Coconut oil has seen a dramatic shift in popularity over the years. At one time, it was considered an unhealthy source of fat, and today it’s often hailed as a superfood with various health benefits. But why have beliefs about coconut oil changed so much over time, and what does science say about its true impact on our health?
A Look Back: Past Beliefs About Coconut Oil
In the mid to late 20th century, coconut oil, like many saturated fats, was placed in the “unhealthy” category. This was largely due to concerns over saturated fat’s link to heart disease and cholesterol levels. Traditional health guidelines recommended limiting saturated fats in favor of polyunsaturated fats like vegetable oils, and coconut oil was replaced in most households with canola, sunflower, or soybean oils.
The Anti-Saturated Fat Movement:
The low-fat diet trend, popular in the 1980s and 1990s, reinforced the belief that all fats—especially saturated fats like those found in coconut oil—were detrimental to heart health. Nutrition guidelines of the time heavily emphasized reducing fat intake and increasing carbohydrate consumption to reduce cardiovascular risk. Since coconut oil contains about 90% saturated fat, it was seen as an enemy to heart health and was largely avoided by those seeking a “heart-healthy” diet.
The Rise of Coconut Oil: Present Beliefs and Modern Claims
Around the 2000s, the tide began to shift. As newer research started to re-evaluate the role of dietary fat, particularly saturated fats, coconut oil came back into the limelight—but this time as a potential health booster. Suddenly, coconut oil was being celebrated for its unique composition and touted for a range of health benefits from weight loss to improved heart health.
The Medium-Chain Triglycerides (MCTs) Factor:
One of the primary reasons coconut oil became popular was due to its high content of medium-chain triglycerides (MCTs). Unlike long-chain fats found in most other oils, MCTs are metabolized differently by the body. They are more rapidly absorbed and converted into energy, which some studies suggest can enhance fat burning, increase energy expenditure, and support weight management. This made coconut oil an appealing choice for those following low-carb or ketogenic diets, as the MCTs can quickly provide a source of energy.
Potential Health Benefits Claimed:
- Boosts Weight Loss: Due to the unique way MCTs are metabolized, coconut oil is often said to support weight loss and enhance fat-burning.
- Improves Heart Health: Advocates of coconut oil claim that despite its high saturated fat content, the oil raises “good” HDL cholesterol levels, which may improve cardiovascular health.
- Anti-Microbial and Immune-Boosting: Coconut oil contains lauric acid, a type of MCT known for its anti-microbial properties. Some believe that it can help fight harmful bacteria and boost immune function.
- Skin and Hair Health: Beyond dietary benefits, coconut oil is praised for its moisturizing and protective properties for the skin and hair.
The Science: Separating Fact from Fiction
While there’s been much hype around coconut oil, it’s essential to look at what science actually says about its health claims.
Weight Loss and Metabolism:
- While MCTs in coconut oil can increase energy expenditure, the amount of MCTs in coconut oil is relatively small compared to pure MCT oil (about 15% of coconut oil is MCTs). Therefore, the potential impact on weight loss may be more modest than claimed.
- There is some evidence that consuming MCTs can promote satiety, which may help control appetite and calorie intake. However, more research is needed to understand how effective coconut oil is in supporting weight loss specifically.
Heart Health and Cholesterol:
- Coconut oil does indeed raise HDL (good cholesterol), which is generally seen as beneficial. However, it also raises LDL (bad cholesterol) levels. The impact of coconut oil on overall cardiovascular risk remains a topic of debate, as the balance of these effects isn’t fully understood.
- The American Heart Association still recommends limiting saturated fat intake, including from coconut oil, due to its association with increased LDL cholesterol and potential cardiovascular risk.
Anti-Microbial and Immune Benefits:
- Lauric acid, which makes up around 50% of coconut oil, does have anti-microbial properties. While there’s evidence suggesting coconut oil may be effective against certain bacteria and viruses when used topically or in lab settings, it’s unclear how significant these benefits are when coconut oil is consumed as part of a normal diet.
Skin and Hair Benefits:
- Coconut oil is widely used for its moisturizing and protective properties for skin and hair. Research supports its use for improving dry skin and reducing protein loss in hair, making it an effective natural product for topical use.
Coconut Oil in Perspective: How Should You Use It?
Given the conflicting information on coconut oil, how should you incorporate it into your diet and lifestyle?
1. Use it in Moderation
While coconut oil can be a healthy addition to your diet, it should be used in moderation due to its high saturated fat content. It’s great for adding flavor to dishes, especially those on low-carb or keto diets, but it shouldn’t be the only fat source in your diet.
2. Prioritize Variety in Your Fats
While coconut oil has its place, it’s important to consume a variety of fats, including those rich in monounsaturated and polyunsaturated fatty acids (like olive oil, avocado oil, and nuts). These fats have been shown to improve heart health and offer anti-inflammatory benefits.
3. Use it for Skin and Hair Care
If you’re looking for a natural moisturizer, coconut oil is an excellent choice for skin and hair care. Its anti-microbial properties and moisturizing effect make it popular for treating dry skin and improving hair health.
4. Consider Your Personal Health Goals
Coconut oil may benefit certain populations, such as those on low-carb diets, those looking to add a healthy fat source for cooking, or those needing a natural skincare product. However, if you have concerns about cardiovascular health or high cholesterol, consult with a healthcare professional before significantly increasing your intake.
The Bottom Line: Past and Present Meet Science
The past vilified coconut oil for its high saturated fat content, while the present often glorifies it as a superfood. The reality lies somewhere in between. Coconut oil can be a beneficial addition to a balanced diet, especially for those looking to incorporate healthy fats and MCTs. However, it’s important to use it in moderation and in combination with other heart-healthy fats.
Coconut oil is not a miracle food, but it does have select benefits. Enjoy it for its flavor, potential metabolic effects, and skincare properties, but remember that balance is key in any diet.
Curious about how to balance your dietary fats for optimal health? Reach out to our team of nutrition experts for personalized guidance and discover how to incorporate healthy fats like coconut oil into your diet in a balanced and effective way.
References:
CNC Textbook. National Academy of Sports Medicine. 2021. PDF.
Renaissance Diet 2.0. Mike Israetel, PhD; Melissa Davis, PhD; Jen Case, PhD; James Hoffmann, PhD. Renaissance Periodization. 2020. PDF.
Eyres, L., et al. “Coconut Oil Consumption and Cardiovascular Risk Factors in Humans.” Nutrition Reviews, vol. 74, no. 4, 2016, pp. 267-280.
Dayrit, Conrado S. “Coconut oil: Atherogenic or not? (What therefore causes atherosclerosis?).” Philippine Journal of Cardiology, 31.3 (2003): 97-104.
American Heart Association. “Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association.” Circulation. 2017.