The Rise of Coconut Oil: From Superfood to Supermarket Staple

Coconut oil has experienced a meteoric rise in popularity over the past decade. Once relegated to tropical cuisines and beauty rituals, it’s now a fixture on supermarket shelves worldwide, lauded for its supposed health benefits. Wellness enthusiasts, food bloggers, and even some nutritionists have championed coconut oil as a “superfood” that can boost metabolism, protect the brain, and even promote heart health. But as the coconut oil craze swept the globe, important nuances and risks were often left out of the conversation. Here’s what you need to know about what coconut oil can—and can’t—do for your health.

The Case for Coconut Oil: What Makes It Special?

Medium-Chain Fatty Acids (MCFAs) and MCTs

Coconut oil is unique among dietary fats because it’s rich in medium-chain fatty acids (MCFAs), particularly lauric acid, which makes up about half of its fat content139. Unlike the long-chain fatty acids found in most other oils, MCFAs are metabolized differently—they’re absorbed quickly and sent directly to the liver, where they can be used for energy or converted into ketones13. This property has led to claims that coconut oil can:

• Aid weight loss by increasing feelings of fullness and encouraging fat burning3.

• Provide a quick source of energy, especially for athletes or those on ketogenic diets3.

• Support brain health, with some studies suggesting ketones may benefit people with Alzheimer’s disease2312.

Antimicrobial and Anti-Inflammatory Properties

Lauric acid in coconut oil also has notable antimicrobial, antifungal, and anti-inflammatory effects. These properties have been studied for their potential to:

• Help treat mild to moderate skin conditions, such as eczema13.

• Protect hair from protein loss and damage1.

• Improve oral health through oil pulling, a traditional practice that may reduce plaque and gingivitis123.

Nutritional Profile

A tablespoon of coconut oil contains about 99 calories and 11 grams of fat, of which roughly 9.5 grams are saturated fat1. It also contains small amounts of vitamin E and antioxidant polyphenols, especially in virgin coconut oil1.

What They Didn’t Tell You: The Saturated Fat Problem

Despite these potential benefits, there’s a major caveat that’s often glossed over: coconut oil is one of the most saturated-fat-rich foods you can eat. About 82–92% of its fat is saturated4514. For comparison, butter is about 63% saturated fat, and olive oil is just 14%5.

Coconut Oil and Cholesterol: The Double-Edged Sword

Raises Both “Good” and “Bad” Cholesterol

Coconut oil does increase HDL (“good”) cholesterol, which is often seen as protective against heart disease891214. However, it also raises LDL (“bad”) cholesterol—sometimes to a significant degree4781013. Multiple clinical trials and meta-analyses have shown that coconut oil increases total cholesterol, LDL, and HDL levels compared to unsaturated vegetable oils like olive, canola, or sunflower oil71013. In some studies, coconut oil raised LDL cholesterol almost as much as butter and more than palm oil710.

“Coconut oil raised LDL-cholesterol compared with nontropical vegetable oils and there was no convincing evidence to support the consumption of coconut oil over nontropical vegetable oils for CVD risk reduction.”7

The Heart Health Controversy

Saturated Fat and Cardiovascular Disease

The American Heart Association and many health authorities still recommend limiting saturated fat intake because it raises LDL cholesterol, a key risk factor for heart disease41013. Coconut oil’s saturated fat content is so high that, according to some experts, it may be even more detrimental than animal fats like lard or butter451013. Regular consumption could increase the risk of atherosclerosis (hardening of the arteries), heart attacks, and strokes45710.

“Eating foods that contain coconut oil can increase your risk for heart problems. Fatty plaque buildup causes the artery walls to harden and narrow, making it difficult for blood to deliver the oxygen and nutrients your organs need.”4

Traditional Diets vs. Modern Lifestyles

Some proponents point to indigenous populations in the South Pacific who consume large amounts of coconut fat yet have low rates of heart disease610. However, these populations also eat traditional diets rich in fish, fruits, and vegetables, and have active lifestyles. When these groups adopt Western diets high in processed foods and sugar, their rates of obesity and heart disease rise613. Thus, the context in which coconut oil is consumed matters greatly.

The Research Gaps and Misconceptions

Animal and Laboratory Studies vs. Human Trials

Much of the excitement around coconut oil’s benefits comes from animal studies or small, short-term human trials514. The evidence for its positive effects on weight loss, metabolism, and cognitive function in humans is limited and inconsistent2314. For example:

• Weight loss: While MCTs can increase energy expenditure, coconut oil is mostly lauric acid, which behaves more like a long-chain fatty acid and may not have the same effect as pure MCT oil2313.

• Brain health: The idea that coconut oil can help with Alzheimer’s is intriguing but not yet proven in large human studies2312.

• Heart health: While coconut oil raises HDL, the concurrent rise in LDL may offset any benefit, especially when compared to unsaturated oils71013.

Marketing vs. Reality

The coconut oil industry has heavily promoted the oil as a health food, often citing selective studies and downplaying the risks associated with saturated fat51013. Many claims are extrapolated from research on pure MCT oil, which is not the same as coconut oil213. Commercially available coconut oil is predominantly lauric acid, not the caprylic or capric acids found in MCT oil supplements13.

Other Potential Risks and Considerations

Metabolic and Inflammatory Effects

Recent research suggests that long-term consumption of coconut oil may activate inflammatory pathways and contribute to metabolic disturbances, similar to animal fats11. While some short-chain fatty acids in coconut oil may reduce inflammation, the high saturated fat content is sufficient to trigger harmful inflammatory responses in the body11.

Not a Miracle Cure

Coconut oil is not a panacea. It should not be relied upon as a primary treatment for any health condition. For skin and hair, coconut oil can be beneficial as a moisturizer or conditioner, but ingesting large amounts for health is not supported by robust scientific evidence138.

Calorie Dense

Coconut oil is highly calorie-dense—just one tablespoon contains nearly 100 calories1. Overconsumption can easily lead to weight gain, especially if added to an already calorie-rich diet3.

The Bottom Line: Should You Use Coconut Oil?

When Coconut Oil Might Be Appropriate

• For skin or hair care: Coconut oil is a safe and effective moisturizer and hair conditioner for many people13.

• As a flavoring in moderation: In small amounts, coconut oil can add unique flavor to dishes, especially in traditional recipes.

• For oil pulling or topical uses: There’s some evidence that coconut oil can improve oral health and treat mild skin conditions123.

When to Be Cautious

• If you have high cholesterol or heart disease risk: Limit coconut oil, as it raises LDL cholesterol471013.

• If you’re trying to lose weight: Don’t rely on coconut oil as a weight loss aid; it’s calorie-dense and evidence is weak2314.

• If you’re considering it for brain health: The research is preliminary; consult your doctor before making changes for medical conditions2312.

What to Use Instead

For heart health, most experts recommend replacing coconut oil and other saturated fats with unsaturated fats, such as:

• Olive oil

• Canola oil

• Sunflower oil

• Avocado oil

These oils have been shown to lower LDL cholesterol and reduce the risk of heart disease71013.

Conclusion

Coconut oil is not the miracle health food it’s often made out to be. While it has some unique properties and can be beneficial for skin and hair, its high saturated fat content poses risks for heart health, especially when consumed in large amounts. The scientific consensus is clear: coconut oil raises both good and bad cholesterol, but the increase in LDL outweighs any potential benefit from higher HDL471013. If you enjoy coconut oil, use it sparingly and as part of a balanced diet rich in fruits, vegetables, whole grains, and healthy fats. Don’t fall for the hype—know the whole story before you reach for that jar.

Key Takeaways:

• Coconut oil has unique properties but is extremely high in saturated fat134510.

• It raises both HDL and LDL cholesterol; the latter increases heart disease risk471013.

• Health claims are often overstated; evidence is limited and sometimes based on animal studies or pure MCT oil, not coconut oil itself23513.

• For most people, coconut oil is best used in moderation, not as a staple fat471013.