Coconut oil sounds like something that should be healthy, right? The raw white meat within the stone fruit offers nutrients, antioxidants and fiber, after all. And coconut water is often viewed as nature’s sports drink.
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But don’t be fooled by the name: All the goodness and benefits touted in coconut products don’t just magically transfer over to coconut oil.
Want proof? Consider this fact: The American Heart Association (AHA) advises against the use of coconut oil. It’s a position backed by research from more than 100 different scientific studies, too.
To understand the concern, let’s turn to registered dietitian Julia Zumpano, RD, LD.
Coconut oil and heart health
The knock against coconut oil centers on its gobs and gobs of saturated fat. More than 80% of coconut oil is saturated fat. One tablespoon of coconut oil has 12 grams of saturated fat, as well as 14 grams of fat total.
Basically, that puts coconut oil on par with bacon grease, which has never exactly been considered a heart-healthy option.
Extensive research shows that coconut oil increases your low-density lipoprotein (LDL) cholesterol. That’s the “bad” cholesterol that clogs arteries and creates all sorts of cardiac mayhem.
High cholesterol puts you at risk for heart disease.To lower bad cholesterol, you should limit saturated fat intake to less than 6% of your daily calories.That translates to 12 grams of saturated fat per day (on a 1,800-calorie diet).
So, a single tablespoon of coconut oil would use up your entire day’s allotment.That’s not good.
Yet somehow, that message has been lost when it comes to views on the tropical oil. A public survey conducted a few years ago found that 72% of Americans considered coconut oil to be healthy.
Nutrition in coconut oil
If you expect coconut oil to be packed with vitamins and minerals, prepare to be disappointed.
The processing that goes into making coconut oil strips out virtually all the nutrition found in the raw fruit. There are trace amounts of iron, zinc, vitamin K, vitamin E and even calcium, but not enough to really make a difference.
That’s not a lot of benefit from a food that packs 117 calories and 14 grams of fat per tablespoon. (Click here for coconut oil’s nutrient profile from the U.S. Department of Agriculture’s FoodData Central.)
Benefits of coconut oil
Despite being high in saturated fat, there’s some evidence that coconut oil can help with weight loss. The reason involves medium-chain triglycerides (MCTs), which can lead to greater energy expenditure and calorie burn.
The effect is minimal, though, so don’t expect miracles. Coconut oil isn’t the key to a beach body. Moderation is still advised.
Coconut oil also fits nicely into a plant-based diet as an alternative to butter, lard or beef tallow.
A few more positives pop up once you leave the kitchen. Coconut oil is touted for hair and skin health, which explains why you might see it promoted on an assortment of beauty aisle products.
Coconut oil vs. butter
When it comes to the which-is-healthier question, there’s really no clear winner between coconut oil and butter. “Research shows that there’s little difference between coconut oil and other saturated fats like butter and palm oil,” notes Zumpano.
For heart health, the best types of oils are monounsaturated and polyunsaturated oils — primarily, extra virgin olive oil (EVOO). Several studies on the Mediterranean diet have proven EVOO’s benefits for the heart.
Final thought
Don’t fall into the trap of considering coconut oil a “healthy” alternative to other cooking oils, butter or a similar spread or baking ingredient. It’s a high-fat, high-calorie food item that should be used sparingly in your diet.
FAQs
Coconut oil is high in saturated fats, which can increase your bad cholesterol levels, and it's high in calories as well, making it poor choice for weight management.
Why is coconut oil not recommended as a healthy oil? ›
Myth: Coconut oil is a heart-healthy cooking alternative.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
What do heart doctors say about coconut oil? ›
Coconut oil is high in saturated fat, which the American Heart Association says can raise your cholesterol levels and your risk of heart disease. If you include coconut oil in your diet, it's best to do so in moderation.
Is a spoonful of coconut oil a day good for you? ›
Coconut oil is high in saturated fats and should be treated like any other fat or oil. While it can be part of a nutritious diet, it's best to stick to two tablespoons (28 grams) or less per day.
What is the healthiest form of coconut oil? ›
Due to its mild flavor and high smoke point, refined coconut oil is a better choice for baking and cooking. However, minimally processed unrefined coconut oil may be better for skin and hair care, as well as certain dietary preferences.
Is it bad to use coconut oil everyday? ›
For the time being, if you like the taste of coconut oil, then, as with butter, it's fine to use it every now and then. However, it's best to restrict yourself to small amounts and use unsaturated oils as an everyday choice instead.
Where should you not use coconut oil? ›
But that may not be the case for your face. Dr. Wu notes that it's generally not recommended to use coconut oil on your face because it's highly comedogenic (in other words, it's a pore clogger). So, while it can help with hydration, it won't do much to prevent acne — in fact, it may even cause it.
What does Mayo Clinic say about coconut oil? ›
How can a plant be worse for you than animal fat? “We know that the coconut oil is a very saturated fat. Even though it does grow from the ground, and nothing that grows from the ground has cholesterol in it. It is a saturated fat that turns into cholesterol.”
Who should not take coconut oil? ›
High cholesterol: Coconut oil contains a type of fat that can increase cholesterol levels. Regularly eating meals containing coconut oil can increase levels of low-density lipoprotein (LDL or "bad") cholesterol. This might be a problem for people who already have high cholesterol.
What oil do cardiologists recommend? ›
on the other hand, using heart, healthy oils like olive oil, avocado oil, canola oil, grape seed oil and coconut oil can provide the body with beneficial nutrients like monosaturated and poly unsaturated fatty acids. These help reduce inflammation and may lower the risk of heart disease.
Relieve Symptoms of Arthritis
Animal research suggests that antioxidants called polyphenols found in coconut oil may be able to relieve some symptoms of arthritis. A study in rats with arthritis found that treatment with polyphenols from coconut oil reduced swelling and several inflammatory markers ( 37 ).
Does coconut oil raise LDL? ›
In a meta-analysis of 16 trials, coconut oil consumption significantly increased low-density lipoprotein (LDL) cholesterol concentrations as compared with nontropical vegetable oils.
What is the healthiest oil? ›
Best all-around award goes to olive oil. You can use it for almost any kind of cooking without breaking it down. The healthiest type is extra-virgin olive oil (EVOO). It can help lower your blood pressure and fight inflammation.
What to avoid when buying coconut oil? ›
Whenever possible, buy coconut oil that's labeled as "unrefined," "extra virgin," and/or "cold pressed," but avoid coconut oil that's labeled as "deodorized." Sticking to these guidelines ensures that you'll get oil subjected to the least amount of processing.
Which is healthier coconut oil or olive oil? ›
Olive Oil Is Healthier and More Nutritious
That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat. According to the experts, a tablespoon of coconut oil contains about six times as much saturated fat as olive oil.
Why is coconut oil unhealthy to cook with? ›
This is similar to other popular cooking oils. The problem with coconut oil is that up to 90% of its fat content is saturated fat. That's the type of fat that raises LDL or “bad” cholesterol. LDL cholesterol collects in your blood vessels and raises your risk of having a heart attack or a stroke.
Is coconut oil inflammatory? ›
Virgin coconut oil (VCO) is processed natural oil obtained from fresh, mature coconut kernel. It displays several biological activities like anticancer, antimicrobial, analgesic, antipyretic, and anti-inflammatory properties in vivo. Traditionally, coconut oil is used to moisturize and treat skin infections.
What is the healthiest oil to cook with? ›
The healthiest oil to cook with is olive oil. It's versatile, being used in everything from frying to finishing. It's also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).
What are the pros and cons of using coconut oil? ›
Coconut oil may help reduce hunger, improve oral health, possibly reduce seizures, and more. However, coconut oil may not be great for your heart health. Coconut oil is an increasingly popular cooking oil.
