Coconut oil: Is it too good to be true?
What is it? Coconut oil is an edible oil extracted from coconut meat.Most commercially available coconut oil isrefined or “partially hydrogenated”. It is extracted from dry coconut meat and treated with high heat and chemicals.
Virgin coconut oil, on the other hand is extracted from fresh coconut meat and is not chemically treated.
The cure? The information about coconut oil is confusing at best. As a health food there are claims that it helps thyroid disease, heart disease, obesity, diabetes, Alzheimer’s disease and many other conditions. Recent video testimonials are compelling. What do we know about these claims? Very little. There are few good studies on coconut oil and disease outcomes. The best studies are on the short-term impact of coconut oil on cholesterol levels.1 Unfortunately we do not know about its long-term effects or its effects on heart disease. The findings are interesting but there is still no clear answer to the question of harm or benefit.
The concern: Coconut oil contains 92% saturated fat.1 This is more than butter (64% saturated fat) or lard (40% saturated fat).4 Processed or “partially hydrogenated” coconut oil additionally contains trans fats (bad fats).3 These fats are associated with heart disease and this type of coconut oil is unhealthy.
On the other hand, virgin coconut oil is not partially hydrogenated and does not contain trans fats but it still contains 92% saturated fat. This is worrisome for many since saturated fats are considered less healthy and can raise your LDL (bad) cholesterol. Conversely the oil may also increase “good” HDL cholesterol levels.4
Considerations: Do not use refined or partially hydrogenated coconut oil.Virgin coconut oil is a better choice since it does not contain trans fats (bad fats).
Fats in moderation are an important component of a healthy diet. Limit your saturated fats to less than 10% of your total calories.2 Use coconut oil (92% saturated fat) sparingly as it is also high in calories. One tablespoon of coconut oil contains 117 calories, 14 grams of fat, 12 grams of saturated fat and no vitamins or minerals.1
As a food, virgin coconut oil is very interesting. It has a slightly sweet, nutty, coconut flavor that enhances pastries, cakes, frostings, sautéed vegetables, roasted sweet potatoes, etc. Unlike other vegetable based oils, it is a solid at room temperature and a liquid when heated. Due to the saturated fats it has qualities a lot like butter or lard. It is very stable and can be stored at room temperature for 1 to 2 years without going rancid. Check out a tasty coconut oil recipe for a chocolate ice cream topping created by Thomas Keller a renowned chef and restaurateur. http://www.nytimes.com/2011/03/02/dining/02apperex4.html
The debate about the benefits and risk of coconut oil continues. The scientific evidence does not support the health claims yet. We will know more in the future but in the meantime, as with many things: moderation is the key!
1. Zelman K; The Truth About Coconut Oil; WebMD Web Site; http://www.webmd.com/diet/features/coconut-oil-and-health; March 10, 2011; Accessed May 22, 2013.
2. Nutrition and healthy eating; Mayo Clinic Web Site; http://www.mayoclinic.com/health/dietary-guidelines/MY01594; Accessed May 22, 2013.
3. Maloof R; Coconut Oil; MSN Healthy Living Web Site; http://www.healthyliving.msn.com/diseases/cholesterol/coconut-oil-1; Accessed May 21, 2013.
4. Willit W; Ask The Doctor: Coconut Oil; Harvard Health Publications Harvard Medical School Web Site; http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2011/May/coconut-oil; May 2011. Accessed May 21, 2013.
By Alicia Sakai, PharmD
May 23, 2013
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