Coconut oil and coconut products seem to be very popular amongst the health conscious these days, and I have read a plethora of articles about the benefits. However, it has left me confused about how coconut oil can possibly be so good for you when it is about 90% saturated fat. Everything that I have studied in my nutrition classes, so far, has taught me that mono-unsaturated and poly-unsaturated fats are the “good fats” and saturated fats are the “bad fats”. Health organizations like the Academy of Nutrition and Dietetics and the American Heart Association recommend that we limit our intake of saturated fats as they are linked to an increased risk of heart disease. However, in an article posted just last month, David Katz, MD, director of Yale University’s Prevention Research Center, would say there have been studies that indicate that there is no association between saturated fat intake and heart disease. Ugh!!! How can two reputable sources differ so much? And, so the back and forth studies and debates continue to try and come up with a simple answer. Personally, from what I have read so far, I don’t think there is a simple answer. But, I have a much greater understanding for the chemical makeup of coconut oil and why there are so many conflicting articles about it.
Digging deeper into the kind of saturated fat that makes up coconut oil, you will find that there are various types. Animal-based saturated fats (butter and dairy products) are the ones that you have to watch out for; especially those that come from a processed food product; such as pizza and grain-based desserts like cookies and cakes. Plant-based saturated fats, like coconut oil, are more than just fats, according to a Harvard Health Publication. Coconut oil has a special HDL-boosting effect that may help improve cholesterol.
One of the most important reasons for eating quality fats is that they provide us with beneficial fatty acids that have fat-burning, antibacterial and hormone-balancing properties. Lauric acid is a particular type of fatty acid found in saturated-fat foods, and the single best source of lauric acid is coconuts. Many of the benefits of coconut oil that have been well-established in research studies are due to the presence of lauric acid. As a medium-chain triglyceride (MCT), lauric acid is more easily absorbed by the body and not as likely to be converted to fat. It has a beneficial effect on metabolism and, therefore, can help with weight loss by increasing feelings of fullness.
I especially love to use coconut oil in cooking and coconut oil spray, when needed, in baking. It is slow to oxidize — even when heated at high temperatures which means it is less likely to go rancid. Many of the vegetable oils that are high in polyunsaturated fats may turn unhealthy when you cook with them.
So what does all this mean? One thing that is clear is that more research is needed before we can say with confidence that coconut oil is in fact a superfood. But for now, it looks like it may be a healthier alternative to animal-based saturated fats like butter. As with everything, I would recommend moderation and variety. Extra virgin olive oil is an excellent choice for salad dressings and sautéing over medium heat. You might also consider avocado oil as another high-heat cooking oil that has many health benefits. Just keep in mind that with 120 calories in every tablespoon, coconut oil is very calorie-dense, so don’t go overboard with it if you’re looking to keep your bodyweight in check.
When purchasing coconut oil, look for “unrefined and cold-pressed”. And, if you’re a big coconut oil fan, check into the many other different uses for coconut oil from being a natural skin moisturizer to using it on your hair! You can’t go wrong with buying the big jar of coconut oil from Costco! Just remember, use it in moderation when it comes to your nutrition.
Amy