(Learning Curve) Is Coconut Oil Really Poison?
I’ve been taking the summer off from writing my Learning Curve posts, but I had to come back for this, because when someone makes a claim about food that I find outrageous, I just can’t hold my fire. I’m currently in the woods in Montana enjoying a family vacation, but I know you all are wondering: Is coconut oil really poison? I had to give you the answer to this question ASAP, so here it is.
Is Coconut Oil Poison??
Aย Harvard professor recently proclaimed that coconut oil is โpure poisonโ.
Karin Michaels, the epidemiologist who made this assertion, did so on the basis that coconut oil is over 80% saturated fat, and saturated fats are supposed to be terrible for us.ย
Now, Iโd like to think a Harvard professor would know better than to use fear-mongering language about food thatโs scary and confusing to laypeople. But then I think about how many crappy fad diets are written by peopleย who have attended Ivy League schools, and I remember that in the world of nutrition, you canโt always rely on a person with an expensive degree for good information.ย
Any time I see anyone using hyperbolic language to describe a particular food, I immediately know that theyโre full of BS. Sigh, and I see this far too often. You all know that one single food isnโt going to end your life any more than itโs going to save it. So letโs stop with the craziness!!
Since this whole โpoison coconut oilโ kerfuffle has happened, Iโve been fielding questions from confused readers who arenโt sure if they should pitchย their expensive coconut oil.ย Letโs take a look at the evidence on saturated fats and coconut.
Coconut Oil and Saturation Fats
Weโve always tried to avoid saturated fats because theyโve been implicated in elevating cholesterol. Coconut oilย appears to raise LDL and HDL – both the good and the bad cholesterol in our bodies, but whether saturated fats as a whole actually cause health issues is more complicated than itโs made out to be. We don’t even know everything about how different types of HDL or LDL are influenced by certain genetics and dietary components and ultimately, how our health is affected by them. We continue to believe that elevatedย LDL is a risk factor for heart disease.
Now is the perfect time to show you how complicated nutrition research is and why you should be moderate in your assumptions.
In 2017, the ADA released an advisory about dietary saturated fats and the risk of CVD and stroke, and Iโm going to use this advisory to demonstrate how these things arenโt black and white (yet still inform our national nutrition policies).
To draw their conclusions – which were that saturated fats should be avoided – the ADA did a meta analysis of all of the existing evidence on coconut oil and health. Meta analyses are good because they consolidate all of the research out there and come to a conclusion on a question, in this case: โis saturated fat unhealthyโ. Not so fast though! The monkey wrenches in the gears are:
- A lot of nutrition research isnโt super-reliable
- Coconut oil isnโt like other saturated fats
- Most if not all of the research used in this advisory was not on coconut oil itself; it was on saturated fats as a wholeย
Coconut oil contains lauric acid-rich medium chain triglycerides (MCTs), which are still saturated, but have a different structure and may not be as harmful to our health as other saturated fats. Still, otherย studies have shown that lauric acid may actually increase risk of heart disease. Ahhhhhhh! Confused yet?ย
Many of the studies used in this review focused onย saturated fats from all sources, not just coconut oil. So itโs tough to isolate the role, if any, coconut oil had in the conclusions that those studies came to. What if it was mainly the fats in the beef the subjects were eating? We donโt even know if these people were eating coconut oil at all.ย
Some of the studies in the analysis used animals, so unless youโre an African Green Monkey, those ones arenโt really compelling evidence.ย
Many of the studies had people self report their diet and/or, eat a diet that cut total fats (not just saturated ones). We know for a fact that people lie when they self-report what theyโve eaten. We also understand that cutting total fat – of which saturated fat is just a percentage – is going to confound our question about coconut oil. You can see how some of the evidence could be confounded.ย
For nutrition, itโs just really hard to get an accurate picture of how diet affects health. Epidemiological studies can show trends, but they canโt really pinpoint causation; theyโre more like educated guesses. Randomized controlled trials also have their flaws including self-reporting and dropout rates. Many of the studies used in the analysis were old.ย
In order to get a really good picture of how diet affects health, weโd have to put a population into a lab and control what it ate and did for years and years. This isnโt ethical any more than it is possible, so for now, weโre stuck deriving information in the usual way: Looking at trends and asking people what theyโve been eating. Itโs not all bad, but itโs certainly far from perfect.ย
This is what we do know (and what we think we know) about coconut oil and saturated fats:ย
Peoplesโ health and disease risk appears to improve when they replace a portion of saturated fats in their diets with unsaturated fats like avocado and olive oils.ย
There arenโt a lot of human studies that involve just coconut oil. There are studies using MCTs like the ones that coconut oil contains, that suggest MCTs may help with weight loss. The trouble is that coconut oil doesnโt only contain MCTs like the oil in the studies – itโs only about 15% MCTs, and the rest are LCTs (long chain triglycerides).
Thereโs just no convincing evidence that shows us that coconut oil – or any other saturated fat – is healthier for usย than other fats, or that we will be healthyย if we choose to eat a large amount of it. The majority of evidence points to saturated fats being less healthy than other fats OR neutral in terms of cardiovascular risk.
Animal studies arenโt good ways of predicting how humans will react in the same situation.
If youโre seeing people on Twitter or Facebook saying how much they love coconut oil and how it has changed their lives, think again. I have a few things to say about all those people and โhealth gurusโ who say that they eat tons of coconut oil and other saturated fats and their health and cholesterol are fine:
- Theyโve probably been eating like this for a relatively short time, and long-term, the results may be very different
- You donโt know how much coconut oil theyโre eating and what other fats theyโre consuming
- They might be lying
- They might have great cholesterol (even more of them probably havenโt had their cholesterol checked in years but still, they feel great. Rolling my eyes here), but they could be outliers; you might react differently
- You donโt know what the rest of their diet consists of in real lifeย
- Youโre not those people genetically, or any other way
- N=1 studies abound in this crazy post-truth era, and taking them to heart is like basing your life and health on testimonials. Please donโt
- Donโt be that person on Twitter who tells everyone about how great their diet is. Everybody hates those people
Populations whose native diets include larger amounts of coconut oil donโt seem to be affected by higher risk of heart disease or stroke, but are typically eating whole, minimally processed foods, not ultra-processed food with hydrogenated coconut oil and refined carbohydrates.ย Thereโs a huge difference between their diet and the Standard American Diet.ย
Coconut oil is touted for its antioxidants, but I wouldnโt eat oil for the antioxidants, just like I donโt eat salt for the minerals.ย
If you like coconut oil, enjoy it in your diet with a combination of other fats, especially unsaturated ones. Research suggests that replacing some of the saturated fats we eat – and Iโd lump coconut oil in there too – with unsaturated fats like avocado and olive oil, may reduce our risk of heart disease.ย
Coconut Oil is Not Poison
I always have believed that a healthy diet includes a variety of all fats (with the exception of trans fats, nobody is arguing that those are unhealthy). But to say that coconut oil is poison is just as wrong as saying that itโs โhealingโ or a โsuperfoodโ. Itโs none of those things. Itโs not โhealthyโ. Itโs just a fat, with 120 calories a tablespoon just like any other fat. Don’t fall prey to nutrition fads promising ‘miracle’ foods. Remember that a diet that’s moderate – with tons of minimally-processed foods, some less-than-healthy foods, and a good attitude towards food and eating – will never go out of favour.