Is Coconut Oil A Heart Health Disaster Or An Anti-Inflammatory Miracle?

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Coconut oil has been a topic of much debate in the health community. Some swear by its benefits, while others caution against its potential risks. Research on the topic has been scattered and some of the health benefits are quite outrageous. In this article, we look at what’s true and what’s not in the world of coconut oil and whether or not you should include it in your diet!

Claimed Health Benefits Of Coconut Oil

Before diving into these health benefits it’s important to know that these are claims. I’m not saying this is what coconut oil does. I’m merely saying that the science isn’t conclusive on these parts yet or that some organizations that benefit from the sales of coconut oil claim these benefits to be true.

Treats Alzheimer’s Disease

There are proponents who suggest that coconut oil could be a potential treatment for Alzheimer’s disease (although many Alzheimer’s organizations state there’s no conclusive evidence for this yet). The rationale is that, even if the science isn’t fully there to support it, why not give it a try? After all, some natural remedies like the spice saffron have shown promise in treating conditions without the side effects associated with pharmaceuticals.

However, unlike saffron, coconut oil is rich in saturated fat, a type of fat more commonly found in animal products. Saturated fats are known to increase LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol. Elevated LDL levels are a significant risk factor for heart disease, the leading cause of death globally. Therefore, while trying coconut oil for a few days might not pose a significant risk, long-term use could be problematic.

Doesn’t Raise Cholesterol

Those who market coconut oil often claim that it contains a type of saturated fat that doesn’t raise cholesterol levels. This claim is similar to those made by the beef industry, which highlights that beef contains stearic acid, a saturated fat that has a neutral effect on blood cholesterol.

However, beef also contains other saturated fats like palmitic and myristic acids, which do raise cholesterol levels. This is akin to saying that soda doesn’t cause weight gain because it contains water, ignoring the other ingredients that contribute to weight gain.

What The Science Tells Us

Population Study on Filipino Women

A recent population study involving Filipino women found that those who consumed the most coconut oil had the highest levels of bad cholesterol (source). However, these women were also more overweight, which alone can raise cholesterol levels.

When researchers accounted for the higher calorie intake and overweight status of the coconut oil consumers, the rise in cholesterol levels lost statistical significance. This suggests that the negative effects on cholesterol might be more related to overall calorie consumption and weight rather than coconut oil itself.

Open-Label Pilot Study

Another study was an open-label pilot study, meaning it was not blinded and had no control group. Participants added two tablespoons of coconut oil to their regular diet for a month. This study found that coconut oil did not worsen cholesterol levels (source). However, due to the study’s design, the results are less reliable.

Meta-Analysis Of 16 Studies

The best study I was able to find on the topic was a meta-analysis of 16 studies that looked at the health benefits and drawbacks of coconut oil. All studies lasted at least 2 weeks. After examining all the results of the different studies, the researchers found the following (source):

1. LDL cholesterol: Coconut oil increases LDL cholesterol by about 10.47 mg/dL compared to non-tropical vegetable oils.
2. HDL cholesterol: Coconut oil increased HDL cholesterol by about 4.00 mg/dL.
3. Other factors: Coconut oil didn’t significantly change blood sugar levels, inflammation markers, or body fat compared to non-tropical vegetable oils.

Recommendations And What We Do Know

Use Coconut Oil Sparingly

Given the mixed results from various studies, health experts, including those from Harvard, recommend using coconut oil sparingly. If your diet is already very healthy and your LDL cholesterol levels are low (under 60 or 70), occasional use of coconut oil might not pose a significant risk. However, for most people, it’s better to limit its consumption.

Coconut Oil Causes Less Inflammation Than Animal Products

Unlike saturated fats from animal sources, coconut oil does not cause an immediate spike in inflammation after consumption. This could be because animal products contain bacterial endotoxins that are carried into the body by saturated fats, contributing to inflammation. For example, a study comparing chocolate cakes made with coconut oil, flaxseed oil, and cod liver oil found that while coconut and flaxseed oil cakes did not significantly change inflammatory markers, the cod liver oil cake did (source).

Coconut Oil Is Better Than Butter

Years ago, a study found that cholesterol levels were lower during a coconut oil diet compared to a butter diet (source). However, this is not a strong endorsement; it merely suggests that coconut oil is less harmful than butter, which is known to be high in saturated fats. This comparison doesn’t necessarily mean that coconut oil is good for you.

Coconut Oil Isn’t Better Than Some Plant-Based Alternatives

The current research does suggest that coconut oil isn’t better than other alternatives such as extra virgin olive oil and flaxseed oil. Since the potential health benefits of coconut oil aren’t conclusive yet, it’s probably best to stick with other alternatives that have proven to be beneficial for your health (flaxseed oil probably being one of the best options).

Weighing the Risks and Benefits

Coconut oil is a complex topic with both potential benefits and risks. While it may not be as harmful as some other saturated fats, it still has the potential to raise bad cholesterol levels, which is a risk factor for heart disease. On the other hand, it does not seem to cause the same immediate inflammatory response as animal fats, which could be seen as a point in its favor.

If you’re considering using coconut oil, here are some practical recommendations:

1. Moderation is key: Use coconut oil sparingly. It might be fine for occasional use in cooking or baking, but it shouldn’t be a staple in your diet.
2. Monitor your health: If you decide to incorporate coconut oil into your diet, keep an eye on your cholesterol levels. Regular check-ups can help you monitor any changes and adjust your diet accordingly.
3. Balanced diet: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. These foods are known to support heart health and overall well-being.
4. Consider alternatives: If you’re looking for healthy fats, consider alternatives like olive oil or flaxseed oil, which have been shown to have beneficial effects on heart health without the risks associated with saturated fats.

Final Thoughts

While the debate on coconut oil continues, the current body of evidence suggests that it should be used with caution. Its potential to raise LDL cholesterol levels cannot be ignored, especially given the link between high LDL levels and heart disease. However, its lack of immediate inflammatory effects and the ongoing research into its other potential benefits mean that it might not be as harmful as some other saturated fats. Still, it’s probably best to pick flaxseed oil or even extra virgin olive oil for now.