August 19th, 2011
08:40 AM ET

How good is coconut oil for you?

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Question asked by Ashutosh of Minneapolis

How good is coconut oil for you? Nowadays in gym and in vitamin shops, they mention to have some coconut oil in our diet. Is it supposed to be good for you? If yes, in what ways, and what are some good tips to use it in our diet?

Expert answer

Hi, Ashutosh. This is a great question that I get asked about frequently as it seems as if a lot of personal trainers, nutritionists and alternative health practitioners are recommending coconut oil to their clients, and this popularity has spread to mainstream stores and health clubs.

Coconut oil is high in saturated fat (about 92% compared with 64% in butter), but some of the fat comes from shorter length chains of carbon known as medium-chain triglycerides, or MCTs, which I believe is why it has gained popularity in the weight loss/nutrition field.

MCTs are quickly metabolized by the liver (unlike longer chain fats, which undergo a more prolonged course through the body) so they are less likely to be stored as body fat.

If you eat too many calories, however, the extra (non-MCT) calories will be stored as body fat so you won't necessarily lose weight adding these to your diet.

According to Dr. Barry Sears, who is an expert in lipids (fats), holds a doctorate in biochemistry and does extensive research in the field, coconut oil does have some advantages over other types of saturated fat in that it is rich in tocotrienols (vitamin E, an antioxidant), and because of the high amounts of saturated fat, it is stable for cooking. (Note that the tocotrienols degrade during cooking so this benefit is lost if you use coconut oil for cooking.)

In addition, it is low in omega-6 fatty acids (less than 2%), which reduces the formation of arachidonic acid, a pro-inflammatory compound. Unfortunately, the saturated fats can increase inflammation so this benefit may be offset somewhat.

Research on coconut oil is still limited, but one small study published in the journal Lipids found that in women with too much belly fat (waist size larger than 35 inches), taking coconut oil while following a low-calorie diet and walking almost an hour a day raised good cholesterol, or HDL, and lowered belly fat more than a diet including soybean oil. (The soybean oil diet actually increased bad cholesterol and lowered good cholesterol.)

Another larger study of Filipino women published this year showed an association between coconut oil intake and higher levels of good cholesterol and no significant association with bad cholesterol.

All in all, coconut oil may not be as unhealthy as many animal-derived saturated fats (butter, meat), but until more research is done, especially looking at the impact on heart disease risk, it is better to limit your intake to less than 10% of total calories per day and make sure that it replaces less healthy foods such as refined carbohydrates, sugar and high fat animal proteins instead of adding to them.

And I agree with Sears that for controlling inflammation and obtaining optimal health, extra virgin olive oil is unquestionably your best choice.

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soundoff (80 Responses)
  1. Lewis Fritsch

    Bethany,If you can’t use the oil, might I suggest a brand name product for you to try? I recently started using Mario Badescu products, and found they are some of the most gentle and effective I’ve used on my skin ever. And believe me when I say, I have tried everything. Every.Thing. Including coconut oil on my face, which just does not work for me.I use MB’s Seaweed cleanser daily, and it so so gentle. If you go to their website and fill out the skin questionnaire, they will send you good sized samples of all the products they recommend for you. Just thought you might want to look into that. (this may be TMI, but I’ve had blackheads/whiteheads on my face for over 20 years that nothing ever got rid of, including Rx from a dermatologist. After using MB for three weeks, they are gone from my nose area and almost gone from my chin.)And, no, I don’t work for the company or get any kind of perk from them.


    February 24, 2016 at 08:46 | Report abuse | Reply
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    April 16, 2016 at 19:53 | Report abuse | Reply
  3. johnmarris

    I like your article very much about coconut oil. But I need the information about organic virgin coconut oil and the wants it. My friend suggest to me visit the website of Tiana FairTrade organic coconut oil. He said that they provide the great service in the coconut oil. Thanks for sharing this article. But if you want also know more about Tiana Organic products you can visit here:

    September 15, 2016 at 07:48 | Report abuse | Reply
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