Coconut Oil: Good or Bad?

Coconut oil is oil that is extracted from coconuts and is about 90% saturated fat. Saturated fat is solid at room temperature and is what makes butter solid. It can also be seen in the marbling of meat. Just like olive and canola oil, butter, and lard, coconut oil is a type of fat. Usually liquid fats are called oils, like olive, canola, and vegetable oil. Coconut oil is different from other oils though, in that it is solid at room temperature and liquid when heated.

Why do we care?  

Eating too much saturated fat can raise LDL ("Lousy") and lower HDL ("Healthy") cholesterol, increasing your chances of getting heart disease. About 58% of the saturated fats in coconut oil are medium chain triglycerides (MCTs). Some research says this type of saturated fat may affect the body in different ways. Some studies have shown that people have lost weight with 100% MCT oil, along with dieting. However, the MCTs in this oil make up only about 15% of the MCTs in coconut oil. So, coconut oil is not proven to help with weight loss.

How much more saturated fat is in coconut oil vs other solid fats?  

Coconut oil is like fats that come from animal products: 

• Coconut oil - around 90% saturated fat

• Butter - over 50% saturated fat

• Pork fat - around 50% saturated fat

• Beef fat - around 40% saturated fat

It is recommended that less than 10% of calories come from saturated fat, and based on a 2,000 calorie diet, that’s 200 calories, which is about 22 g of saturated fat per day. So, eating just 2 tablespoons of coconut oil would already meet the maximum amount of saturated fat intake for one day.

Types of Coconut Oil 

There are many different descriptions of coconut oil, including organic, expeller-pressed, refined, virgin, and the other terms. These terms refer to how the coconut oil was treated or processed. No matter what name or description is given to the coconut oil, nutritionally they are all the same. 

Bottom Line 

Coconut oil has no beneficial effects on body weight or cholesterol. In fact, the American Heart Association says that in seven research trials, coconut oil raised LDL cholesterol and had no favorable effects.

Trying coconut oil for other uses

It is okay to try a little coconut oil, but don't overdo it. If you add coconut oil to your diet, be sure to cut out other fats. If you choose not to eat it, coconut oil can be used as a hair conditioner and skin lotion.

Health and wellness claims about coconut oil abound, but you must be wary because often the science does not back them up.  Now you know.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office