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.
Other Interesting Articles On Coconut Oil And Health
Ghani NAA, Channip AA, Chok Hwee Hwa P, Ja’afar F, Yasin HM, Usman A.
Food Sci Nutr. 2018 May 23;6(5):1298-1306. doi: 10.1002/fsn3.671. eCollection 2018 Jul. PMID: 30065831
Are We Going Nuts on Coconut Oil?
Sankararaman S, Sferra TJ.
Curr Nutr Rep. 2018 Sep;7(3):107-115. doi: 10.1007/s13668-018-0230-5. Review. PMID: 29974400
Snow SJ, Cheng WY, Henriquez A, Hodge M, Bass V, Nelson GM, Carswell G, Richards JE, Schladweiler MC, Ledbetter AD, Chorley B, Gowdy KM, Tong H, Kodavanti UP.
Toxicol Sci. 2018 May 1;163(1):57-69. doi: 10.1093/toxsci/kfy003. PMID: 29329427
Famurewa AC, Nwankwo OE, Folawiyo AM, Igwe EC, Epete MA, Ufebe OG.
Acta Sci Pol Technol Aliment. 2017 Oct-Dec;16(4):451-460. doi: 10.17306/J.AFS.0513. PMID: 29241324
Perng BC, Chen M, Perng JC, Jambazian P.
J Prev Alzheimers Dis. 2017;4(1):51-57. doi: 10.14283/jpad.2016.104. PMID: 29188860
The lauric acid-activated signaling prompts apoptosis in cancer cells.
Lappano R, Sebastiani A, Cirillo F, Rigiracciolo DC, Galli GR, Curcio R, Malaguarnera R, Belfiore A, Cappello AR, Maggiolini M. – Cell Death Discov. 2017 Sep 18;3:17063. doi: 10.1038/cddiscovery.2017.63. eCollection 2017. PMID: 28924490
Famurewa AC, Ekeleme-Egedigwe CA, Nwali SC, Agbo NN, Obi JN, Ezechukwu GC.
J Diet Suppl. 2018 May 4;15(3):330-342. doi: 10.1080/19390211.2017.1346031. Epub 2017 Aug 17.
PMID: 28816548
Coconut oil has less satiating properties than medium chain triglyceride oil.
Kinsella R, Maher T, Clegg ME.
Physiol Behav. 2017 Oct 1;179:422-426. doi: 10.1016/j.physbeh.2017.07.007. Epub 2017 Jul 6. PMID: 28689741
Polyphenols of virgin coconut oil prevent pro-oxidant mediated cell death.
Illam SP, Narayanankutty A, Raghavamenon AC.
Toxicol Mech Methods. 2017 Jul;27(6):442-450. doi: 10.1080/15376516.2017.1320458. Epub 2017 Apr 26.
PMID: 28412883
Lipidomic and Antioxidant Response to Grape Seed, Corn and Coconut Oils in Healthy Wistar Rats.
Wall-Medrano A, de la Rosa LA, Vázquez-Flores AA, Mercado-Mercado G, González-Arellanes R, López-Díaz JA, González-Córdova AF, González-Aguilar GA, Vallejo-Cordoba B, Molina-Corral FJ.
Nutrients. 2017 Jan 20;9(1). pii: E82. doi: 10.3390/nu9010082. PMID: 28117688
Govindarajan S, Vellingiri K. J Clin Diagn Res. 2016 Apr;10(4):BF05-7. doi: 10.7860/JCDR/2016/18623.7624. Epub 2016 Apr 1. PMID: 27190793
Coconut oil consumption and cardiovascular risk factors in humans.
Eyres L, Eyres MF, Chisholm A, Brown RC.
Nutr Rev. 2016 Apr;74(4):267-80. doi: 10.1093/nutrit/nuw002. Epub 2016 Mar 5. Review. PMID: 26946252
Antistress and antioxidant effects of virgin coconut oil in vivo.
Yeap SK, Beh BK, Ali NM, Yusof HM, Ho WY, Koh SP, Alitheen NB, Long K.
Exp Ther Med. 2015 Jan;9(1):39-42. Epub 2014 Nov 3. PMID: 25452773
Virgin coconut oil and its potential cardioprotective effects.
Babu AS, Veluswamy SK, Arena R, Guazzi M, Lavie CJ.
Postgrad Med. 2014 Nov;126(7):76-83. doi: 10.3810/pgm.2014.11.2835. Review. PMID: 25387216
Kormos W. Harv Mens Health Watch. 2014 Jun;18(11):2. No abstract available. PMID: 25029711
Varteresian T, Lavretsky H.
Curr Psychiatry Rep. 2014 Aug;16(8):456. doi: 10.1007/s11920-014-0456-x. Review. PMID: 24912606
Amarasiri WA, Dissanayake AS.
Ceylon Med J. 2006 Jun;51(2):47-51. PMID: 17180807
White MD, et al. “Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women.” American Journal of Clinical Nutrition, 1999.
Details
Twelve normal-weight women followed a medium-chain-triglyceride (MCT) diet for 14 days, consuming butter and coconut oil as their main sources of fat. For another 14 days, they followed a long-chain-triglyceride (LCT) diet, consuming beef tallow as their main source of fat.
Results
After 7 days, resting metabolic rate and calories burned after meals were significantly higher on the MCT diet, compared to the LCT diet. After 14 days, the difference between the diets was no longer statistically significant.
Papamandjaris AA, et al. “Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women.” International Journal of Obesity, 2000.
Details
Twelve normal-weight women consumed a mixed diet supplemented with either butter and coconut oil (MCT diet) or beef tallow (LCT diet) for 6 days. For 8 days, long-chain fats were given to both groups in order to assess fat burning.
Results
By day 14, the MCT group burned more body fat than the LCT group. Resting metabolic rate was significantly higher on day seven in the MCT group compared to the LCT group, but the difference was no longer significant by day 14.
Papamandjaris AA, et al. “Components of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglycerides.” Obesity Research, 1999.
Details
Twelve normal-weight women consumed a mixed diet supplemented with butter and coconut oil (MCT diet) for 14 days and beef tallow (LCT diet) for a separate 14 days.
Results
Resting metabolic rate was significantly higher on day seven of the MCT diet compared to the LCT diet, but the difference was no longer significant by day 14. Total calorie expenditure was similar for both groups throughout the study.
Liau KM, et al. “An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity.” International Scholarly Research Notices Pharmacology, 2011.
Details
Twenty overweight or obese people consumed 10 ml of virgin coconut oil three times per day before meals for four weeks, for a total of 30 ml (2 tablespoons) per day. They were instructed to follow their usual diets and exercise routines.
Results
After four weeks, the men had lost an average of 1.0 in (2.61 cm) and women an average of 1.2 in (3.00 cm) from around the waist. Average weight loss was 0.5 lbs (0.23 kg) overall and 1.2 lbs (0.54 kg) in men.
Assuncao ML, et al. “Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.” Lipids, 2009.
Details
Forty women with abdominal obesity were randomized to take 10 ml of soybean oil or coconut oil at each meal, three times per day for 12 weeks. This amounted to 30 ml (2 tablespoons) of coconut oil per day.
They were instructed to follow a low-calorie diet and walk 50 minutes daily.
Results
Both groups lost about 2.2 lbs (1 kg). However, the coconut oil group had a 0.55-in (1.4-cm) decrease in waist circumference, whereas the soybean oil group had a slight increase. The coconut oil group also had an increase in HDL (the good) cholesterol and a 35% decrease in C-reactive protein (CRP), a marker of inflammation.
Additionally, the soybean oil group had an increase in LDL (the bad) cholesterol, a decrease in HDL cholesterol and a 14% decrease in CRP.
Sabitha P, et al. “Comparison of lipid profile and antioxidant enzymes among south Indian men consuming coconut oil and sunflower oil.” Indian Journal of Clinical Biochemistry, 2009.
Details
Seventy men with type 2 diabetes and 70 healthy men were divided into groups based on their use of coconut oil versus sunflower oil for cooking over a six-year period. Cholesterol, triglycerides and markers of oxidative stress were measured.
Results
There were no significant differences in any values between the coconut oil and sunflower oil groups. The diabetic men had higher markers of oxidative stress and heart disease risk than the non-diabetic men regardless of the type of oil used.
Cox C, et al. “Effects of coconut oil, butter and safflower oil on lipids and lipoproteins in persons with moderately elevated cholesterol levels.” Journal of Lipid Research, 1995.
Details
Twenty-eight people with high cholesterol followed three diets containing either coconut oil, butter or safflower oil as the main fat source for six weeks each. Lipids and lipoproteins were measured.
Results
Coconut oil and butter increased HDL significantly more than safflower oil in women, but not in men. Butter raised total cholesterol more than coconut oil or safflower oil
Reiser R, et al. “Plasma lipid and lipoprotein response of humans to beef fat, coconut oil and safflower oil.” American Journal of Clinical Nutrition, 1985.
Details
Nineteen men with normal cholesterol levels consumed lunch and dinner containing three different fats for three sequential trial periods. They consumed coconut oil, safflower oil and beef fat for five weeks each, alternating with normal eating for five weeks between each test period
Results
The coconut oil diet raised total, HDL and LDL cholesterol more than the beef fat and safflower oil diets, but raised triglycerides less than the diet containing beef fat.
Muller H, et al. “The Serum LDL/HDL Cholesterol Ratio Is Influenced More Favorably by Exchanging Saturated with Unsaturated Fat Than by Reducing Saturated Fat in the Diet of Women.” Journal of Nutrition, 2003.
Details
Twenty-five women consumed three diets: a high-fat, coconut oil based diet; a low-fat, coconut oil based diet; and a diet based on highly unsaturated fatty acids (HUFA). They consumed each for 20–22 days, alternating with one week of their normal diet between each test diet period.
Results
The high-fat, coconut oil based diet group had greater increases in HDL and LDL cholesterol than the other groups. The low-fat, coconut oil based diet group showed an increase in the LDL to HDL ratio, while the other groups showed a decrease.
Muller H, et al. “A diet rich in coconut oil reduces diurnal postprandial variations in circulating tissue plasminogen activator antigen and fasting lipoprotein (a) compared with a diet rich in unsaturated fat in women.” Journal of Nutrition, 2003.
Details
Eleven women consumed three different diets: a high-fat, coconut oil based diet; a low-fat, coconut oil based diet; and a diet with mostly highly unsaturated fatty acids. They followed each diet for 20–22 days. Then they alternated with 1 week of a normal diet between the test periods.
Results
Women who consumed the high-fat, coconut oil based diet had the largest reductions in markers of inflammation after meals, as well as fasting markers of heart disease risk, especially when compared to the HUFA group.
Kaushik M, et al. “The effect of coconut oil pulling on Streptococcus mutans count in saliva in comparison with chlorhexidine mouthwash.” Journal of Contemporary Dental Practice, 2016.
Details
Sixty people were randomized to rinse their mouths with coconut oil for 10 minutes, chlorhexidine mouthwash for one minute or distilled water for one minute. Plaque-forming bacteria in their mouths were measured before and after treatment.
Results
Both the coconut oil and chlorhexidine were found to significantly reduce the amount of plaque-forming bacteria in saliva.
Peedikayil FC, et al. “Effect of coconut oil in plaque related gingivitis — A preliminary report.” Niger Medical Journal, 2015.
Details
Sixty teenagers aged 16–18 years with gingivitis (gum inflammation) did oil pulling with coconut oil for 30 days. Inflammation and plaque markers were measured after seven, 15 and 30 days.
Results
Markers of plaque and gingivitis were significantly decreased by day seven and continued to decrease for the duration of the study. However, there was no control group in this study, so it cannot be concluded that the benefits were caused by coconut oil.
Law KS, et al. “The effects of virgin coconut oil (VCO) as supplementation on quality of life (QOL) among breast cancer patients.” Lipids Health Disease Journal, 2014.
Details
Sixty women with advanced breast cancer undergoing chemotherapy participated in this study. They were randomized to receive either 20 ml of virgin coconut oil daily or no treatment.
Results
Women in the coconut oil group had better scores for quality of life, fatigue, sleep, loss of appetite, sexual function and body image than those in the control group.
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.