Some of you may have read the recent Sugar & Cancer article published in the New York Times. Since then, I’ve received questions about coconut and its role in our health. Those questions helped me realize that there is considerable confusion out there about the role of coconut in our diet.
For hundreds of years, coconut has been used by several populations worldwide who consume it as part of their staple diets. So, is coconut healthful or harmful for us? Well, that depends on what you read. Let’s discuss.
There has been a dogma in public health nutrition for years that saturated fats increase cholesterol and that increased serum total cholesterol, particularly of low-density lipoproteins (LDL-C), increases the risk of cardiovascular disease/coronary heart disease. Furthermore, that high-density lipoprotein cholesterol (HDL-C) is protective and decreases the risk of heart disease. Hence, lowering LDL-C has been a primary recommendation for reducing cardiovascular disease risk.
Fast forward to 2023. HDL-C continues to play a key protective role in cardiovascular disease. What about LDL-C? Well, that seems to depend. One factor, oftentimes not given the attention it deserves, is the size of the lipoprotein particles. The large, fluffy LDL particles do not appear to increase the risk of heart disease while small, dense LDL particles do in fact appear to increase risk. Reducing saturated fat in the diet reduces large LDL particles rather than the smaller LDL particles, so a factor to consider.
Let’s back up and talk about coconut. The fat in coconut is classified as a saturated fat, thus, criticized for its negative impact on health. Research studies, however, suggest that criticism may not be appropriate. Why?
How does coconut oil differ from most other oils?
While coconut oil is comprised of 92% saturated fat content, 62–70% of that are medium-chain fatty acids or medium-chain triglycerides (MCT). Most other fats, including fats found in butter, red meat, and cheese are composed of long-chain fatty acids. The fats in olive oil, avocado, and nuts/seeds are also composed of long-chain fatty acids, but these fats are not saturated and hence have different and favorable metabolic effects. Shorter chain saturated fats from vegetable sources appear to have a more beneficial effect on blood lipid profiles and potentially associated cardiovascular disease/coronary heart disease risk than do saturated fats with longer chains.
Chemically speaking, medium-chain fatty acids have a shorter carbon chain length and are quickly metabolized by the body serving as an immediate energy source; this is unlike long-chain fatty acids that are stored in fat. Why is this significant? A long-chain saturated fat and a medium-chain saturated fat act different metabolically and hence have different health effects.
Additionally, it’s also possible that these health differences may be attributed to the type of coconut oil used. Extra virgin preparations of coconut oil that are not refined and bleached contain a greater concentration of polyphenols and other antioxidants.
Potential benefits of medium-chain fatty acids:
Medium-chain fatty acids have been associated with various health benefits, including improvements in cognitive function, antimicrobial activity, anti-inflammatory effects, and possibly a more favorable lipid profile compared to longer chain fatty acids. Though high in saturated fat, the main saturated fatty acid in coconut oil, lauric acid, has been suggested to have different metabolic and hence health effects compared with other saturated fatty acids that are predominant in butter, palm oil and animal fat.
How do lipids relate to coconut?
Research suggests that coconut oil increases LDL content yet also significantly increases protective HDL-cholesterol. Note that the consumption of butter and lard result in a greater increase in LDL-C than coconut. In this trial, LDL-C concentrations were significantly increased on butter compared with coconut oil, with no differences in change of LDL-C in coconut oil compared with olive oil. Coconut oil significantly raised HDL-C compared with both butter and olive oil suggesting a beneficial effect of coconut. In this study, compared to those who consumed coconut oil, those who consumed sunflower oil showed higher levels of oxidative stress and lower amounts of vitamin C, neither of which would be desirable trends. This article found coconut oil to have an inconclusive health impact because it increased good (HDL-C) and bad (LDL-C) cholesterol after consumption. Lowering saturated fat intake does not always lead to an improved lipid profile, particularly if the saturated fat is replaced with carbohydrates.
Cognitive Function
Cognitive performance in patients who received coconut oil significantly improved in the orientation and language-construction areas. Coconut oil, and the MCTs it contains, may play an important role in improving cognition in those suffering from early stage cognitive dysfunction. Chronic inflammation and increased oxidative stress are thought to be at the center of lifestyle factors that increase Alzheimer’s Disease risk. Medium chain fatty acid supplementation increases circulating ketone body levels. Ketones serve as an alternative energy source to compensate for lack of glucose utilization in the brain. Higher ketone levels result in increased brain energy metabolism that has been found to be effective as a therapy for neurodegeneration. Additionally, neuroprotective antioxidant properties of coconut oil have been attributed to its polyphenolic content.
Antimicrobial/Antiviral
Coconut oil has been shown to demonstrate antifungal and antimicrobial properties. Lauric acid, the primary fat in coconut oil, has been shown to inhibitbacterial growth. It has been suggested that virgin coconut oil might be used as an alternative to antibiotics (in some situations, not all, of course) and used as a modulator of the cellular immune system.
Bottom Line:
Coconut is a saturated fat, but a medium-chain fat. Medium-chain fatty acids are absorbed differently and have been associated with several health benefits. And coconuts provide protective polyphenols and other antioxidants. Do I think it’s wise to consume coconut oil by the spoonful everyday? At this time, I’m not so sure. I need more evidence to convince me. Do I think it’s ok to include coconut in your diet? Absolutely. So, circling back to the NYT article and the coconut milk based ice cream alternative recipes, could you make one of these recipes occasionally and enjoy? Absolutely. Want a non-coconut based ice cream alternative option? Try the vegan pistachio recipe that uses avocado as the base. And next newsletter, I’ll be providing a recipe using garbanzo beans. Options for all, I hope.
Somehow, it's already August- soak it all in and enjoy!
Be well,
Natalie