Q: “I have some friends who use only coconut oil, and some who won’t touch it. Is it healthy, or not?”
A: Our editor-in-chief Alice H. Lichtenstein, DSc, leader of the Diet & Chronic Disease Prevention for Healthy Aging directive at the Human Nutrition Research Center on Aging, answers: “Coconut oil is a trendy ‘superfood’ with claims that it can help with everything from weight loss to Alzheimer’s disease prevention. But none of those claims are backed up by evidence. The truth is, coconut oil is not a healthy everyday choice.
“Coconut oil is about 91 percent saturated fatty acids (butter is 63 percent and beef tallow is 50 percent). Diets high in saturated fat relative to unsaturated fat raise LDL (“bad”) cholesterol levels, a major risk factor for heart disease and stroke. A few studies suggest coconut oil may also increase HDL (“good”) cholesterol, but not to the extent that it would offset the risks of higher LDL cholesterol. The American Heart Association recommends keeping daily saturated fat intake at or below 13 grams on a 2,000-calorie diet—roughly the amount in just one tablespoon of coconut oil.
“One of the reasons coconut oil is purported to be a healthy choice is because it contains medium-chain triglycerides (MCTs), which are absorbed differently than longer chain fatty acids. However, for healthy individuals there are no known benefits. Other health benefit claims about coconut oil are unproven.
“For heart and brain health, it’s better to use oils rich in unsaturated fatty acids—like olive, canola, or soybean oil. A 2020 review concluded that replacing coconut oil with unsaturated fats (like olive, canola, peanut, or soybean oils) could reduce risk of heart disease significantly.
For adults aiming to maintain optimal heart health, prioritizing oils rich in unsaturated fatty acids is advisable. Coconut oil should be used sparingly for flavor or specific culinary purposes.”
Daniel Weiner, MD, MS, is a nephrologist, the director of dialysis services at Tufts Medical Center, and a professor at Tufts University School of Medicine.
