Coconut oil: Benefits, uses, and controversy

Many manufacturers have begun using coconut oil in packaged products, and many people use it for cooking. Many products, such as fried foods, sweets, shampoos, coffee, and smoothies, contain coconut oil.

However, coconut oil is high in saturated fat. Saturated fat is associated with the development of certain health conditions, such as cardiovascular disease, if a person consumes it in high amounts.

This article explores the possible benefits of coconut oil, its nutritional content, its possible risks, and more.

Supporters claim coconut oil provides various health benefits.

There are two types of cholesterol: high-density lipoprotein (HDL), or good cholesterol, and low-density lipoprotein (LDL), or bad cholesterol. HDL appears to help reduce LDL levels, and high levels of HDL may help boost cardiovascular health.

Further research into the effects of coconut oil on cholesterol levels is needed.

Some people apply coconut oil to their hair to increase shine and protect it from damage. It may penetrate the scalp better than mineral oils.

A 2022 study suggested that coconut-based hair oils may help repair damaged hair by increasing its hydrophobicity, which refers to its ability to repel water.

However, one older 2017 study of people with similar hair types found no difference in hair condition between those who used coconut oil and those who did not.

Applying a coconut extract to human skin may enhance its protective barrier functions and have an anti-inflammatory effect, according to an older 2017 study.

In an in vitro study, cold-pressed coconut oil was active against drug-resistant Candida albicans, suggesting it could be a potential topical treatment for Candida infections.

However, the findings of in vitro studies are not always replicable in live humans and further research is necessary.

In an older 2017 rodent study, rats with liver disease consumed a high-glucose diet either with or without coconut oil. Those who consumed coconut oil had better measures of liver health after 4 weeks than those who did not.

This suggests that some elements in coconut oil may help protect the liver. However, further research is needed.

However, no studies have been conducted on humans, so people should not inhale coconut oil.

Some people have argued that coconut oil leaves people feeling fuller after eating, which means they will not eat so much.

However, an older 2017 study compared MCT oil to coconut oil and confirmed that MCT oil, not coconut oil, exerts effects on satiety.

Oil pulling is a traditional oral treatment. It involves swishing an oil around the oral cavity in a similar way to modern mouthwash.

However, the review authors highlighted that further high-quality studies into the potential benefits of coconut oil for dental and oral health are needed.

However, further research is necessary and adding coconut oil to the diet will not induce weight loss on its own. A person may want to consider speaking with a healthcare professional about consuming coconut oil as part of a balanced diet for weight management.

Several investigations have examined coconut oil and its possible benefits, but many of these are small, inconclusive, and animal- or lab-based.

Some human studies have confirmed several benefits, but other studies on people show conflicting results. More research is needed to confirm the effects of daily coconut oil use.

1 tablespoon (tbsp) of coconut oil contains:

• 104 calories
• 0 g of protein
• 11.5 grams (g) of fat, of which 9.57 g is saturated

It contains little to no fiber, vitamins, or minerals.

Coconut oil is almost 100% fat, most of which is saturated fat. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids.

Coconut oil is high in MCTs. These are harder for the body to convert into stored fat and easier to burn off than long-chain triglycerides (LCTs). Supporters of coconut oil attribute many of its benefits to the high MCT content.

However, researchers have questioned these perceived benefits of coconut oil because many of the reported benefits stem from MCT oil itself.

Not all coconut oils are the same, and the impact on health may vary according to type.

Overall, the less processed a food is, the more likely it is to offer health benefits, and the same is probably true of coconut oil.

Extra virgin coconut oil comes from the fruit of fresh, mature coconuts. Processing does not involve high temperatures or added chemicals.

People who choose to use coconut oil in the diet should opt for the least processed type.

The main argument against coconut oil is its high saturated fat content.

The 2020-2025 Dietary Guidelines for Americans (DGA) recommend limiting consumption of saturated fats to less than 10% of a day’s calories. This means that someone following a 2000-calorie per day diet should eat no more than 20 g of saturated fat each day.

In 2008, one study made people think that coconut oil might be healthful. In this investigation, 31 people consumed MCT oil or olive oil during a 16-week weight loss program.

The team found that the body processes MCT differently from other oils oil, such as coconutoils. They concluded that MCT could have the same impact on CVD risk factors as olive oil.

Some people interpreted this to mean that if MCTs can have a positive effect on HDL and total cholesterol levels, coconut oil must be healthy.

However, the original study did not use coconut oil, but a special oil that was 100% MCT. The MCT content of coconut oil is around 14%. Butter is about 9.2% MCT.

A person would have to eat 150 g, or 10 tbsp, of coconut oil each day to get the equivalent amount of MCT. Consuming this much oil would not be healthy.

Most studies that show positive health benefits use MCT oil, not coconut oil. Studies supporting coconut oil have often been short term, small-scale investigations involving animals rather than humans. The results have not been significant enough to warrant advising people to switch to coconut oil.

Research supporting a switch to unsaturated fatty acids has produced more reliable results.

Coconut oil can add flavor and variety to the diet. However, research into its potential benefits is limited.

Individuals should remember that, while changing from one oil to another may benefit health, adding more of any oil to the diet is unlikely to help them lose weight loss or improve their overall health.

People should always consume oils and fats in moderation as part of a varied diet. A healthcare professional can provide more advice and support about creating a balanced diet that includes coconut oil.