Ask the Dietitian: Coconut Oil

coconut oil

Right now it seems like coconut oil is the hottest dietary trend. They are even recommending I brush my teeth with it! Is it all it is cracked up to be? Or is this just the latest fad?

In order to answer this question, let’s review why coconut oil is a hot dietary trend. Coconut oil is a vegetable oil with a high, saturated-fat content. To be exact, it is 90 percent saturated fat, a higher percentage than butter, beef fat, or even lard. For a very long time, saturated fat was seen as a risk factor for cardiovascular disease since it raises LDL, “bad” cholesterol levels. However, the main saturated fat in coconut oil is lauric acid, a medium chain fatty acid. Lauric acid increases levels of HDL – “good” cholesterol – as well as LDL levels. Furthermore, lauric acid is not thought to negatively affect the overall ratio of the two. As a result, claims were made that coconut oil may even offer protection against heart disease. In fact, much of the research on the relationship of saturated fats and heart disease points to the possibility that saturated fats and cholesterol in animal products may play more of a detrimental role in your health than saturated fats in plant foods. In addition, because plant-based oils also contain antioxidants, further claims were made that coconut oil will help you lose body fat; may prevent and even treat cancer, diabetes, and HIV/AIDS; boost brain function in people with Alzheimer’s disease; stimulate thyroid function; and fight off bacterial, viral, and yeast infections.

Wow, that sounds incredible! So is coconut oil the cure-all?

Coconut oil is certainly not a cure-all. Research supporting claims of its role in preventing, reducing risk for, or curing HIV/AIDS, diabetes, thyroid disease, or Alzheimer’s disease is sparse or nonexistent. There is little evidence to suggest it has a significant effect on inflammation or bacterial infection when consumed in food and the preclinical research in cancer is mixed. Considerable research is needed to determine whether such claims may one day be substantiated. In terms of its effect on HDL cholesterol levels, most of the research so far has consisted of short term studies; therefore, we don’t really know how coconut oil affects heart disease. It is also important to mention that even though coconut oil boosts HDL, it may just be “less bad” than other saturated fats, but there are other vegetable oils, which are mainly unsaturated fats that both lower LDL and increase HDL. One example would be olive oil.

Coconut oil can be one of a wide variety of plant-based foods to be included to support health and wellness, keeping in mind that only small amounts should be consumed. Moderation is key, especially since research is limited. Those who enjoy the flavor of coconut oil may consider using it in place of butter or shortening, as it does provide a nutty, vanilla flavor.

Answer provided by Linda Gavrielov, registered dietitian and nutrition counselor at the Ripa Center for Women’s Health and Wellness at Cooper. Linda’s greatest passion is to help people prevent the onset of chronic medical conditions, such as obesity, diabetes, and cardiovascular disease by teaching people healthy eating behaviors and helping people make healthy food choices.

Learn more about Linda and the Ripa Center’s nutrition programs for women here.

 

Leave a Reply

Your email address will not be published. Required fields are marked *