Setting the Record Straight on Coconut Oil
Recently, the wellness community has been up in arms over the presidential advisory released by the American Heart Association (AHA) – it turns out coconut oil may not be the wellness superstar many people thought. The AHA advised that people limit sources of saturated fat, including coconut oil, because it may increase the risk of developing heart disease. However, the funny thing is – the news that sparked headlines and shook up the wellness community wasn’t really news at all.
Coconut oil is known to be a source of saturated fat. While it has been recommended for a long time to limit sources of saturated fat, the issue isn’t necessarily so clear cut. The AHA recommends limiting saturated fat to 6% or less of one’s daily caloric intake. Typically, it is recommended to consume approximately 30% of one’s calories from fat, meaning over 20% of fat consumed should be in the polyunsaturated and monounsaturated forms (although individual recommendations may vary). While saturated fat isn’t necessarily all bad (it does raise HDL cholesterol – the “good” kind of cholesterol, and we do need some in our diet because it plays an important role in the structural component of cells), it should be consumed in moderation, since it also increases LDL (the “bad” cholesterol) and has been linked to an increased risk of heart disease. Diets rich in monounsaturated fatty acids and polyunsaturated fatty acids are typically referred to as “heart-healthy” due to the cardio protective effect of these fats (for example: the Mediterranean style diet, which emphasizes leafy green vegetables, fruits, nuts, seeds, fish and olive oil).
Coconut oil is touted to be helpful for weight management, digestive woes and everything in between. It’s known for it’s medium chain triglycerides (MCTs), which are digested and absorbed differently than other fats. MCTs are absorbed quickly and bypass the long process typically required to break down and absorb fats, so they may be used clinically for patients who have malabsorption and have even been used as an ergogenic aid for athletes due to it’s perceived quick energy. However, the research that supports the use of MCT oil typically has used an oil that is far more rich in MCTs than traditional coconut oil. While coconut oil contains more MCTs than many other oils, it is not pure MCT oil. Additionally, the link between coconut oil and weight loss is not causative – that is, we do not have any evidence that proves that increasing coconut oil intake causes weight loss. There are many confounding variables that prevent this conclusion from being drawn. It is most likely that people who start using coconut oil and lose weight do so because they are
a) making many other dietary and lifestyle changes, as well
b) feeling satiated from the calories provided by the coconut oil, which can also be provided by other fat and food sources, and possibly limiting their overall caloric intake, which can aid in weight loss.
So, to consume coconut oil or not consume coconut oil – that is the question. Coconut oil is one type of many oils that can be incorporated into an overall healthy diet. In moderation, it can certainly be enjoyed. However, do I recommend loading it up in all of your meals, snacks and coffee? No.
So, unless you plan to lather it all over your body and hair, enjoy it in moderation .