Coconut Oil's Fat Dangers vs. Brain Benefits
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Coconut oil is rich in a variety of health benefits, particularly to people with dementias such as Alzheimer's. (See articles below.) It is also rich in unhealthy saturated fats. Here are the pros and cons to help figure out if coconut oil is the right solution for your needs.
Clinical Studies on Health Benefits
Recently, saturated fats have been getting a second look because they're not all the same. Some saturated fatty acids that are abundant in fatty dairy products and some meats have been linked to a higher risk of heart disease. However, coconut oil contains lauric acid and stearic acid. These fatty acids seem to behave differently in the body. Some research suggests they don't raise the risk of heart disease.
A study done in 2009. compared women who supplemented their diet with soybean oil or coconut oil. (Assunç 2009). Women who consumed coconut oil had higher HDL cholesterol (the good kind), a lower LDL to HDL ratio, and a smaller waist circumference. Women who consumed soybean oil had increases in cholesterol and LDL, and had reductions in HDL.
The strong antioxidant properties of coconut oil were demonstrated in a recent study (Marina, 2008). This study showed that coconut oil contains antioxidants which prevent free radical damage.
Free radicals contribute to the development of heart disease, cancer, diabetes, and other chronic health conditions. The phenol concentration of coconut oil was identified as the main contributor to coconut oil's antioxidant benefits.
Yet, the United States Food and Drug Administration,[1] World Health Organization,[2] International College of Nutrition,[3] the United States Department of Health and Human Services,[4] American Dietetic Association,[5] American Heart Association,[6] British National Health Service,[7] and Dieticians of Canada[5] recommend against the consumption of significant amounts of coconut oil due to its high levels of saturated fat.
On the other hand, coconut oil contains a large proportion of lauric acid, a saturated fat that raises blood cholesterol levels by increasing the amount of high-density lipoprotein cholesterol[8] that is also found in significant amounts in breast milk and sebaceous gland secretions.[9]
This may create a more favorable blood cholesterol profile, though it is unclear if coconut oil may promote atherosclerosis through other pathways.[8] Because much of the saturated fat of coconut oil is in the form of lauric acid, coconut oil may be a better alternative to partially hydrogenated vegetable oil when solid fats are required.[10]
In addition virgin coconut oil is composed mainly of MCT (medium-chain triglycerides),[11] which may not carry the same risks as other saturated fats.[10][12] Early studies on the health effects of coconut oil used partially hydrogenated coconut oil, which creates trans fats, and not virgin coconut oil which has a different health risk profile.[13]
| Fatty acid content of coconut oil | ||||
|---|---|---|---|---|
| Type of fatty acid | pct | |||
| Lauric saturated C12 | 47.5% | |||
| Myristic saturated C14 | 18.1% | |||
| Palmitic saturated C16 | 8.8% | |||
| Caprylic saturated C8 | 7.8% | |||
| Capric saturated C10 | 6.7% | |||
| Stearic saturated C18 | 2.6% | |||
| Caproic saturated C6 | 0.5% | |||
| Oleic monounsaturated C18 | 6.2% | |||
| Linoleic polyunsaturated C18 | 1.6% | |||
|
Coconut oil contains approximately 92.1% saturated fatty acids, 6.2% monounsaturated fatty acids, 1.6% polyunsaturated fatty acids. The above numbers are averages based on samples taken. Numbers can vary slightly depending on age of the coconut, growing conditions, and variety.
red: Saturated; orange: Monounsaturated; blue: Polyunsaturated |
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The jury is still out on the overall health impact of pure coconut oil. It may be fattening, but there is plenty of basis to argue that its health impact is no worse, and perhaps better, than that of most oils we consume.
One thing most everyone agrees to is that when coconut oil visibly improves a patient's cognition and memory, it does a whole lot more good than harm.
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More Information
1. "Nutrition Facts at a Glance - Nutrients: Saturated Fat". Food and Drug Administration. 2009-12-22. Retrieved 2011-03-16.
2. "Avoiding Heart Attacks and Strokes" (pdf). World Health Organization. Retrieved 2011-04-06.
3. Singh RB, Mori H, Chen J, Mendis S, Moshiri M, Zhu S, Kim SH, Sy RG, Faruqui AM (1996 Dec). "Recommendations for the prevention of coronary artery disease in Asians: a scientific statement of the International College of Nutrition". J Cardiovasc Risk 3 (6): 489–94.
4. "Dietary Guidelines for Americans 2010". Department of Health and Human Services. Retrieved 17 March 2011.
5. "American Dietetic Association and Dietitians of Canada Offer Up-to-Date Guidance on Dietary Fat". American Dietetic Association. Retrieved 2011-03-16.
6."Tropical Oils". American Heart Association. Retrieved 2011-03-16.
7."Lower your cholesterol". National Health Service. Retrieved 2011-03-16.
8. Mensink RP, Zock PL, Kester AD, Katan MB (May 2003). "Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials" (pdf). Am. J. Clin. Nutr. 77 (5): 1146–55.
9. Amarasiri WA, Dissanayake AS (June 2006). "Coconut fats". Ceylon Med J 51 (2): 47–51.
10. Tarrago-Trani, MT; Phillips, KM; Lemar, LE; Holden, JM (2006). "New and existing oils and fats used in products with reduced trans-fatty acid content." (pdf). Journal of the American Dietetic Association 106 (6): 867–80. doi:10.1016/j.jada.2006.03.010.
11. Kaunitz, H (1986). "Medium chain triglycerides (MCT) in aging and arteriosclerosis". Journal of Environmental Pathology, Toxicology and Oncology : official organ of the International Society for Environmental Toxicology and Cancer 6 (3-4): 115–21.
12. Marina, AM; Che Man YB; Amin I (2009). "Virgin coconut oil: emerging functional food oil". Trends in Food Science & Technology 20 (10): 481–487. doi:10.1016/j.tifs.2009.06.003.
13. Kintanar, QL (1988). "Is coconut oil hypercholesterolemic and atherogenic? A focused review of the literature". Transactions of the National Academy of Science and Technology (Philippines) 10: 371–414.
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