Coconut oil is a plant-based oil which has created a lot of hype and popularity over recent years. Many claims have been made stating the white fat’s health benefits, with celebrities labelling it as a ‘health food’ claiming that it will blast away fat, prevent disease and reduce appetite. You may be wondering, what exactly is coconut oil? Coconut oil is made by pressing coconut meat. (1) It is 100% fat and 80-90% of which is saturated fat including lauric acid which has been shown in research to increase ‘bad’ (LDL) cholesterol levels, posing a risk for heart health in the long term. (1) Did you know that one tablespoon of coconut oil contains about six times as much saturated fat as olive oil!? (1)
Coconut oil’s health claims in research refer to the use of a special formulation of coconut oil (rich in medium chain triglycerides) which is not the same as the standard coconut oil you would find at the supermarket.(2) The fats in this formulation are shorter in structure & easier to absorb and use for energy which therefore can improve satisfaction and prevent fat storage.(2) So, what does this mean? It means that the coconut oil you can buy from the supermarket is not the same as those included in the studies; it contains mostly lauric acid which is more slowly broken down by the body, is not as rapidly used for energy and does not have any valid health claims. (2)
So, what does this mean? It means that the coconut oil you can buy from the supermarket is not the same as those included in the studies; it contains mostly lauric acid which is more slowly broken down by the body, is not as rapidly used for energy and does not have any valid health claims.
So, what are the recommendations? Coconut oil may still be used but in moderation and it is far from being a ‘health food’. One benefit of coconut oil is that it can enhance the flavour in cooking, however, on a day-to-day basis, it is best to opt for the humble olive oil. Extra virgin olive oil is the stand-out of all oils when it comes to health as it is packed full of unsaturated fats which positively impacts on heart health for the long term and contains antioxidant properties, playing a role in disease prevention. (1)
For more information about dietary fats and oils or for nutrition advice tailored to you, book in to see one of our dietitians today!
References: 1. Whitney E, Rolfes SR, Crowe T, Cameron-Smith D, Walsh A. Understanding Nutrition. 1st ed. South Melbourne: Wadsworth; 2011. p. 133-5. 2. Neelakantan N, Hoong Seah JY, van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors. J Circ. 2020 Jan;141(10):803-14.