Consumer Question: Coconut Oil

So many people ask me about coconut oil and if it is as healthy as people say it is on the internet. Well, let's talk about that!

Coconut oil is 100% fat. It is a saturated fat...you know, the "bad" fat. One tablespoon of coconut oil provides 117 calories, 13.6 g of total fat, 11.8 g saturated fat, 0.8 g monounsaturated fat, 0.2 g polyunsaturated fat, 0 g protein and carbohydrates, and trace amounts of iron, vitamin E, and vitamin K. What is also interesting about coconut oil is that 65% of its fats are represented as medium-chain fatty acids, which means they don't have to be broken down into single fatty acids to be absorbed by the body. Virgin coconut oil is high in lauric acid, which raises both good and bad cholesterol.

Learn all about oils here

Studies have shown that coconut oil can be effective in weight loss, neurological conditions, and possibly cardiovascular disease. There is somewhat limited research regarding this though, so my argument is that there is not yet enough scientific evidence to back the health claims made about coconut oil.

So?

My suggestion would be to consume more mono and polyunsaturated fats (like olive or canola oil, nuts, seeds, avocados) than coconut oil and other saturated fats until its health benefits can be proven. If you like coconut oil then stay away from products that contain partially hydrogenated coconut oil (the further processing of coconut oil transforms some of the unsaturated fat to trans fat) and choose virgin coconut oil and use it in moderation. You still want to limit the amount of saturated fat you consume. Do I think coconut oil will hurt you? No, and it may even prove to be a superfood but until then we know that olive and canola oil are safe and healthy...and cheaper! :)

Resources: 

1. Newgent J. Coconut Oil - What Is It All About?, The Academy of Nutrition and Dietetics website, 2013. http://www.eatright.org/Public/content.aspx?id=6442477202. Accessed February 27, 2014.

2. Jacob A. Coconut Oil - Learn More About This Superfood That Contains Healthful Saturated Fats. Today's Dietitian. 2013;(10): 56.
http://www.todaysdietitian.com/newarchives/100713p56.shtml