Like blueberries, kale, and quinoa, coconut oil is commonly referred to as a ‘superfood’. Similar to other ‘superfoods’ there are claims that coconut oil will provide a myriad of health benefits, such as promoting weight loss, preventing cardiovascular disease, and reversing the effects of Alzheimer’s. Even Dr. Oz has touted coconut oil’s ‘super powers’.
Upon close examination of the evidence, however, it is clear that most of these claims are stretching the science, and many are just plain wrong. This post will provide a bit of context and critically examine the evidence for three of the commonly stated benefits of coconut oil.
Coconut oil ≠ MCT Oil
Pro-coconut sources typically point to the fatty acid profile of coconut oil, which is rich in medium chain fatty acids (MCFAs) as the basis for its super powers. Additionally, it is often discussed as similar or equivalent to medium-chain triglyceride (MCT) oil. While MCT oil is often manufactured using coconut oil the two most certainly are not the same. The following chart illustrates some important differences in the fatty acid profiles of the two oils.
You can see that MCT oil is mostly comprised of caprylic and capric acid, while lauric acid and myristic acid make up the largest proportions of coconut oil. This means, most importantly, that the two types of oil are metabolized differently within our bodies and thus have distinct risk and benefit profiles.
Weight Loss
Coconut oil – like other oils – is a calorically dense food. While there is some promising preliminary weight loss research on MCT’s and weight loss this – as stated earlier – does not apply to coconut oil. Research on use of coconut oil for weight loss in humans is lacking, and one study found no difference in weight loss between those consuming coconut oil vs soybean oil.
Cardiovascular disease (CVD)
Coconut oil is a highly saturated fat and (despite it’s distinct fatty acid profile) a recent review found no evidence that coconut oil should be viewed differently from other sources of dietary saturated fat. While there is a popular controversy involving the role of saturated fats in cardiovascular health an overwhelming majority of scientists and scientific organizations continue to recommend limiting dietary saturated fats to reduce CVD risk. Similarly, it appears that replacing coconut oil with unsaturated oils would reduce CVD risk.
Alzheimer’s
Similar to the weight loss claims, the claims related to Alzheimer’s are theoretical and primarily based upon potential benefits of MCT oil. There is one preliminary study that specifically used coconut oil with positive outcomes though it is difficult to assess the quality of the study as it is not available in English.
Coconut oil has a distinct flavor that can lend itself well to a number of dishes. While the best evidence supports limiting consumption of coconut oil it can certainly be part of a healthful (and tasty!) diet. Its ‘superfood’ status is questionable, however, and despite claims to the contrary it is not recommended to promote heart health or as a sanitizer for your wooden cutting board. For more details and reference material check out the ‘Coconut Oil‘ article in Today’s Dietitian.