Coconut Oil: Healthy or Harmful?

Introduction: From Stardom to Controversy

Coconut oil was everywhere in recent years: in coffee, in cooking, on skin, even as toothpaste. It was described as "superfood" and "natural miracle" and "healthiest oil on the planet." Then the American Heart Association came in 2017 with a report warning about coconut oil because it raises bad cholesterol.

Who do we believe? Let's dive into real science, away from marketing exaggerations.

What is Coconut Oil?

Coconut oil is extracted from mature coconut flesh. It's characterized by:

• Solid at room temperature (below 24°C)
• Very rich in saturated fat - about 82%, higher even than butter (63%)
• Contains mainly medium-chain fats (MCTs)

Types of Coconut Oil1. Virgin/Extra Virgin Coconut Oil

• Extracted from fresh coconut by cold pressing
• Retains coconut aroma and flavor
• Contains more antioxidants
• Extracted from dried coconut flesh (copra)
• Refined, bleached, and deodorized
• Higher smoke point (232°C vs 177°C for virgin)
• Lower in antioxidants

Common Claims: Fact or Fiction?

Claim One: Coconut Oil Helps Weight LossTheoretical Basis

Coconut oil contains MCTs (Medium-Chain Triglycerides) - medium-chain fats digested differently than long-chain fats:

• Go directly to liver to convert to energy
• Less likely to be stored as fat
• May slightly increase metabolic rate

Study in European Journal of Clinical Nutrition (2015) reviewed 13 clinical trials and found that MCT oil (isolated, not regular coconut oil) led to very minimal weight loss (0.5 kg extra) compared to other oils - but only when used instead of other fats, not in addition to them.

The Problem: Coconut oil contains only 15% caprylic and capric acid (true MCTs), and 50% is lauric acid (12 carbons) which behaves more like long-chain fats.

Conclusion: No strong evidence that regular coconut oil helps weight loss. Many add it to coffee or food (120 calories per tablespoon) and are surprised by weight gain.

Claim Two: Coconut Oil Improves Heart HealthTheoretical Basis

Advocates say: lauric acid (50% of coconut oil) raises good HDL cholesterol, and this protects the heart.Scientific Truth

Comprehensive study published in Circulation (2017) from American Heart Association reviewed all research and concluded:

• Coconut oil raises bad LDL cholesterol similarly to butter and palm oil
• Yes, it also raises good HDL, but net effect is unclear
• No long-term studies show coconut oil reduces heart disease

Study in BMJ Open (2020) compared coconut oil to olive oil and butter:

• Coconut oil raised LDL (bad) more than olive oil by 10%
• But it also raised HDL (good)

Conclusion: No evidence coconut oil improves heart health. Evidence suggests it's worse than unsaturated oils (olive, avocado, walnut) and not better than butter.

Claim Three: Coconut Oil Fights Bacteria and FungiScientific Truth

This is partially true:

• Lauric acid and caprylic acid have antimicrobial properties in the lab
• Studies showed effectiveness against Candida albicans (fungi) and Staphylococcus aureus (bacteria)

But:

• Most studies in test tubes or on animals
• Not enough evidence of effectiveness as infection treatment in humans when consumed
• Topical use on skin may be beneficial for some conditions

Claim Four: Coconut Oil Improves Brain Function and Fights Alzheimer'sTheoretical Basis

MCTs convert in liver to ketones, which can be an alternative energy source for brain. In Alzheimer's patients, brain loses ability to use glucose efficiently.Scientific Truth

Study in Journal of Alzheimer's Disease (2018) gave Alzheimer's patients MCT supplements (not regular coconut oil) and found slight improvement in some memory tests, but:

• Improvement was temporary and small
• They used concentrated MCT oil, not regular coconut oil
• No evidence it prevents or treats Alzheimer's

Conclusion: Research is very early. Don't replace medical treatments with coconut oil.

Coconut Oil and Cholesterol: Complete Truth

What Do Studies Say?

Review in Nutrition Reviews (2016) analyzed 21 studies:

• Coconut oil raised total cholesterol
• Raised LDL (bad) by average 10.5 mg/dL
• Also raised HDL (good) by average 4 mg/dL

But - this is important - it raised LDL more than HDL, and this isn't good for heart health.

Comparison with Other Oils

OilSaturated FatEffect on LDLCoconut oil82%RaisesButter63%RaisesOlive oil14%Lowers or neutralAvocado oil12%LowersCanola oil7%Lowers

When Can You Use Coconut Oil?

In Cooking

• Deep frying: High smoke point (especially refined)
• For flavor: In Asian dishes and curries where its flavor is desired
• In vegan desserts: As butter substitute in animal-free recipes

But not as daily oil for regular cooking - use olive or avocado oil instead.

For External Use

Here coconut oil is actually good:

• Skin moisturizer: Effective and nourishing, especially for very dry skin
• For hair: Reduces protein loss from hair when used as mask
• Natural makeup remover

Warning: May cause pore clogging in some people (comedogenic).

Recommendations from Major Health Organizations

American Heart Association (AHA)

Recommends reducing saturated fats (including coconut oil) to less than 6% of daily calories, replacing them with unsaturated fats.

World Health Organization (WHO)

Recommends reducing saturated fats to less than 10% of calories, replacing them with unsaturated fats to reduce heart disease risk.

British Nutrition Foundation

Advises against using coconut oil as daily oil, focusing on olive oil and other vegetable oils.

Better Alternatives

For Daily Cooking

• Extra virgin olive oil: For salads and medium-heat cooking
• Avocado oil: Very high smoke point, ideal for frying
• Grapeseed oil: Neutral flavor, good for cooking

For Health Benefits

• Extra virgin olive oil: Strong antioxidants, scientifically proven for heart health
• Flaxseed oil: Rich in omega-3, but don't heat
• Walnut oil: Distinctive flavor, good for salads

Dr. Mai Obeid's Golden Tips

1. Don't make it your primary oil: Use occasionally for flavor or in specific recipes, but not daily
2. If you have family history of heart disease: Avoid it, or use very rarely
3. Don't add to coffee daily: 120 extra calories every morning = gradual weight gain
4. Choose virgin over refined: If you must use, virgin is nutritionally better
5. Use externally with confidence: For skin and hair, its benefits are more proven
6. Always diversity: Vary between different oils, no single oil is perfect for everything

Conclusion

Coconut oil isn't the devil some articles portray, but it's certainly not the miracle superfood marketing industry promotes.

Simple truth: it's saturated fat that raises bad cholesterol, and there's no strong scientific evidence of its superhero health benefits. Moderate occasional use is acceptable, but relying on it as daily oil isn't the best choice for heart health.

Extra virgin olive oil and avocado oil remain the gold standard choices backed by strong research for heart and vascular health.