The Myths and Facts of Coconut Oil from a Dietitian

Written by Rebecca Riley RD, LDN

Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT

 

Recently, coconut oil has become popular for its potential health benefits. Coconut oil has been used in many personal care items but recently has taken over as the purported “healthiest” source of fat to consume. The coconut oil craze started around when the keto diet became popular, as it is an easy and tasty fat source to add into your diet. It’s even added to people’s daily coffee. We are going explore a few scientific myths and facts about coconut oil:

space

What is coconut oil?

Firstly, coconut oil is a plant-based oil. It is naturally cholesterol-free as it is not made from animal products. Coconut oil contains no fiber and only traces of vitamins and minerals. It is 100% fat, most of which is saturated fat.

Coconut oil has the highest amount of saturated fat of the common fat sources, including butter. Saturated fat is typically solid at room temperature. High intake of saturated fat can increase low-density lipoprotein (LDL) levels, which is linked to an increased risk of cardiovascular disease (CVD), the leading cause of death globally. For this reason, LDL is often referred to as the “bad” cholesterol.

When concerning heart health, moderation and diet variety are important. It’s critical to focus on consuming unsaturated fats, which are found in oils that are normally liquid at room temperature. Some examples are olive and canola oils, but they are also found in foods like avocados and nuts. The reason that unsaturated fats are beneficial is that they can increase high-density lipoprotein (HDL) levels, known as the “good” cholesterol, and also reduce LDL and inflammation levels.

Based on the current research, consuming coconut oil has actually been shown to increase both LDL and HDL levels. Increased LDL has been linked with an increased risk of heart disease and stroke, while HDL demonstrates the ability to decrease risk factors associated with CVD. However, its impact on HDL levels may be outweighed by its impact on LDL levels.

Now that we have gone over what coconut oil is, let’s dive into some of the myths it is associated with.

space

Myth: Coconut oil is a “superfood” or “miracle” food.

Fact: Coconut oil is lacking essential nutrients like vitamins and minerals, but it does contain essential fatty acids. There are 2 families of essential fatty acids – omega-6 and omega-3. “Essential” means we must eat these fatty acids because our bodies can’t produce them. Coconut oil has some omega-6 but no omega-3 fatty acids. Sources of omega-3 include fatty fish, flaxseeds, and walnuts. Therefore, it is important to not rely on coconut oil as a sole fat source, as it is missing essential fatty acids our body needs.

Coconut oil contains a small number of plant sterols which can lower the cholesterol in the body. Lower cholesterol levels reduces your risk of things like heart attack and stroke. The amount of plant sterols is too little to appear to have any beneficial effect. Good sources of plant sterols include fruits, vegetables, whole grains, and vegetable oils. Plant sterols are sometimes added to other foods that don’t naturally contain it or plant sterols are taken as a supplement to decrease heart risk factors.

space

Myth: Coconut oil can cure Alzheimer’s disease.

Fact: There isn’t enough large-scale research that shows any scientific benefits of consuming coconut oil for Alzheimer’s. Alzheimer’s is a big topic of discussion when it comes to coconut oil based on the fact that medium-chain triglycerides (MCTs) in coconut oil can be converted into ketones, which can serve as secondary energy stores to glucose for the brain. Alzheimer’s can impede the brain’s ability to use its primary energy source, carbohydrates, and instead ketones could be used.  Unfortunately, although coconut oil may have some health benefits for this condition, it won’t cure the disease, and more research is needed to determine just how much of an impact it can have.

space

Myth: Coconut oil can cause weight loss.

Fact: This myth comes from some studies that suggest MCTs in coconut oil may potentially influence energy expenditure and fat metabolism, leading to fat loss. MCTs are small and are transported through the liver. They are absorbed directly into the bloodstream, so there is no need to be broken down upon digestion and they can be used for quick energy. Because of this, it is believed that they are less likely to be stored as fat in the body. Long-chain triglycerides (LCTs), conversely, have an additional step to be broken down, and are often converted to stored body fat.

Of important note, there is some controversy on how much MCTs are actually in coconut oil. MCTs can be derived from coconut oil, but natural coconut has a different composition of fatty acids than the coconut oil you buy at the grocery store – this coconut oil contains MCTs but also other fatty acids. Some research has shown that some of the fatty acids in coconut oil aren’t absorbed like MCTs but rather LCTs. It was found that approximately 10-13% of coconut oil are true MCTs rather than the 50-60% that was previously reported. Coconut oil is mostly made out of lauric acid, which is classified as an MCT with 12 carbons, but most of it isn’t absorbed in the body like other MCTs.

Coconut oil is calorie-dense just like all fats. It’s important to note that fat is the second most satiating macronutrient only to protein. Fat found in coconut oil may lead to an increased feeling of fullness, causing you to need a smaller amount of food at one sitting to feel full. Studies have not shown that coconut oil alone can lead to significant weight loss.

space

Myth: Coconut oil is a healthy alternative for cooking.

Fact: Coconut oil has a low smoke point, which is the temperature at which the oil will break down and produce smoke. Overheating certain oils can cause the degradation of fatty acids and harmful compounds can be formed in the oil. It’s best to know the smoke point of oils you plan to cook with before using them. Unrefined coconut oil has a relatively low smoke point of 350 F, whereas olive and vegetable oils have smoke points closer to 375-400 F. This makes it not the best choice for high-heat cooking. Refined coconut oil has a higher smoke point of 400-450 F, like canola oil, so it is more suitable for cooking at higher temperatures than unrefined coconut oil.

space

In conclusion, there are some pros and cons of coconut oil consumption. There is limited research on the long-term health effects of a diet high in coconut oil, and more research is needed to know coconut oil’s specific effects on the body. We know that stripping down a food item to its compounds often doesn’t show the full picture, and this is why there must be more research on coconut oil itself and not just MCTs. While coconut oil does seem to contain compounds that have been found to be beneficial, it appears that commercial coconut oil doesn’t contain much of these compared to its non-beneficial compounds. Therefore, it should be treated the same as other saturated fats, like butter, and be consumed in moderation alongside a balanced diet rich in variety.

space

References

1. Sacks, F. M. (2020). Coconut Oil and Heart Health. Circulation, 141(10), 815–817. https://doi.org/10.1161/circulationaha.119.044687
2. Coconut oil. The Nutrition Source. (2021, July 6). https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/
3. Can coconut oil treat alzheimer’s? Alzheimer’s Disease and Dementia. (n.d.). https://www.alz.org/blog/alz/may_2012/can_coconut_oil_treat_alzheimers
4. professional, C. C. medical. (n.d.). Plant Sterols: How they help manage cholesterol. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/17368-phytosterols-sterols–stanols
5. Cleveland Clinic. (2023, December 12). Potential health benefits of MCT Oil. https://health.clevelandclinic.org/mct-oil-benefits
6. Vetrani, C., Verde, L., Savastano, S., Colao, A., Muscogiuri, G., & Barrea, L. (2023, January 16). Supplementation with medium-chain fatty acids increases body weight loss during very low-calorie ketogenic diet: A retrospective analysis in a real-life setting – Journal of Translational Medicine. BioMed Central. https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-023-03880-7#Sec9
7. World Health Organization. (n.d.). Cardiovascular diseases. World Health Organization. https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1
8. Written By    Michael Greger M.D. FACLM    •        February 2, 2021    Last updated:  February 8. (2021, February 2). What about coconuts, coconut milk, and coconut oil mcts?. NutritionFacts.org. https://nutritionfacts.org/blog/what-about-coconuts-coconut-milk-and-coconut-oil-mcts/#:~:text=Well%2C%20MCT%20oil%20is%20composed,10%20percent%20of%20coconut%20oil