Question
I
have started noticing more coconut oil at the grocery store and have heard it
is better for you than a lot of other oils. Is that true?
Answer
I've
also noticed that coconut oil seems to be catching on these days. Coconut oil
is about 90% saturated fat, which is a higher percentage than butter (about 64%
saturated fat), beef fat (40%), or even lard (also 40%). Too much saturated fat
in the diet is unhealthy because it raises "bad" (LDL) cholesterollevels, which increases the risk of heart disease. So it would seem that
coconut oil would be bad news for our hearts.
But what's interesting about coconut oil is that it also
gives "good" (HDL) cholesterol a boost. Fat in the diet, whether it's
saturated or unsaturated, tends to nudge HDL levels up, but coconut oil seems
to be especially potent at doing so.
Saturated fat is divided into various types, based on the
number of carbon atoms in the molecule, and about half of the saturated fat in
coconut oil is the 12-carbon variety, called lauric acid. That is a higher
percentage than in most other oils, and is probably responsible for the unusual
HDL effects of coconut oil. But plant-based oils are more than just fats. They
contain many antioxidants and other substances, so their overall effects on
health can't be predicted just by the changes in LDL and HDL.
Coconut is a wonderful flavor and there's no problem using
coconut oil occasionally. Coconut oil is solid at room temperature, so cooks
are experimenting with using it instead of butter or vegetable shortening to
make pie crust and other baked goods that require a solid source of fat. And if
you're preparing a Thai dish, cooking with coconut oil may be essential.
But, for now, I'd use coconut oil sparingly. Most of the
research so far has consisted of short-term studies to examine its effect on
cholesterol levels. We don't really know how coconut oil affects heart disease.
And I don't think coconut oil is as healthful as vegetable oils like olive oil
and soybean oil, which are mainly unsaturated fat and therefore both lower
LDL and increase HDL. Coconut oil's special HDL-boosting effect may
make it "less bad" than the high saturated fat content would
indicate, but it's still probably not the best choice among the many available
oils to reduce the risk of heart disease.
Related: "Cracking the Coconut Trend"
Original source: “Ask
the Doctor: Coconut Oil” by Walter C. Willett, M.D. and Harvard School of Public Health
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org
