Coconut Oil: Friend Or Foe Of Plant-Based Diets?

Coconut oil has been marketed as a cure-all with health benefits ranging from antimicrobial properties to fighting cancer and promoting weight loss. However, coconut oil is 100% fat, 80-90% of which is saturated fat. It contains no cholesterol, no fibre, and only traces of vitamins, minerals, and plant sterols.

The American Heart Association (AHA) has advised against the use of coconut oil, and suggested limiting all saturated fat. For those at risk for or who have heart disease, they advise no more than 6% of total calories from saturated fat, or about 13 grams based on a 2000-calorie diet. One tablespoon of coconut oil comes close to that limit at about 12 grams of saturated fat.

Coconut oil is a popular fat choice for its rich flavour with a mild coconut aroma. It is also an effective moisturiser for skin and hair.

Coconut oil is 100% fat, 80-90% of which is saturated fat

Coconut oil is a popular fat choice in trending diets, including ketogenic and paleo diets, because of its rich flavour and mild coconut aroma. It is also used in the context of a healthy eating pattern. However, it is important to note that coconut oil is highly processed and contains no cholesterol, no fibre, and only traces of vitamins, minerals, and plant sterols.

The American Heart Association (AHA) advises against the use of coconut oil and suggests limiting all saturated fat. For those at risk of or who have heart disease, they advise no more than 6% of total calories from saturated fat, or about 13 grams based on a 2000-calorie diet. One tablespoon of coconut oil comes close to that limit at about 12 grams of saturated fat.

Coconut oil is often marketed as a "wonder oil", a cure-all with health benefits ranging from antimicrobial properties to fighting cancer and promoting weight loss. While it is true that coconut oil contains some medium-chain fatty acids (MCFAs), which are less readily absorbed compared to longer-chain fatty acids, it is important to remember that coconut oil is still a highly processed product and should be consumed in moderation as part of a healthy, balanced diet.

Coconut oil is devoid of vitamins, minerals, and most other nutrients

Coconut oil is a popular cooking oil with many reported health benefits. It is often praised for its antimicrobial and antioxidant properties, as well as its potential to improve skin and oral health and aid weight loss. However, it is important to note that coconut oil is composed of over 80% saturated fat, which has been linked to cardiovascular and other diseases. While it does contain medium-chain fatty acids (MCFAs), which are harder for the body to convert into stored fat, only about half of the saturated fat in coconut oil is composed of these MCFAs. The rest is made up of long-chain fatty acids, which are more easily stored as fat in the body.

In terms of nutrition, coconut oil offers very little beyond fat. One tablespoon of coconut oil contains 116 calories, all of which come from fat. It has 12 grams of mostly saturated fat, with only about half being the theoretically beneficial MCFAs. There are no carbohydrates, protein, or vitamins, except for a negligible amount of vitamin K. In comparison, a single romaine leaf contains 30 micrograms of vitamin K.

When it comes to a whole-food plant-based diet, coconut oil is considered a highly processed food. During the process of extracting oil from a whole plant food, the original structure of the plant is compromised, resulting in a nutrient-void, high-fat, calorie-dense product. All oil is 100% fat and contains approximately 120 calories and 14 grams of fat per tablespoon, which can add up quickly. Since oil has zero fiber, it is quickly absorbed by the body and immediately converted into body fat.

While some of the MCFAs in coconut oil, such as lauric acid and capric acid, have been shown to have antifungal and antiviral properties, it is important to remember that we eat foods to provide healthy fuels and strengthen our immune system, not solely for their antimicrobial properties. Additionally, coconut oil is not a significant source of omega-3 fats, which are essential fats that our bodies need.

In summary, while coconut oil may have some potential health benefits due to its MCFAs content, it is important to remember that it is still a highly processed product that is devoid of vitamins, minerals, and most other nutrients. It is primarily composed of saturated fat, which can have negative impacts on our health. Therefore, it is recommended to consume coconut oil in moderation and opt for less processed forms, such as extra virgin coconut oil, if possible.

Coconut oil is highly processed

Coconut oil is 100% fat, 80-90% of which is saturated fat. This fat is made up of smaller molecules called fatty acids, and there are several types of saturated fatty acids in coconut oil. The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown in research to raise harmful LDL levels. Also present in trace amounts are monounsaturated and polyunsaturated fats.

Coconut oil contains no cholesterol, no fibre, and only traces of vitamins, minerals, and plant sterols. While plant sterols may help to block the absorption of cholesterol in the body, the amount found in a few tablespoons of coconut oil is too small to produce a beneficial effect.

Other processes include expeller-pressed (a machine presses the oil from coconut flesh, often with the use of steam or heat), cold-pressed (the oil is pressed without the use of heat, with a temperature below 120 degrees F), and refined (the copra is machine-pressed to release the oil, which is then steamed or heated to deodorise the oil and "bleached" by filtering through clays to remove impurities and any remaining bacteria). Sometimes chemical solvents such as hexane may be used to extract oil from the copra.

Coconut oil is worse for you than lard

Coconut oil has been marketed as a cure-all superfood with health benefits ranging from antimicrobial and cancer-fighting properties to reducing heart disease and promoting weight loss. However, despite its popularity, coconut oil is not considered a healthy option by many experts. In fact, coconut oil is worse for you than lard.

Coconut Oil is High in Saturated Fat

Coconut oil is approximately 90% saturated fat, which is much higher than lard, which is only 43% saturated fat. Saturated fat is known to raise "bad" LDL cholesterol, which can lead to clogged arteries and an increased risk of heart disease and stroke. While coconut oil does contain some medium-chain fatty acids (MCFAs), which are less readily absorbed by the body and have a lesser impact on LDL cholesterol, it is important to note that half of the saturated fat in coconut oil is not MCFAs.

Lack of Essential Nutrients

Coconut oil is devoid of essential vitamins, minerals, and other nutrients. It is pure fat and, specifically, saturated fat, which is known to be detrimental to heart health. On the other hand, lard, though not a health food, may provide some additional nutrients.

Comparison to Other Oils

When compared to other plant-based oils, coconut oil still falls short in terms of nutritional value. For example, olive oil is rich in heart-healthy monounsaturated fats, while avocado oil is a good source of vitamin E and potassium.

While coconut oil may have some potential benefits, such as antimicrobial properties, these do not outweigh the negative impact of its high saturated fat content. Therefore, it is important to limit coconut oil consumption and opt for healthier alternatives, such as olive oil or avocado oil, to promote overall health and reduce the risk of cardiovascular disease.

Coconut oil raises harmful LDL cholesterol levels

Coconut oil has been marketed as a cure-all superfood with several health benefits, including antimicrobial and cancer-fighting properties, weight loss, and reduced heart disease. However, the inclusion of coconut oil in a plant-based diet is a highly debated topic. While some people advocate for its use due to its unique flavour and potential health benefits, others argue that it should be avoided because of its high saturated fat content and negative impact on cholesterol levels.

Coconut oil is composed of 100% fat, with 80-90% of that being saturated fat. This high proportion of saturated fat has raised concerns about its effects on heart health. Several studies have found that coconut oil increases both beneficial HDL cholesterol and harmful LDL cholesterol levels compared to unsaturated oils, and to a similar or greater degree as other saturated fats. The American Heart Association (AHA) advises against the use of coconut oil and recommends limiting saturated fat intake to less than 7% of dietary calories.

Proponents of coconut oil argue that the type of saturated fat in coconut oil, medium-chain triglycerides (MCTs), may have different metabolic effects compared to other saturated fats. MCTs are quickly absorbed and used by the body, and some studies suggest they may promote satiety and prevent fat storage. However, it's important to note that commercial coconut oil contains mostly lauric acid, which is not an MCT, and is absorbed and metabolized more slowly.

Additionally, the inclusion of coconut oil in a whole food, plant-based diet may be less detrimental to health than when consumed as part of a diet high in refined or processed foods. The consumption of coconut oil within the context of a traditional diet that includes the whole coconut and other fibre-rich, unprocessed foods has been associated with lower rates of cardiovascular disease in some populations.

In conclusion, while coconut oil may have some potential health benefits, its high saturated fat content and ability to raise LDL cholesterol levels are concerning. When consumed in small amounts within the context of an overall healthy, plant-based diet that includes a variety of whole foods, the negative effects of coconut oil may be mitigated. However, further research is needed to fully understand the impact of coconut oil on health, especially when compared to other dietary fats.

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