Coconut Oil: The Good, The Bad, And The Controversy

In the past few years, there has been a surge in the popularity of coconut oil due to assertions that it has a wide range of benefits, from aiding in weight loss to delaying the advancement of Alzheimer’s disease. Numerous companies have incorporated coconut oil into their packaged goods and countless individuals use it when preparing meals. Additionally, a variety of products including fried foods, confectioneries, hair-care items, coffee, and smoothies contain coconut oil.

According to a survey conducted in July 2016 in the United States, 72% of the population considered coconut oil to be a healthy option, whereas only 37% of nutritionists shared this opinion. It should be noted that coconut oil contains more than 80% saturated fats, which some experts have associated with ailments such as cardiovascular diseases.

According to the Dietary Guidelines for Americans from 2015-2020, consuming less than 10% of calories as saturated fats is advised. For instance, an individual following a 2000-calorie daily diet must restrict their saturated fat intake to a maximum of 20 grams (g) every day.

Find out more about the controversy, and if you should make coconut oil a staple in your diet.

Coconut Oil Nutrition Facts, Including How Many Calories It Has

These are the nutrition facts for a 1 tablespoon (tbsp) serving of coconut oil.

Calories 104
Protein 0 grams (g)
Fat 11.5 g
Saturated fat 9.6 g
Carbohydrates 0 g
Fiber 0 g
Sugar 0 g

That’s very similar to other oils. For instance, 1 tbsp of olive oil has 119 calories and 13.5 g of fat

Possible benefits

The health benefits of coconut oil aren’t so cut-and-dried; in fact, it’s a very controversial topic. One Harvard University professor commented that coconut oil is
reines Gift, or “pure poison,” in a talk she gave in Germany. ( In the viral video, the professor, Karin Michels, also says in German that the trendy oil is “one of the worst foods you can eat.”)

While coconut oil supporters admit that it contains significant levels of saturated fat, which has been linked to a greater risk of heart disease, they also emphasize a distinctive quality of the saturated fat present in the tropical oil. This saturated fat is abundant in lauric acid, a medium-chain fatty acid that may react dissimilarly compared to other saturated fats.

Advocates assert that coconut oil offers diverse advantages to one’s health.

Increasing good cholesterol

There exist two categories of cholesterol, namely high-density lipoprotein (HDL) or beneficial cholesterol, and low-density lipoprotein (LDL) or detrimental cholesterol. HDL seems to decrease the levels of LDL, and elevated levels of HDL can aid in enhancing cardiovascular well-being.

Certain researchers contend that the presence of medium-chain triglycerides (MCTs) in coconut oil may have a positive impact on the increase of healthy cholesterol levels. In the study, subjects were instructed to consume one tablespoon of coconut oil twice a day for a duration of 8 weeks.

Nevertheless, outcomes have been inconsistent. A 2004 study of limited scope yielded counterproductive findings. Specifically, investigators discovered that, among 17 healthy young males studied, the consumption of MCTs elevated detrimental levels of cholesterol. However, no other indicators of cardiovascular health were assessed in this research.

A 2016 study found no clear evidence that coconut oil either benefits or harms cholesterol levels. However, findings published in 2018 suggested that extra virgin coconut oil’s impact on cholesterol may be similar to that of olive oil. So far, the results remain inconclusive, and more studies are needed.

Controlling blood sugar

The results of an animal study conducted in 2009 indicated that the presence of MCTs in coconut oil may aid in maintaining insulin sensitivity. Furthermore, a review of 29 studies detailed the specific health benefits of MCT oil, rather than coconut oil.

On the other hand, previous research has yielded different outcomes. In contrast, the examination conducted on miniature pigs scrutinized a diet rich in fats and calories, which also incorporated hydrogenated fats and high fructose.

Reducing stress

Researchers have found that virgin coconut oil may possess antioxidant properties, which were observed in a study involving rodents. The study indicated that virgin coconut oil could alleviate the stress related to chronic cold and exercise. Experts speculate that this characteristic in virgin coconut oil could aid in managing certain types of depression.

Shiny hair

Coconut oil is used by some individuals to add shine to their hair and safeguard it from harm. Compared to mineral oils, it may have superior scalp penetration. Nonetheless, a study involving people with comparable hair types found no variance in hair condition between coconut oil users and non-users.

Healthy skin

According to a study conducted in 2017, the application of coconut extract onto the skin of humans can increase their skin’s ability to function as a protective barrier and also have an anti-inflammatory impact. While this discovery might have ramifications for medical treatment, it is not relevant to one’s dietary habits.

Here are some tips on how certain foods can enhance skin health.

Fighting candida

Coconut oil showed activity against Candida albicans (C. albicans) in an in vitro study, indicating its potential as a candida treatment. This could be attributed to the extract’s ability to function as a barrier and contain anti-inflammatory properties. Nevertheless, it is essential to note that consuming plain coconut oil is not the same as fermented coconut oil.

Would you like to know if coconut oil can combat candida? Check out this article to learn more.

Preventing liver disease

A study conducted in 2017 observed rats with liver disease that were given a glucose diet that was either high or low in coconut oil content. The rats that consumed coconut oil displayed superior indicators of liver health after 4 weeks in comparison to rats that did not consume it.

This suggests that some elements in coconut oil may help protect the liver.

Reducing asthma symptoms

Although coconut oil has shown to alleviate asthma symptoms in rabbits, there have not been any studies conducted on humans, thus it is advised that people refrain from inhaling coconut oil.

Improving satiety

Some people have argued that coconut oil leaves people feeling fuller after eating, which means they will not eat so much. However, one study compared MCT oil to coconut oil and confirmed that MCT oil exerts effects on satiety, not coconut oil.

Dental health

The significance of oil pulling for oral health is discussed in a review from 2017. Oil pulling is an age-old method of dental treatment wherein an individual swishes oil around their mouth, similar to the contemporary use of mouthwash.

Coconut oil pulling has been shown by research to offer protection against cavities, enhance gingivitis, and impact the balance of oral bacteria.

Coconut Oil Good for Weight Loss

Medium-chain fatty acids like lauric acid are quickly broken down by the body and converted into energy, which is why the oil is often included in weight loss diets. A few small studies suggest that it may benefit your waistline, but, in moderation, it doesn’t have any measurable effect on
BMI one way or another.

And long-term effects on weight loss aren’t known. Plus, just because something may be metabolized quickly doesn’t mean you can have a field day. Coconut oil still contains calories, and eating more than your body needs will likely result in weight and fat gain.

Overall, research has been underwhelming and inconsistent. But one study did find that supplementing with coconut oil for eight weeks reduced belly fat better than safflower, chia, and soybean oils in women who had obesity.

In one small study, men with obesity consumed 1 tbsp of either coconut or soybean oil per day while eating the same number of calories. After 45 days, there were no changes to the body composition in either group, though those eating the coconut oil increased their HDL levels.

Another small randomized controlled trial in men with metabolic syndrome found that substituting about an ounce of virgin coconut oil for existing dietary fat did not affect waist circumference at the end of the study.

Ideas for Cooking and Baking With Coconut Oil

Incorporating coconut oil in your diet is acceptable, but it is recommended to rely more on unsaturated fats, such as olive oil, that have scientific support for their advantages. As a rule of thumb, try to stay within the saturated fat restrictions for your diet.

Virgin or refined coconut oil can be utilized in a variety of dishes including stir-fries, baked goods, or popcorn. It is important to select the type that best suits your taste preferences while cooking.

For a morning energy boost, several individuals opt to mix coconut oil into their coffee. An additional alternative is to consume it in its cold state; apply a small quantity of the more delicious virgin coconut oil on toast or try incorporating a spoonful into a smoothie for the filling fat.

Are you looking to expand your knowledge? Here are five different recipes that incorporate coconut oil.

Coconut oil serves as the foundation for these renowned keto-compliant cocoa delicacies, known as Fat Bombs, created by Chocolate Covered Katie.

Cookie and Kate’s Whole Wheat Coconut Waffles are low in sugar yet still retain a pleasant sweetness.

Top brown rice with this creamy Thai chicken curry dish from Healthy Recipes Blog.

Indulge in the wholesome Vegan Butternut Squash Soup that includes Coconut Milk, as suggested by Coconut Mama — pair it with a piece of whole-grain bread for dipping.

This recipe from Gimme Some Oven produces perfectly chewy cookies made with coconut oil, proving that it can be used in baking.

How to Use Coconut Oil in Your Beauty Routine

Beyond cooking, coconut oil really shines as a beauty product. You can use it on your hair as an in-shower mask to boost moisture, or smooth a bit on dry hair to tame frizz. In addition, one study suggests that the oil’s antimicrobial properties may support scalp health to treat dandruff. On skin, coconut oil can be used as a lip balm or as a body moisturizer.

Even better, there are science-backed reasons to apply coconut oil topically. A past double-blind study compared virgin coconut oil with olive oil as a moisturizer for people suffering from
atopic dermatitis, or eczema (an inflammatory skin condition with symptoms like redness and itchiness) and found that coconut oil reduced symptoms better than olive oil. Coconut oil was also superior in clearing staphylococcus aureus (or a staph infection) from the skin (in 95 percent of cases) compared with olive oil (in 50 percent of cases), suggesting that the tropical oil has antifungal and antiviral properties.

Parents can be confident about slathering it on their kids’ skin, too. According to an earlier study, in children with atopic dermatitis, participants who used virgin coconut oil for eight weeks experienced more relief of skin dryness than those who used mineral oil. In fact, 93 percent of those using coconut oil saw a moderate or excellent improvement, while 53 percent of those using
mineral oil did. In essence, you might consider having a jar of coconut oil both in your kitchen and in your bathroom.

Controversy

Coconut oil’s considerable amount of saturated fat is the central point of criticism.

A Cochrane review conducted in June 2015 revealed that saturated fats may be less detrimental in certain aspects than previously thought. Nonetheless, it didn’t recommend that saturated fats were beneficial and the writers advised individuals to persist in limiting their consumption of saturated fats.

Over 100 research studies were examined by the American Heart Association (AHA) in June 2017, resulting in new guidance discouraging the use of saturated fats, such as coconut oil.

Incorrect interpretation of a study

In 2008, a study suggested the potential health benefits of coconut oil. The study involved 31 individuals who were part of a 16-week weight loss program and consumed either MCT oil or olive oil. The results showed that the body metabolizes MCT oil, which is similar to coconut oil, differently from other oils. As a result, the researchers concluded that MCT oil could have similar effects on cardiovascular disease risk factors as olive oil.

The notion that coconut oil is beneficial came from the belief that MCTs, which can elevate HDL and total cholesterol, are present in significant quantities in coconut oil. However, the study only used oil that contained 100% MCT and not coconut oil. In fact, coconut oil only contains about 14% MCT, while butter has only 9.2%.

To reap the advantages of coconut oil, an individual would need to consume 150 g or 10 tablespoons every day, but such a large oil intake would not promote good health. The Dietary Guidelines recommend restricting the consumption of saturated fats to 10% or less of one’s daily caloric intake. Additionally, the AHA suggests that people keeping a close eye on their cholesterol levels should limit their consumption of saturated fat to a maximum of 5-6%.

MCT oil is commonly used in studies that demonstrate favorable health outcomes, as opposed to coconut oil. Research backing coconut oil has mostly been limited to small-scale animal trials conducted over a short period. The findings have been insufficient to recommend coconut oil as a substitute for other oils.

The results obtained from research advocating for the consumption of unsaturated fatty acids have become more dependable.