The range of oils seems to be infinite, making it very difficult to choose - particularly when some are almost too good to be true with health promises involved. Coconut is one oil that has health claims surrounding it. And because of this, a lot of uncertainty surrounds it, too.
A spoonful of coconut oil is around 120 calories - similar to other oils. It's mainly made up of saturated fats, 80 to 90 percent, to be precise. Saturated fat has been shown to raise cholesterol levels with low density lipoproteins (LDL) (aka "bad cholesterol") and, according to the American Heart Association, it places you at a higher risk for heart disease.
However, the composition of the saturated fat in coconut oil varies from those used in animal products, as it consists of medium-chain triglycerides (aka MCT) and long-chain triglycerides present in butter, bacon, and other animal-based fat. The significance of this is that MCT oils, especially lauric acid contained in coconut oil, is associated with an increase in HDL, or high-density lipoprotein (aka "the healthy cholesterol").
However, it is important to remember that not all coconut oil types are considered alike, and those that are labeled virgin or unrefined will usually contain more MCTs and lauric acid than those that have been excessively processed.
Health Claims
Coconut oil can be a part of cancer treatment
One study, composed of 60 female patients with breast cancer undertaking six cycles of chemotherapy, showed that virgin coconut oil intake helped enhance their quality of life during treatment. And another study, which directly looked at tumor growth, showed that lauric acid (contained in coconut oil) had the ability to impede tumor growth with respect to colon cancer cells, but coincidentally not with breast cancer cells.
Coconut oil is heart-healthy
It's here where one of the greatest scandals is played out. While some research supports that MCTs can increase levels of HDL cholesterol, other research has found an increase in levels of LDL cholesterol, too.
One scientific study, published in 2018, reported that while coconut oil has a comparatively high content of MCT, it should still be considered a saturated fat, and its use should not surpass the daily requirement of the USDA's suggestion of less than 10 percent of total calorie intake. That would equate to around 1.5 tablespoons of coconut oil.
Another 2016 study concluded that virgin coconut oil had shown potential in minimizing cardiovascular risk. However, most of the experiments used in this study were carried out on animals rather than humans.
If you just take coconut oil for the sake of your health, you may be frustrated and may also risk increasing your LDL levels. But if you want to use it as one of the several oils that you love in moderation, then do it.
