A Response to Harvard Doctor’s Claim Coconut Oil Is Pure Poison and There Are No Studies Showing The Health Benefits of Coconut Oil

Top 10 Evidence-Based Health Benefits of Coconut Oil

Coconut oil is one of the few foods that can be classified as a “superfood.” Its unique combination of fatty acids can have positive effects on your health. This includes fat loss, better brain function and various other impressive benefits. Here are the top 10 evidence-based health benefits of coconut oil.

Coconut Oil Contains Fatty Acids With Potent Medicinal Properties

Coconut oil is high in healthy saturated fats that have different effects than most other fats in your diet.

These fats can boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk.

Most fats in the diet are called long-chain triglycerides, but the fats in coconut oil are known as medium chain triglycerides (MCTs). What this means is that the fatty acids are shorter than most other fats (1).

When you eat these types of fats, they go straight to the liver, where they are used as a quick source of energy or turned into ketones.

Ketones can have powerful benefits for the brain, and are being studied as treatment for epilepsy, Alzheimer’s and other conditions.

Summary: Coconut oil is high in fats called medium chain triglycerides, which are metabolized differently than most other fats. These special fats are responsible for a lot of the health benefits of coconut oil.

Populations That Eat a Lot of Coconut Oil Are Healthy

Coconut is an exotic food in the Western world, primarily consumed by health conscious people.

However, in some parts of the world, coconut (loaded with coconut oil) is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific. They used to eat over 60% of their calories from coconuts. When studied, they were found to be in excellent health, with very low rates of heart disease (2). https://www.ncbi.nlm.nih.gov/pubmed/7270479

Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies. Prior IA, Davidson F, Salmond CE, Czochanska Z.

Abstract

Two populations of Polynesians living on atolls near the equator provide an opportunity to investigate the relative effects of saturated fat and dietary cholesterol in determining serum cholesterol levels. The habitual diets of the toll dwellers from both Pukapuka and Tokelau are high in saturated fat but low in dietary cholesterol and sucrose. Coconut is the chief source of energy for both groups. Tokelauans obtain a much higher percentage of energy from coconut than the Pukapukans, 63% compared with 34%, so their intake of saturated fat is higher. The serum cholesterol levels are 35 to 40 mg higher in Tokelauans than in Pukapukans. These major differences in serum cholesterol levels are considered to be due to the higher saturated fat intake of the Tokelauans. Analysis of a variety of food samples, and human fat biopsies show a high lauric (12:0) and myristic (14:0) content. Vascular disease is uncommon in both populations and there is no evidence of the high saturated fat intake having a harmful effect in these populations.

Another example of a population that ate a lot of coconut and remained in excellent health is the Kitavans (3).

https://www.ncbi.nlm.nih.gov/pubmed/8450295

Apparent absence of stroke and ischaemic heart disease in a traditional Melanesian island: a clinical study in Kitava.

Lindeberg S¹, Lundh B. Author information

Abstract

On the island of Kitava, Trobriand Islands, Papua New Guinea, a subsistence lifestyle, uninfluenced by western dietary habits, is still maintained. Tubers, fruit, fish and coconut are dietary staples. Of the total population, 1816 subjects were estimated to be older than 3 years and 125 to be 60-96 years old. The frequencies of spontaneous sudden death, exertion-related chest pain, hemiparesis, aphasia and sudden imbalance were assessed by semi-structured interviews in 213 adults aged 20-96. Resting electrocardiograms (ECG’s) were recorded in 119 males and 52 females. No case corresponding to stroke, sudden death or angina pectoris was described by the interviewed subjects. Minnesota Code (MC) items 1-5 occurred in 14 ECG’s with no significant relation to age, gender or smoking. ST items (MC 4.2 and 4.3) were found in two females and Q items (MC 1.1.2, 1.3.2 and 1.3.3) in three males. Stroke and ischaemic heart disease appear to be absent in this population.

Summary: Several populations around the world have thrived for multiple generations eating massive amounts of coconut.

Coconut Oil Can Increase Fat Burning

Obesity is one of the biggest health problems in the world. While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are important too. It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is not a calorie.

The medium-chain triglycerides (MCTs) in coconut oil can increase how many calories you burn compared to the same amount of calories from longer chain fats (4). https://www.ncbi.nlm.nih.gov/pubmed/25636220

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totaling about 120 calories per day (5). https://www.ncbi.nlm.nih.gov/pubmed/8654328

Summary: The medium chain triglycerides in coconut oil have been shown to increase calories burned over 24 hours by as much as 5%.

Coconut Oil Can Kill Harmful Microorganisms

The 12-carbon lauric acid makes up about 50% of the fatty acids in coconut oil. When lauric acid is digested, it also forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (6). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/

For example, these substances have been shown to help kill the bacteria Staphylococcus aureus (a very dangerous pathogen) and the yeast Candida albicans, a common source of yeast infections in humans (7, 8).

https://www.ncbi.nlm.nih.gov/pubmed/10762277 https://www.ncbi.nlm.nih.gov/pubmed/17651080

Summary: The fatty acids in coconut oil can kill harmful pathogens, including bacteria, viruses and fungi. This could potentially help to prevent infections.

Coconut Oil Can Reduce Your Hunger, Helping You Eat Less

One interesting feature of the fatty acids in coconut oil is that they can reduce your hunger. This may be related to the way the fats are metabolized, because ketones can have an appetite reducing effect (9).

https://www.ncbi.nlm.nih.gov/pubmed/29105987

In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men. The men eating the most MCTs ate 256 fewer calories per day, on average (10). https://www.ncbi.nlm.nih.gov/pubmed/8696422

Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate fewer calories at lunch (11). https://www.ncbi.nlm.nih.gov/pubmed/9701177

These studies were small and only done for short periods of time. If this effect were to persist over the long term, it could help lead to reduced body weight over a period of several years.

Summary: The fatty acids in coconut oil can significantly reduce appetite, which may lead to reduced body weight over the long term.

The Fatty Acids in Coconuts May Reduce Seizures

A so-called ketogenic (very low carb, very high fat) diet is currently being studied to treat various disorders.

The best known therapeutic application of this diet is treating drug-resistant epilepsy in children (12).

https://www.ncbi.nlm.nih.gov/pubmed/26859528

This diet involves eating very few carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketones in the blood.

For some reason, the diet dramatically reduces the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.

Because the fatty acids in coconut oil get shipped to the liver and turned into ketones, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet (13, 14). https://www.ncbi.nlm.nih.gov/pubmed/27249895 https://www.ncbi.nlm.nih.gov/pubmed/23515148

Summary: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.

Coconut Oil Can Raise The Good HDL Cholesterol

Coconut oil contains natural saturated fats that increase the good HDL cholesterol in your body. They may also help turn the bad LDL cholesterol into a less harmful form. By increasing HDL, many experts believe that coconut oil could be good for heart health compared to many other fats.

In one study in 40 women, coconut oil reduced total and LDL cholesterol while increasing HDL compared to soybean oil (15). https://www.ncbi.nlm.nih.gov/pubmed/19437058

Another study in 116 patients showed that a dietary program that included coconut oil raised levels of the good HDL cholesterol (16). https://www.ncbi.nlm.nih.gov/pubmed/26545671

Summary: A few studies have shown that coconut oil can raise blood levels of HDL cholesterol, which is linked to improved metabolic health and a lower risk of heart disease.

Coconut Oil Can Protect Your Skin, Hair and Dental Health

Coconut oil has many uses that have nothing to do with eating it. Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.

Studies on individuals with dry skin show that coconut oil can improve the moisture content of the skin. It can also reduce symptoms of eczema (17, 18). https://www.ncbi.nlm.nih.gov/pubmed/15724344 / https://www.ncbi.nlm.nih.gov/pubmed/24320105

Coconut oil can also be protective against hair damage and one study shows effectiveness as a weak sunscreen, blocking about 20% of the sun’s ultraviolet rays (19, 20) https://www.ncbi.nlm.nih.gov/pubmed/12715094 https://www.ncbi.nlm.nih.gov/pubmed/22279374

Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath (21, 22, 23). http://www.jisppd.com/article.asp?issn=0970-4388;year=2008;volume=26;issue=1;spage=12;epage=17;aulast=Asokan http://www.ijdr.in/article.asp?issn=0970-9290;year=2009;volume=20;issue=1;spage=47;epage=51;aulast=Asokan http://www.jisppd.com/article.asp?issn=0970-4388;year=2011;volume=29;issue=2;spage=90;epage=94;aulast=Asokan

Summary: Coconut oil can also be applied topically, with studies showing it to be effective as a skin moisturizer and protecting against hair damage.

The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients

Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals. In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain. Researchers have speculated that ketones can provide an alternative energy source for these malfunctioning brain cells and reduce symptoms of Alzheimer’s (24). https://nyaspubs.onlinelibrary.wiley.com/doi/full/10.1111/nyas.12999

In one 2006 study, consumption of medium chain triglycerides led to improvement in brain function in patients with milder forms of Alzheimer’s (25). https://www.ncbi.nlm.nih.gov/pubmed/15123336

However, keep in mind that research is still early and there is no evidence to suggest that coconut oil itself helps with Alzheimer’s disease.

Summary: Preliminary studies suggest that medium-chain triglycerides can increase blood levels of ketones, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

Coconut Oil Can Help You Lose Fat, Especially Harmful Abdominal Fat

Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight. https://www.healthline.com/nutrition/coconut-oil-and-weight-loss#section1

Coconut oil appears to be especially effective at reducing belly fat, which lodges in the abdominal cavity and around organs (4). https://www.ncbi.nlm.nih.gov/pubmed/25636220

This is the most dangerous fat of all and is highly associated with many chronic Western diseases.

Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.

In a study of 40 women with abdominal obesity, supplementing with 30 mL (2 tablespoons) of coconut oil per day led to a significant reduction in both BMI and waist circumference over a period of 12 weeks (15). https://www.ncbi.nlm.nih.gov/pubmed/19437058

Another study in 20 obese males noted a reduction in waist circumference of 1.1 inches (2.86 cm) after 4 weeks of 30 mL (2 tablespoons) of coconut oil per day (26). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/

Coconut oil is still high in calories so you shouldn’t add a ton of it to your diet. But replacing some of your other cooking fats with coconut oil could have a small weight loss benefit.

Effects on Weight Loss and Metabolism

All five studies examining changes in fat loss or metabolism found some benefit with coconut oil, compared to other oils or control groups. However, the effects were usually modest.

Here are a few facts to consider:

Coconut oil increased metabolism during at least one time point in each study where it was measured (1, 2, 3).

https://www.ncbi.nlm.nih.gov/pubmed/10232626

https://www.ncbi.nlm.nih.gov/pubmed/11033985

https://www.ncbi.nlm.nih.gov/pubmed/10348498

In one study, subjects in the coconut oil group experienced decreases in body fat and waist circumference without intentionally reducing calories (4). https://www.ncbi.nlm.nih.gov/pubmed/22164340
A study comparing calorie-restricted diets found decreased abdominal fat only in the group who took coconut oil (5). https://www.ncbi.nlm.nih.gov/pubmed/19437058

There are also several studies that have looked at fat loss and metabolic changes in response to MCT oil, which makes up about 65% of coconut oil. In each of these studies, MCT oil was found to increase metabolism, reduce appetite and calorie intake and promote fat loss (6, 7, 8, 9, 10, 11, 12).

https://www.ncbi.nlm.nih.gov/pubmed/8654328

https://www.ncbi.nlm.nih.gov/pubmed/12975635

https://www.ncbi.nlm.nih.gov/pubmed/19786383

https://www.ncbi.nlm.nih.gov/pubmed/8696422

https://www.ncbi.nlm.nih.gov/pubmed/9701177

https://www.ncbi.nlm.nih.gov/pubmed/17570262

https://www.ncbi.nlm.nih.gov/pubmed/11571605

Here is a detailed article about the effects of coconut oil on weight and belly fat.

Effects on Cholesterol, Triglycerides and Inflammation

Five studies looked at the effects of different fats on cholesterol and triglycerides. Here are a few points about the findings:

Coconut oil increased HDL cholesterol more than unsaturated fat did and at least as much as butter (5, 13, 14, 15).

https://www.ncbi.nlm.nih.gov/pubmed/19437058

https://www.ncbi.nlm.nih.gov/pubmed/7595099

https://www.ncbi.nlm.nih.gov/pubmed/4025191

https://www.ncbi.nlm.nih.gov/pubmed/12514271

Coconut oil was found to raise total and LDL cholesterol more than safflower oil and beef fat, but less than soybean oil and butter (5, 13, 14).

https://www.ncbi.nlm.nih.gov/pubmed/19437058

https://www.ncbi.nlm.nih.gov/pubmed/7595099

https://www.ncbi.nlm.nih.gov/pubmed/4025191

Triglycerides didn’t change much in response to coconut oil versus other oils in diets with similar fat content.
Markers of inflammation and oxidative stress decreased more in people who consumed coconut oil compared to people who consumed other oils (5, 16).

https://www.ncbi.nlm.nih.gov/pubmed/19437058

https://www.ncbi.nlm.nih.gov/pubmed/14608053

Unfortunately, the studies did not look at ApoB or the LDL particle count, which are more accurate markers for heart disease risk than the standard LDL cholesterol measurement.

Other Health Benefits of Coconut Oil

Dental Health

The practice of oil pulling with coconut oil was found to reduce the bacteria responsible for plaque. In addition, it significantly improved gingivitis in teenagers.

Quality of Life in Breast Cancer

The addition of a small amount of coconut oil to the diets of women undergoing chemotherapy for breast cancer resulted in significantly better quality of life scores.

Take Home Message

Coconut oil seems to help overweight people lose abdominal fat. It also appears to increase metabolic rate, at least temporarily. However, since each tablespoon of coconut oil provides 130 calories, this increase in metabolism can easily be offset if large amounts are consumed. Although coconut oil seems to raise LDL cholesterol more than some other fats, its most consistent effect is an increase in HDL cholesterol. It’s also important to remember that responses to dietary fats can vary a lot from person to person.

That being said, coconut oil is generally a healthy and natural food. Including it in your diet may improve your health, weight and quality of life.

Is Coconut Oil Pure Poison With No Research Backing It’s Use?

Is Coconut Oil Pure Poison With No Research Backing It’s Use?

By Dr Ernst

August 30, 2018

Abstract

Abstract

Other Interesting Articles On Coconut Oil And Health

Effects on Weight Loss and Metabolism

Effects on Cholesterol, Triglycerides and Inflammation

Other Health Benefits of Coconut Oil

Dental Health

Quality of Life in Breast Cancer

Take Home Message

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