Coconut oil: is it finally good or bad?

What happened to all the hype of recent years praising the properties of coconut oil?

Where have all those reports gone about the countless benefits of oil that, along with palm oil, had been demonized in the 1950s for its polyunsaturated fats and banned even in popcorn sold at the entrance to movie theaters, only to be "re-discovered as a panacea"?

There were lists of up to 30 benefits of coconut oil that convinced us to put it as number 1 on the shopping list for our homes.

And now, recent publications are dismissive of its benefits and at best suggest that it should be used in the same moderation as butter or bacon fat. But where do these claims come from?

In a meta-analysis published in the American Heart Association (AHA) journal Circulation , researchers reviewed 16 studies looking at how bodies react after eating coconut oil.  According to the studies evaluated, it was found that coconut oil significantly increased low-density lipoprotein, that is, LDL (for its acronym in English) or bad cholesterol by 9% compared to non-tropical vegetable oils.  Good cholesterol, or HDL, also increased.

The study's author, Rob M. Van Dam of the Saw Swee Hock School of Public Health at the National University of Singapore, says there is no medical evidence that coconut oil is beneficial to health.  In fact, “high consumption of coconut oil increases LDL cholesterol levels, which eventually increases the risk of cardiovascular disease.” (The study was sponsored by Singapore’s Ministry of Health.)

The director of the Healthy Living program at the Mayo Clinic in the USA believes that the latest research "strengthens the theory that coconut oil is not the panacea that was previously believed."

What is coconut oil?

Coconut oil comes from pressing coconut meat and dried coconut flakes (copra).  More than 80% of that fat is saturated fat.  Compared to butter (63%), beef fat (50%) and bacon fat (39%), according to the American Heart Association.  Coconut oil is the least processed of the fat varieties available.

Coconut oil contains no cholesterol, no fiber and only traces of vitamins, minerals and plant sterols.  Sterols have a chemical structure that mimics blood cholesterol.  and this should inhibit the absorption of cholesterol in the body. However, the amount found in a few tablespoons of coconut oil is too small to produce beneficial effects.

Coconut oil has been touted as a health food for several years now, with proponents of low-carb, ketogenic and other diets that encourage higher fat consumption and lower amounts of sugar and flour claiming that it helps reduce visceral fat by inducing ketosis.

Can coconut oil be considered a healthy food or not?

Img. Sergio Ortiz for Pixabay

A Harvard professor went so far as to say that coconut oil was pure poison and one of the worst foods you could eat, while the spokesperson for the Academy of Nutrition and Dietetics of the United States, Ginger Hultin, says that it should not be completely eliminated from the diet.

There are both proponents and detractors of coconut oil as a health food, but it really depends on how you use it.

Although it is true that coconut oil increases cholesterol levels, both good and bad, it is important to know that, for example, it contains other antioxidants.  In fact, the studies that found benefits used 100% of the medium chain triglycerides (MCTs) found in the oil, not the product sold on supermarket shelves.

Now, medium chain triglycerides (MCT) have a shorter chemical structure than other fats, which helps them to be quickly absorbed by the body for use.  After digestion, MCTs are transported to the liver where they are used for energy.  The theory behind it is that this rapid absorption causes satiety and prevents fat accumulation.

On the other hand, coconut oil contains mainly lauric acid which is not MCT.  Lauric acid is absorbed more slowly and metabolized like other long-chain fatty acids.  Therefore, the reported benefits of MCTs contained in coconut oil other than lauric acid cannot be directly applied to commercial coconut oils.

Traditional consumption

Epidemiological studies have shown that people who have coconut as part of their native diet (e.g. India, the Philippines, Polynesia, I dare to include Colombia) have low levels of heart disease, although it should be noted that this is not only due to including coconut in their diet but also other dietary characteristics and lifestyle.

Likewise, the type of coconut that these populations consume is different from that used in typical Western diets.  This is a coconut oil that is not processed at all, along with a native diet composed of foods rich in fiber and low in processed and sugary foods.

According to an article from the Harvard School of Public Health, a review of the literature on the use of coconut products (oil, milk, pulp or cream) included 21 observational and clinical studies:

• Epidemiological studies have found that people in Samoa, the Philippines, New Zealand and New Guinea consume whole coconut as part of their traditional diet.  In general their diets were similar:  coconut (both pulp and milk), fresh fruits, vegetables and fish.  Studies found that those who consumed higher amounts of coconut oil had higher levels of good cholesterol (HDL) but also higher overall cholesterol and triglycerides.
• 8 short clinical studies lasting 5-8 weeks and ranging from 9-93 participants, who were examined with a coconut oil intervention in their diets.  When compared with diets that included butter or other unsaturated fats such as olive or safflower oil, coconut oil was found to raise total cholesterol levels, both good (HDL) and bad (LDL), more than unsaturated oils, but not more than butter.  Coconut oil was also found to raise bad cholesterol (LDL) levels to an equal or greater extent than palm oil or beef fat.
• The authors concluded that due to the above results and coconut oil's ability to increase levels of bad cholesterol (LDL), as well as in some cases triglycerides, this oil should not be considered a health food and should be limited in consumption just as would be done with butter or other vegetable oils.
• Coconut oil contains the same amount of calories and total fat as other fat sources: about 120 calories and 14 grams of fat per tablespoon.  Coconut oil has a very special flavor and is used in small quantities.  as an alternative to other oils within the framework of a “healthy diet”.

The use of your coconut oil depends on the type of diet you are consuming.

Of course, the effects mentioned in the Harvard University article refer to a “healthy” diet within the context of the Western diet.

However, if you're familiar with the ketogenic, Paleo, or low-carb diet, coconut oil takes on a different meaning.

These diets promote a higher consumption of fat (up to 70%) in your diet in proportion to protein (20-25%), while carbohydrates only 5-10%. In others, the proportions vary, but as long as you consume very few carbohydrates, the fat will force your body to use it as a source of energy and, in turn, to use the fat you have already accumulated.

However, if your diet is based on flour and sugar, you should use coconut oil and any other fat in moderation.

Other known benefits of coconut oil

1.  Contains healthy MCT fatty acids.  When you consume MCTs, it goes directly to your liver.  Your body uses them as a quick source of energy and converts them into ketones, within the context of a diet, or better yet, a ketogenic eating cycle.  Ketones may have powerful benefits for the brain, and researchers are studying ketones as a treatment for Alzheimer's disease and other diseases.

2.  It should stimulate fat burning.  MCTs in coconut oil may increase the number of calories your body burns compared to longer chain fatty acids ( Source ).   

One study found that eating 15 to 30 grams of MCTs per day increased 24-hour energy expenditure by 5% ( Source ).

3. It must have antimicrobial effects.  Lauric acid makes up about 50% of the fatty acids in coconut oil ( source ).

When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi ( source ).

For example, test tube studies show that these substances help kill the bacteria Staphylococcus aureus, which causes staph infections, and the yeast Candida albicans, a common source of yeast infections in humans ( source ) ( source )

4. It must stimulate brain function in the case of Alzheimer's disease.  Alzheimer's reduces the brain's ability to use glucose for energy.

Research suggests that within the context of a ketogenic diet, ketones may provide an alternative energy source for these malfunctioning brain cells to reduce the symptoms of Alzheimer's disease ( source ).

The authors of a 2006 study reported that MCTs improved brain function in people with milder forms of Alzheimer's disease ( source ).

However, research is still preliminary and there is no evidence to suggest that coconut oil alone combats this disease.

5.  It may help reduce hunger. An interesting feature of MCTs is that they can reduce hunger.

This may be related to the way the body metabolizes fats, because ketones can reduce a person's appetite ( source ).

6.  It must protect skin, hair and teeth.  Coconut oil is an effective moisturizer for skin and hair. Using a small amount, gently massage it directly into the skin. For dry or frizzy hair, apply a small amount to the hair roots and leave for the desired amount of time (a few minutes to overnight), then wash off.

Oil pulling, which involves applying coconut oil to your mouth like a mouthwash, may kill some of the harmful bacteria in your mouth. This may improve dental health and reduce bad breath, although more research is needed.

7.  Controlling blood sugar. MCTs, found in coconut oil, may help preserve insulin sensitivity. The review also listed specific health benefits of MCT oil, not coconut oil, in 29 studies.

However, other research has not found the same results. This study on mini pigs, however, looked at a high-calorie, high-fat diet that also included hydrogenated fats and high fructose.

Purchasing and Storing Coconut Oil

Coconut oil is made by pressing fresh coconut meat or dried coconut meat called copra. Virgin coconut oil uses fresh meat, while refined coconut oil typically uses copra. Unlike olive oil, the terms "virgin" and "extra virgin" are not regulated with coconut oil. There is no difference in products labeled with these terms. The U.S. Department of Public Health  Harvard University states:

Virgin or Extra Virgin (interchangeable terms) :

If a "dry" method is used, fresh coconut meat from mature coconuts is quickly dried with a small amount of heat, and then pressed by a machine to remove the oil. If a "wet" method is used, a machine presses the fresh coconut meat to obtain milk and oil. The milk is separated from the oil by fermentation, enzymes, or centrifugal machines.

The resulting oil has a smoke point of about 170ºC, which can be used for quick sautéing or baking, but is not appropriate for very high temperatures such as frying. You may also see the following terms on coconut oil labels:

• Expeller-pressed: A machine presses the oil from the coconut pulp, often with the    use of steam or heat.
• Cold-pressed: The oil is pressed without using heat. The temperature is kept below 49ºC; this is thought to help retain more nutrients.

Refining : Copra is machine-pressed to release the oil. The oil is then steamed or heated to deodorize it and "bleached" by filtering it through clays to remove impurities and any remaining bacteria. Chemical solvents such as hexane may sometimes be used to extract the oil from copra. The resulting oil has a higher smoke point at about 200-260ºC, and is tasteless and odorless.

Partially hydrogenated: The small amount of unsaturated fats in coconut oil are hydrogenated or partially hydrogenated to extend shelf life and help maintain its firm texture in warm temperatures. This process creates trans fats, which should be avoided.

Store coconut oil in a cool, dark place, in a sealed container or in the refrigerator. Shelf life will vary, depending on the type of processing and how it is stored. Refined coconut oil usually lasts a few months, while virgin coconut oil can last 2 to 3 years if stored properly away from heat and light. Signs of spoilage include mold, a yellow tint, or "rancid" odors or tastes.

What oil do I recommend?

If you are going to use coconut oil for dietary purposes, get the MCT kind and use a tablespoon at a time in your low-carb meals. (Found at some health food stores and Fit2go)

If you want to consume your coconut oil regularly in the preparation of your meals, make sure that it is virgin and cold-pressed in order to obtain the nutritional properties that this oil can offer you.

Indeed, oil can be used for sautéing but avoid frying.

Here is a reliable brand of coconut oil that you can safely consume:

For orders: phone: +57 310 817 6729

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References:

Journal of the Harvard School of Public Health, USA

Magazine www.healthline.com

Magazine www.ecohealth.com