diet, as it is lacks many fatty acids the body needs!

Karuna Tip: Moderation and balance are key. Incorporate a mix of fats from different sources to support overall well-being.

The Latest Science on Coconut Oil and Health

Alzheimer’s Disease

One area that many people are curious about when it comes to coconut oil is the correlation to Alzheimer’s disease. Research shows that ketones may help in the treatment of neurological disorders, and ketones may serve as alternative fuel sources for brain cells. However, there is still not enough research or evidence to suggest that this is the case (6).

Metabolic Health

Recent research has explored virgin coconut oil’s impact on metabolic syndrome and other neurological disorders, specifically on brain-derived neurotrophic factor (BDNF) and its protective role on the nervous system. To make virgin coconut oil, press the liquid from the coconut meat and then separate the oil. It is suggested that virgin coconut oil consumption could positively impact these BDNF levels and improve oxidative stress and insulin resistance in adults. Recent research also shows that virgin coconut oil may improve oxidative stress and insulin resistance in participants, but concluded that further research is needed on this topic (7).

Anti-Inflammatory Properties

Another area of interest is the idea that virgin coconut oil could potentially have anti-inflammatory factors. Coconut oil contains small amounts of antioxidant compounds that may curb inflammation. While some evidence supports this idea, the research is still limited and not all findings are conclusive.

Conclusion 

In the end, there are both positives and negatives to coconut oil. Like all foods, use this oil in moderation as part of a balanced diet. If you are curious about exploring new health-promoting behavior changes, Karuna is here to help! Contact us today to learn more about how we can support your wellness journey.

References:

1. https://nutritionsource.hsph.harvard.edu/food-features/coconut-oil/
2. https://www.health.harvard.edu/blog/is-there-a-place-for-coconut-oil-in-a-healthy-diet-2019011415764 
3. https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.044687
4. https://pubmed.ncbi.nlm.nih.gov/31928080/
5. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats#:~:text=The%20benefits%20of%20omega%2D3,the%20constriction%20of%20blood%20vessels
6. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/additional-treatments-for-dementia-risk/coconut-oil
7. https://www.tandfonline.com/doi/full/10.1080/1028415X.2023.2223390